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.''

OVERVIEWBefore 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 PREP5 - 9 WEEKS | GREAT LAKES, ILLINOISThe 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, push-ups, pull-ups, sit-ups and a four-mile run.The minimum standards for this expanded test are as follows:I. 1000-yard swim - with fins (20 minutes or under)II. Push-ups: at least 70 (two-minute time limit)III. Pull-ups: at least 10 (two-minute time limit)IV. Curl-ups: at least 60 (two-minute time limit)V. 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/S3 WEEKS | SAN DIEGO, CALIFORNIABUD/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 CONDITIONING7 WEEKS | SAN DIEGO, CALIFORNIAFirst 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 DIVING7 WEEKS | SAN DIEGO, CALIFORNIASecond 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 TRAINING7 WEEKS | SAN DIEGO, CALIFORNIAThis 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 SKILLSINTERMEDIATE | SKILLSSEAL 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:I. Weapons trainingII. Small unit tacticssIII. Land navigationIV. DemolitionsV. Cold weather trainingVI. Medical skillsVII. Maritime operations

Before graduating, candidates also attend SERE training:I. SurvivalII. EvasionIII. ResistanceIV. EscapeV.SQT training will also qualify candidates in:VI. Static-line parachute operationsVII. Freefall parachute operations (High Altitude-Low Opening "HALO")VIII. Freefall parachute operations (High Altitude-High 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:I. 1000-meter swim - with fins (22 minutes or under)II. Push-ups: at least 70 (Two-minute time limit)III. Pull-ups: at least 10 (Two-minute time limit)IV. Curl-ups: at least 60 (Two-minute time limit)V. 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 PREPPhysical trainingI. SwimmingII. RunningIII. Strength and conditioningIV. Basic underwater skillsV. Group calisthenicsAcademic trainingI. SEAL EthosII. Core valuesIII. Exercise scienceIV. NutritionV. Mental toughnessMilitary trainingI. Basic military trainingII. BerthingIII. Personnel inspectionsIV. Phased libertyV. Professional developmentCOURSE PROGRESSION: ASSESSED BY ABILITY9 WEEKS | CHECK-IN TO TRANSFERThe 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-inI. Physical/medical assessmentII. Course introductionConditioningI. Group physical training (determined by ability level)II. Daily academic instructionIII. Progress trackingTesting and transfersI. Exit standardsII. Review boardIII. Ship to BUD/S ACADEMIC TOPICS: EMPOWERING YOU WITH CONFIDENCEFOUNDATION | FOR SUCCESSI. Basic swimming techniquesII. Principles of runningIII. Injury preventionIV. Rest and recoveryV. PlyometricsVI. Strength and conditioningVII. Knot tyingVIII. StretchingIX. Principles of team buildingX. Running fundamentalsXI. Alcohol and its effectsXII. NutritionXIII. SupplementsXIV. Hypothermia related injuriesXV. Heat related injuriesXVI. Cycle of achievementXVII. Mental toughnessXVIII. Goal settingXIX. Military heritage (aircraft, ships, honors and courtesies)XX. Core valuesXXI. Military pay systemXXII. Operational risk managementXXIII. Military rights and responsibilitiesXXIV. Leave and liberty policiesXXV. Sexual assault, harrassment, fraternization, and discriminationXXVI. Morale, welfare and recreation.

Navy SEAL Running.

Navy SEAL Strive for Consistency. LONG SLOW DISTANCE: YOU SHOULD BE ABLE TO TALK COMFORTABLYMORE DURATION | LESS INTENSITYThe 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 EXHAUSTINGONE A TEN SCALE | MAKE IT AN 8-9Continuous 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 RECOVERYRUN 1/4 MILE | PROGRESSION KEYThese 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 well-designed 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 FOUNDATIONINCREASE VOLUME | MORE INTENSITYI.Lat pull-downsII. Seated row pullIII. Upright rowIV. Pull-ups or dipsV. Bench pressVI. Incline pressVII. Shoulder (military) pressVIII. Deltoid lateral raise (raise your arms parallel to the ground, but no higher)IX. Biceps curlX. Triceps extensionLOWER BODY EXERCISES: THE BACK IS CORE TO EVERYTHINGMASTER FORM | NEVER SACRIFICEI. LungesII. Leg curlIII. Leg pressIV. SquatsV. Calf raisesVI. Back hyperextensionVII. Dead lifts