Notes

CATEGORY I RUNNING SCHEDULE
Week 1
Monday, Wednesday, Friday
2 miles per day, 8:30 pace

6 miles/week
Week 2 Monday, Wednesday, Friday
2 miles per day, 8:30 pace
6 miles/week
Week 3 No running. High risk of stress fractures
Week 4 Monday, Wednesday, Friday
3 miles per day
9 miles/week
Week 5 Monday - 2 mi, Tuesday - 3 MI, Thursday - 4 MI, Friday - 2 MI
11 miles/week
Week 6 Monday - 2 MI, Tuesday - 3 MI, Thursday - 4 MI, Friday - 2 MI 11 miles/week
Week 7 Monday - 4 MI, Tuesday - 4 MI, Thursday - 5 MI, Friday - 3 MI 16 miles/week
Week 8 Monday - 4 MI, Tuesday - 4 MI, Thursday - 5 MI, Friday - 3 MI 16 miles/week
Week 9 Monday - 4 MI, Tuesday - 4 MI, Thursday - 5 MI, Friday - 3 MI 16 miles/week


CATEGORY I PHYSICAL TRAINING SCHEDULE
Monday, Wednesday, Friday
Sets of Repetitions
Week 1 4 x 15 Push-ups
4 x 20 Sit-ups
3 x 3 Pull-ups
Week 2 5 x 20 Push-ups
5 x 20 Sit-ups
3 x 3 Pull-ups
Week 3 5 x 25 Push-ups
5 x 25 Sit-ups
3 x 4 Pull-ups
Week 4 5 x 25 Push-ups
5 x 25 Sit-ups
3 x 4 Pull-ups
Week 5 6 x 25 Push-ups
6 x 25 Sit-ups
2 x 8 Pull-ups
Week 6 6 x 25 Push-ups
6 x 25 Sit-ups
2 x 8 Pull-ups
Week 7 6 x 30 Push-ups
6 x 30 Sit-ups
2 x 10 Pull-ups
Week 8 6 x 30 Push-ups
6 x 30 Sit-ups
2 x 10 Pull-ups
Week 9 6 x 30 Push-ups
6 x 30 Sit-ups
3 x 10 Pull-ups
Note: For best results, alternate exercise. Do a set of push-ups, then a set of sit-ups, followed by a set of pull-ups. Do not rest between sets.


CATEGORY I SWIMMING SCHEDULE
(Sidestroke with no fins, 4-5 days per week)
Week 1 Swim continuously for 15 minutes
Week 2 Swim continuously for 15 minutes
Week 3 Swim continuously for 20 minutes
Week 4 Swim continuously for 20 minutes
Week 5 Swim continuously for 25 minutes
Week 6 Swim continuously for 25 minutes
Week 7 Swim continuously for 30 minutes
Week 8 Swim continuously for 30 minutes
Week 9 Swim continuously for 35 minutes
Notes: If you have access to a pool, swim as often as possible. Your initial work-up goal is 4-5 days per week and 200 meters distance per session. Develop your sidestroke on both right and left sides. Try to swim 50 meters in one minute or less.

If you DON'T have access to a pool, ride a bicycle for twice as long as the recommended swim duration.




Category II

Running

Most of the physical activities you will be required to perform during your six months of training at BUD/S involve running. Intense running can lead to stress injuries of the lower extremities in trainees who arrive unprepared for it. Swimming, bicycling, and weight training will prepare you for some of the activities at BUD/S, but ONLY running can prepare your legs for the rigors of the BUD/S program. You should also become accustomed to running in boots, a daily BUD/S activity. Select a lightweight boot such as Bates Lights.

CATEGORY II RUNNING SCHEDULE
Week 1
M/Tu/Th/F/Sa
Monday - 3 mi, Tuesday - 5 MI, Thursday - 4 MI, Friday - 5 MI, Saturday - 2 MI

19 miles/week
Week 2 M/Tu/Th/F/Sa
Monday - 3 MI, Tuesday - 5 MI, Thursday - 4 MI, Friday - 5 MI, Saturday - 2 MI 19 miles/week
Week 3 M/Tu/Th/F/Sa
Monday - 4 MI, Tuesday - 5 MI, Thursday - 6 MI, Friday - 4 MI, Saturday - 3 MI 22 miles/week
Week 4 M/Tu/Th/F/Sa
Monday - 4 MI, Tuesday - 5 MI, Thursday - 6 MI, Friday - 4 MI, Saturday - 3 MI
22 miles/week
Week 5 M/Tu/Th/F/Sa
Monday - 5 MI, Tuesday - 5 MI, Thursday - 6 MI, Friday - 4 MI, Saturday - 4 MI
24 miles/week
Week 6 M/Tu/Th/F/Sa
Monday - 5 MI, Tuesday - 6 MI, Thursday - 6 MI, Friday - 6 MI, Saturday - 4 MI 27 miles/week
Week 7 M/Tu/Th/F/Sa
Monday - 6 MI, Tuesday - 6 MI, Thursday - 6 MI, Friday - 6 MI, Saturday - 6 MI 30 miles/week
Notes: For Weeks 8 and beyond, you need not increase the distance of your runs. Instead, work on the speed of your 6-mile runs with an eye toward decreasing your time to 7:30 per mile or less.

If you wish to increase the distance of your runs, DO SO GRADUALLY. Do not increase your distance more than one mile per day for every week beyond Week 9.



CATEGORY II PHYSICAL TRAINING SCHEDULE
Monday, Wednesday, Friday
Sets of Repetitions
Week 1 6 x 30 Push-ups
6 x 35 Sit-ups
3 x 10 Pull-ups
3 x 20 Dips
Week 2 6 x 30 Push-ups
6 x 35 Sit-ups
3 x 10 Pull-ups
3 x 20 Dips
Week 3 10 x 20 Push-ups
10 x 25 Sit-ups
4 x 10 Pull-ups
10 x 15 Dips
Week 4 10 x 20 Push-ups
10 x 25 Sit-ups
4 x 10 Pull-ups
10 x 15 Dips
Week 5 15 x 20 Push-ups
15 x 25 Sit-ups
4 x 12 Pull-ups
15 x 15 Dips
Week 6 20 x 20 Push-ups
20 x 25 Sit-ups
5 x 12 Pull-ups
20 x 15 Dips
Notes: These workouts are designed for long-distance muscle endurance. By performing high-repetition workouts, muscle fatigue will gradually take longer to develop.

For best results, alternate exercises each set to rest affected muscle groups for a short period.

Once you've met Categories I and II running and PT standards, you may vary your exercise program with the pyramid and swimming workouts below.



CATEGORY II SWIMMING SCHEDULE
(4-5 days per week)
Week 1 Swim continuously for 35 minutes
Week 2 Swim continuously for 35 minutes
Week 3 Swim continuously for 45 minutes with fins
Week 4 Swim continuously for 45 minutes with fins
Week 5 Swim continuously for 60 minutes with fins
Week 6 Swim continuously for 75 minutes with fins
Note: When starting with fins, alternate swimming 1000 meters with fins and 1000 meters without. This will reduce initial stress on your foot muscles.

Your goal is to swim 50 meters in 45 seconds or less.

Pyramid Workouts

You can apply the pyramid method to any exercise. The object is gradually to build towards a target, then ease down to the level at the workout start. For instance, pull-ups, sit-ups, and push-ups can be alternated as in previous workouts. But with the pyramid workout, choose a numerical goal and build up to it. In the sample table below, each number counts as a set. Work your way up and down the pyramid. The sample goal below is five sets.

SAMPLE PYRAMID WORKOUT
Goal: 5 Sets
Number of Repetitions
Pull-ups 1, 2, 3, 4, 5, 4, 3, 2, 1
Push-ups 2, 4, 6, 8, 10, 8, 6, 4, 2
(2 x number of pull-ups)
Sit-ups 3, 6, 9, 12, 15, 12, 9, 6, 3
(3 x number of pull-ups)
Dips 1, 2, 3, 4, 5, 4, 3, 2, 1
Stretch PT

Since Monday, Wednesday, and Friday are devoted to PT, dedicate at least 20 minutes on Tuesday, Thursday, and Saturday to stretching. Always stretch for at least 15 minutes before beginning any workout. Just stretching the previously worked muscles will make you more flexible and less likely to get injured.

Start your stretch at the top of your body and work downward. Stretch every muscle in your body from neck to calves, concentrating on your thighs, hamstrings, chest, back, and shoulders.

Stretch to tightness, not to pain. Hold the stretch for 10-15 seconds. DO NOT BOUNCE.