Navy SEAL Ethos

''You don't have to be a star athlete, but

you must have the desire.''

In times of war or uncertainty there is a special breed

of warrior ready to answer our Nation's call. A
common man with uncommon desire to succeed.
Forged by adversity, he stands alongside America's
finest special operations forces to serve his country,
the American people, and protect their way of life. I
am that man.
My Trident is a symbol of honor and heritage.
Bestowed upon me by the heroes that have gone
before, it embodies the trust of those I have sworn to
protect. By wearing the Trident I accept the
responsibility of my chosen profession and way of

life. It is a privilege that I must earn every day. My

loyalty to Country and Team is beyond reproach. I
humbly serve as a guardian to my fellow Americans
always ready to defend those who are unable to
defend themselves. I do not advertise the nature of
my work, nor seek recognition for my actions. I
voluntarily accept the inherent hazards of my
profession, placing the welfare and security of others
before my own. I serve with honor on and off the
battlefield. The ability to control my emotions and my
actions, regardless of circumstance, sets me apart
from other men. Uncompromising integrity is my
standard. My character and honor are steadfast. My
word is my bond.
We expect to lead and be led. In the absence of
orders I will take charge, lead my teammates and
accomplish the mission. I lead by example in all
situations. I will never quit. I persevere and thrive on
adversity. My Nation expects me to be physically
harder and mentally stronger than my enemies. If
knocked down, I will get back up, every time. I will
draw on every remaining ounce of strength to protect
my teammates and to accomplish our mission. I am
never out of the fight.
We demand discipline. We expect innovation. The
lives of my teammates and the success of our
mission depend on me - my technical skill, tactical
proficiency, and attention to detail. My training is
never complete. We train for war and fight to win. I
stand ready to bring the full spectrum of combat
power to bear in order to achieve my mission and the
goals established by my country. The execution of my
duties will be swift and violent when required yet

guided by the very principles that I serve to defend.

Brave men have fought and died building the proud
tradition and feared reputation that I am bound to
uphold. In the worst of conditions, the legacy of my
teammates steadies my resolve and silently guides
my every deed. I will not fail.

Do Navy SEALs have to kill people?

The "Navy SEALs train for war and fight to win. The
execution of a SEAL's duties is swift and violent when
required yet guided by the principles that he serves
to defend."
How long does it take to train a Navy SEAL?
Training of a Navy SEAL takes at least a year and a
half from boot camp until the time he is ready to go
to a SEAL Team. Once at a SEAL Team, he usually has
an additional year or more of training prior to his first
deployment. Even then, a SEAL's training is not
complete he continues to hone and enhance his skills
throughout his career.
''The key to success is to identify the weak
link, build it up and overcome any way
possible.''
''In the SEAL Teams, everyone becomes
accountable and learns to lead at every level.
In a team sport such as water polo or lacrosse,
your teammates rely on you to defend your

man or your area of the field. When deployed

in the SEAL Teams, your teammates have to be
100% confident you've got their backs - that
you can handle any situation.''

OVERVIEW
Before becoming Navy SEALs, candidates are put
through some of the most mentally challenging and
physically demanding training in the world. Basic
Underwater Demolition/SEAL training, or BUD/S, is
designed to find and develop men of the strongest
character who give everything they have to
accomplish their mission and support the men on
their team.
STAGE 1: NAVAL SPECIAL WARFARE
PREPARATORY SCHOOL A.K.A. BUD/S PREP

5 - 9 WEEKS | GREAT LAKES, ILLINOIS

The training curriculum begins at Naval Special
Warfare Preparatory School in Great Lakes, Illinois.
The two-month training period begins with a Physical
Screening Test. The goal: Improve the candidates'
physical readiness for the rigorous activity they will
face at BUD/S.
The Prep School ends with a modified Physical
Screening Test. The test is a 1000 - yard swim, pushups, pull-ups, sit-ups and a four-mile run.
The minimum standards for this expanded test are as
follows:
1.

1000-yard swim - with fins (20 minutes or

under)

2.

Push-ups: at least 70 (two-minute time limit)

3.

Pull-ups: at least 10 (two-minute time limit)

4.

Curl-ups: at least 60 (two-minute time limit)

5.

Four-mile run - with shoes + pants (31 minutes

or under)

Candidates who don't pass the longer, more intense

test are removed from training and reclassified to
other jobs in the Navy.
Use the PST Calculator to enter your most recent
Physical Screening Test (PST) scores. The PST
Calculator will compare your scores to actual Basic

Underwater Demolition/SEAL (BUD/S) entry level

scores.
The Naval Special Warfare Preparatory School utilizes
Recruit Training Command pools, indoor and outdoor
tracks and other facilities in and around Naval
Station Great Lakes. Its staff and curriculum are
under the Naval Special Warfare Center.
STAGE 2: NSW ORIENTATION - AN
INTRODUCTION TO BUD/S
3 WEEKS | SAN DIEGO, CALIFORNIA
BUD/S Orientation is a three-week course that
introduces SEAL and SWCC candidates to Coronado,
the Naval Special Warfare Center and the special
operations training lifestyle. During Orientation,
officers and enlisted men become familiar with the
obstacle course, practice swimming and learn the
values of teamwork and perseverance. Candidates
must show humility and integrity as instructors begin
the process of selecting the candidates that
demonstrate the proper character and passion for
excellence. Once candidates are ready, prospective
SEALs transition to their first days of Basic
Underwater Demolition/SEAL training and
prospective SWCC attend Basic Crewman Training.
STAGE 3: FIRST PHASE - BASIC CONDITIONING
7 WEEKS | SAN DIEGO, CALIFORNIA
First Phase, the basic conditioning phase, is seven

weeks long and develops the class in physical

training, water competency and mental tenacity
while continuing to build teamwork. Each week, the
class is expected to do more running, swimming and
calisthenics than the week before, and each man's
performance is measured by a four-mile timed run, a
timed obstacle course, and a two-mile timed swim.
In addition to physical training, the class also learns
how to conduct hydrographic survey operations.
Because of its particularly challenging requirements,
many candidates begin questioning their decision to
come to BUD/S during First Phase, with a significant
number deciding to Drop on Request (DOR).
Historically, candidates who have composite PST
scores below 800 are three times more likely to
succeed than the average student. Most importantly,
candidates who have made a full commitment to
their goal of becoming a SEAL and those who decide
ahead of time that quitting is not an option,
regardless of how challenging the training becomes,
dramatically increase their chances.
The fourth week of training is known as Hell Week. In
this grueling five-and-a-half day stretch, each
candidate sleeps only about four total hours but runs
more than 200 miles and does physical training for
more than 20 hours per day. Successful completion of
Hell Week truly defines those candidates who have
the commitment and dedication required of a SEAL.

Hell Week is the ultimate test of a man's will and the

class's teamwork.
STAGE 4: SECOND PHASE - COMBAT DIVING
7 WEEKS | SAN DIEGO, CALIFORNIA
Second Phase, the combat diving phase, lasts seven
weeks. This phase introduces underwater skills that
are unique to Navy SEALs.
During this phase, candidates become basic combat
swimmers and learn open and closed-circuit diving.
Successful Second Phase candidates demonstrate a
high level of comfort in the water and the ability to
perform in stressful and often uncomfortable
environments. candidates who are not completely
comfortable in the water often struggle to succeed.
STAGE 5: THIRD PHASE - LAND WARFARE
TRAINING
7 WEEKS | SAN DIEGO, CALIFORNIA
This phase is seven weeks long and involves basic
weapons, demolitions, land navigation, patrolling,
rappelling, marksmanship and small-unit tactics.
The second half of training is on San Clemente
Island, about 60 miles from Coronado. On the island,
the class practices the skills they learned in Third
Phase.
Men who make it to Third Phase have demonstrated
extraordinary commitment to becoming SEALs. They

graduate BUD/S as Special Warfare Operators but

have a long way to go before pinning on a Trident
and becoming a SEAL.
STAGE 6: SEAL QUALIFICATION TRAINING (SQT)
- MASTERY OF SEAL SKILLS
INTERMEDIATE | SKILLS
SEAL Qualification Training is designed to provide
candidates with the core tactical knowledge they will
need to join a SEAL platoon. Before graduation
candidates attend survival, evasion, resistance and
escape training. It is the intermediate skills course
that prepares candidates for the advanced training
they will receive once they arrive at a SEAL team.
SQT includes:
6.

Weapons training

7.

Small unit tacticss

8.

Land navigation

9.

Demolitions

10.

Cold weather training

11.

Medical skills

12.

Maritime operations

Before graduating, candidates also attend

SERE training:

13.

Survival

14.

Evasion

15.

Resistance

16.

Escape

17. SQT
18.

training will also qualify candidates in:

Static-line parachute operations

19.

Freefall parachute operations (High Altitude-Low

Opening "HALO")

20.

Freefall parachute operations (High AltitudeHigh Opening "HAHO")

Upon completing these requirements, trainees

receive their SEAL Trident, designating them as Navy
SEALs. They are subsequently assigned to a SEAL
team to begin preparing for their first deployment.
TRAINING

The training curriculum begins at the Naval

Special Warfare Preparatory School (NSW
Prep) in Great Lakes, Illinois.
The two-month training period begins with a Physical
Screening Test. The goal: Improve the candidates'
physical readiness for the rigorous activity they will
face at Basic Underwater Demolition/SEAL (BUD/S).
The NSW Prep ends with a modified Physical
Screening Test (PST). The test is a 1000-meter swim,
push-ups, pull-ups, sit-ups and a four-mile run.
The minimum standards for this expanded test
are as follows:
21.

1000-meter swim - with fins (22 minutes or

under)

22.

Push-ups: at least 70 (Two-minute time limit)

23.

Pull-ups: at least 10 (Two-minute time limit)

24.

Curl-ups: at least 60 (Two-minute time limit)

25.

Four-mile run - with shoes + pants (31 minutes

or under)

Candidates who don't pass the longer, more intense

test are removed from training and reclassified to
other jobs in the Navy.
Use the PST Calculator to enter your most recent
(PST) scores.
The NSW Prep utilizes Recruit Training Command
pools, indoor and outdoor tracks and other facilities
in and around Naval Station Great Lakes. Its staff and
curriculum are under the Naval Special Warfare
Center.
COURSE CURRICULUM: PHYSICAL TRAINING
AND MENTAL PREP
Physical training
26.

Swimming

27.

Running

28.

Strength and conditioning

29.

Basic underwater skills

30.

Group calisthenics

Academic training
31.

SEAL Ethos

32.

Core values

33.

Exercise science

34.

Nutrition

35.

Mental toughness

Military training
36.

Basic military training

37.

Berthing

38.

Personnel inspections

39.

Phased liberty

40.

Professional development

COURSE PROGRESSION: ASSESSED BY ABILITY

9 WEEKS | CHECK-IN TO TRANSFER
The exit standard must be met in order for a student
to ship to NSW Prep. Failure to meet the exit standard
will result in a drop from the program.
Check-in
41.

Physical/medical assessment

42.

Course introduction

Conditioning

43.

Group physical training (determined by ability

level)

44.

Daily academic instruction

45.

Progress tracking

Testing and transfers

46.

Exit standards

47.

Review board

48.

Ship to BUD/S

ACADEMIC TOPICS: EMPOWERING YOU WITH

CONFIDENCE
FOUNDATION | FOR SUCCESS
49.

Basic swimming techniques

50.

Principles of running

51.

Injury prevention

52.

Rest and recovery

53.

Plyometrics

54.

Strength and conditioning

55.

Knot tying

56.

Stretching

57.

Principles of team building

58.

Running fundamentals

59.

Alcohol and its effects

60.

Nutrition

61.

Supplements

62.

Hypothermia related injuries

63.

Heat related injuries

64.

Cycle of achievement

65.

Mental toughness

66.

Goal setting

67.

Military heritage (aircraft, ships, honors and

courtesies)

68.

Core values

69.

Military pay system

70.

Operational risk management

71.

Military rights and responsibilities

72.

Leave and liberty policies

73.

74.

Sexual assault, harrassment, fraternization, and

discrimination
Morale, welfare and recreation.

Navy SEAL Running.

Navy SEAL Strive for Consistency.

LONG SLOW DISTANCE: YOU SHOULD BE ABLE
TO TALK COMFORTABLY
MORE DURATION | LESS INTENSITY
The intensity of LSD work is low to moderate, so your
pace should feel relatively easy and relaxed when
doing these workouts. They build endurance and
provide relative recovery between more intense
sessions. To determine the appropriate intensity, use
the Talk Test. You should be able to talk comfortably
in short sentences or phrases while training, drawing
breath between phrases.
If you can't speak, you are working too hard, and if
you can speak continually, you are not working hard

enough. For LSD workouts, focus more on duration

than intensity. If you are exceptionally fit, you might
perform 40-90 minutes of continuous movement in
one session. A practical goal to prepare for BUD/S is
to build up to comfortably running 5-6 miles without
stopping.
CONTINUOUS HIGH INTENSITY: VERY
DEMANDING BUT NOT TOTALLY EXHAUSTING
ONE A TEN SCALE | MAKE IT AN 8-9
Continuous High Intensity sessions typically involve
moving for 15-20 minutes without stopping at a pace
approximately 90-95 percent of the maximal pace
you could hold for that duration.
The workout should be very demanding but not
totally exhausting. On a scale of 1-10, with 10 being
the greatest effort possible, the workout should feel
like 8-9. If you are at a low fitness level, one
repetition of 15-20 minutes is sufficient.
As your fitness improves, 2-3 repetitions may be
required. When performing more than one repetition,
allow sufficient recovery between repetitions so you
can maintain the desired intensity of 90-95 percent
of maximal pace. A reasonable recovery period is
approximately half of the work time. During this time,
keep moving at a low intensity - slow jog, or brisk
walk. Do not come to a complete stop.
INTERVALS: SHORT INTENSE WORK WITH

PERIODS OF RECOVERY
RUN 1/4 MILE | PROGRESSION KEY
These sessions alternate short, intense work intervals
with periods of recovery. The format consists of
running 1/4-mile intervals, allowing a recovery period
of 2-2 1/2 times the amount of time it takes to
perform the work interval.
Your intensity or pace should be slightly faster than
the pace of your most recent 1.5-mile run.
For running, your 1/4-mile interval pace should
initially be about 4 seconds faster than your base
pace.
For example, if you recently completed a 1.5-mile run
in 10:30 with a 1/4 mile base pace of 1:45 then your
interval training pace should be about 1:41.
If you have a low level of fitness, it may be necessary
to begin with 4-5 intervals per session. Build
progressively toward completing 8-10 intervals. Do
not run more than 10 intervals during an interval
session.
When you can complete 10 intervals in the
prescribed times, work on gradually performing the
intervals a little faster each week. Work on
consistency, trying to keep little variation between
your fastest and slowest interval and pacing yourself
to be fastest at the end of the workout.

Every 4th or 5th week, it may be beneficial to

increase your intensity using shorter, more frequent
intervals. For example, 16-20 x 220-yard running
intervals. Allow enough recovery time to maintain
the proper work intensity, without taking excessive
time or wasting time. To promote faster, more
complete recovery, use some active recovery, such
as brisk walking, easy stroking or slow jogging for
part of the time between intervals.

Muscular strength, the ability to produce force during

a single contraction, should be developed when
preparing for BUD/S and the Physical Screening Test.
It is required not only to enhance performance but
also to facilitate the overall training process and
reduce the risk of injury.
While strength relative to body weight - required for
pull-ups or rope climbing - is crucial for performance
at BUD/S, pure strength is also desirable. You will
benefit from following a strength training program
that adheres to the guidelines of the American
College of Sports Medicine.
Don't concentrate all your time and energy in the
weight room. It is not necessary to add mass to
benefit from strength training. Proper lifting aids in
injury prevention. Take care to lift properly to avoid
injuries caused by lifting. You should follow a welldesigned and properly supervised program for
general strength.
You can occasionally perform a second set to provide
additional training stimulus, but in most cases one
set is sufficient to produce significant increases in
strength. Perform a single set using a weight that
cannot be lifted more than 8-12 times giving
maximal effort and using proper technique. Generally
perform 8-12 exercises per session. Move from one
exercise to the next quickly, only resting the amount
of time it takes to set up the proper weight at the
next station. This promotes overall intensity and
some cardiorespiratory adaptations.
Use a split routine of upper body and lower body
exercises on alternate days. Below is a list of

exercises you might incorporate into your strength

program. This list is not definitive, and individuals
may create personalized routines based on
equipment availability and individual preferences.
Alternate a variety of exercises that involve pushing
(extension) with pulling (flexion) and target several
major muscle groups.
Avoid exercises that require high levels of skill unless
you are under the supervision of a qualified coach.
NOTE: A strength training program should not detract
you from pursuing competency in running and
swimming.
UPPER BODY EXERCISES: STRONG SHOULDERS
WILL BE YOUR FOUNDATION
INCREASE VOLUME | MORE INTENSITY
75. Lat

pull-downs

76.

Seated row pull

77.

Upright row

78.

Pull-ups or dips

79.

Bench press

80.

Incline press

81.

Shoulder (military) press

82.

Deltoid lateral raise (raise your arms parallel to

the ground, but no higher)

83.

Biceps curl

84.

Triceps extension

LOWER BODY EXERCISES: THE BACK IS CORE TO

EVERYTHING
MASTER FORM | NEVER SACRIFICE
85.

Lunges

86.

Leg curl

87.

Leg press

88.

Squats

89.

Calf raises

90.

Back hyperextension

91.

Dead lifts