Navy SEAL Workout: How to Train Like The Best – Healthline

The members of the Navy SEALs are among the most elite sportsmen in the United States Special Forces.

They’re known for their incredible athleticism, mental willpower, and toughness.

This article covers the particular fitness test required to enter the BUD/S (Basic Underwater Demolition/SEAL) school and how to train like a SEAL.

To become the Navy SEAL, you need incredible cardiovascular endurance across several modalities in addition in order to good overall calisthenic strength.

The Official Navy blue Entrance Exam consists of:

  • Swimming: swim 500 yards (457. 2 meters) using breast and/or sidestroke in less than 12 minutes and 30 seconds. To be competitive, complete the swim within less than 8 minutes. 10-minute rest.
  • Push-ups: perform at least 50 push-ups in 2 moments, or 80–100 to be competitive. 2-minute rest.
  • Sit-ups: perform at least fifty sit-ups within 2 mins, or 80–100 to be competing. 2-minute sleep.
  • Pull-ups: perform in least 10 pull-ups, with no time limit. Complete 15–20 to become aggressive. 10-minute relax.
  • Running: run 1/2 miles (2. 4 km) in under 10 minutes plus 30 mere seconds, or below 9–10 a few minutes to be competitive.

You will have to become proficient in each of these areas to pass the particular exam. A person also need to be fit enough to carry out well within each movement following only short relaxation periods between exercises.


The entrance exam for the Seal training includes swimming, calisthenics, and running for timed performance.

Navy CLOSE OFF training is mentally and physically taxing, requiring you to push through your barriers of what you think will be painful.

Because Navy SEALs are often in the field where exercise equipment is at a minimum, most of their own workouts involve movements using their own body weight.

The only exception is the rucksack they carry on their particular backs, which contains whichever items they need on a mission. Often, they’ll use this rucksack to teach, running with it or wearing it to add resistance to push-ups and pull-ups.

In addition , most Navy SEAL workout programs include elements of traditional strength training . This is to ensure that SEALs maintain the ability to sustain the intensity of their military coaching and job.


Navy CLOSE OFF workouts are intense and primarily revolve around bodyweight movements and exercises using their rucksacks.

To pass the particular rigorous Entrance Exam plus to make it through the Navy SEALs program, the particular Naval Special Warfare Physical Training Guide recommends that you include the following teaching each week for 26 weeks ( 1 ):

  • one slow, long-distance workout with regard to both operating and swimming
  • 1 continuous high intensity workout regarding both working and going swimming
  • 1 interval workout intended for both running and swimming
  • 4–5 calisthenics routines
  • 4–6 strength training sessions, divided into 2–3 classes for both upper and lower body
  • 4–5 core exercise routines
  • A daily flexibility routine
  • Injury prevention workouts


The particular weekly education schedule for a Navy SEAL includes cardiovascular training involving swimming and running, along with calisthenics, weight training, and primary and versatility routines.

Although the official Naval Special Warfare Physical Training Guide recommends a 26-week training program in order to prepare for the Entrance Examination, you can try the particular below 6-week adaption first before committing.

Slow, long-distance cardio, 40–90 minutes

This workout is usually performed from a low intensity.

You can use the Talk Test to make sure you’re not pushing too hard. If you’re too out of breath to comfortably talk as you run or swim, slow down. A 2018 study found this check to become an effective, cost-free way to assess cardio exercise strength ( 2 ).

Operating and going swimming, Monday plus Thursday mornings:

  • Week 1: on Monday, run 3 miles (4. 8 km) and record your pace. On Thursday, swim one, 000 yards (0. 9 km) and record your pace.
  • Week two: run a few. 5 miles (5. 6 km) plus swim 1, 200 back yards (1. one km), keeping or exceeding last week’s pace
  • Week three or more: run 4 miles (6. 4 km) and go swimming 1, 400 yards (1. 3 km), keeping or even exceeding last week’s speed
  • Week 4: operate 4. 5 miles (7. 2 km) and swim 1, 600 yards (1. 5 km), keeping or exceeding final week’s pace
  • 7 days 5: run 5 kilometers (8 km) and go swimming 1, 800 yards (1. 6 km), keeping or even exceeding last week’s speed
  • Week 6: operate 5. five miles (8. 9 km) and swim 2, 000 yards (1. 8 km), keeping or exceeding final week’s pace

Continuous high intensity cardiovascular, 15–20 moments

On a scale associated with 1–10, the intensity throughout the run or even swim should be at 8–9. This means it should be challenging but not too hard.

Working and swimming, Tuesday and Friday days:

  • Week 1: on Tuesday, swim to get 15 mins and report the distance. On Friday, run for 15 minutes plus record the length
  • 7 days 2: operate and go swimming for 16 minutes, trying to beat your own previous distance
  • Week 3: run and swim for 17 minutes, wanting to beat your previous range
  • 7 days 4: operate and go swimming for 18 minutes, seeking to beat your own previous distance
  • Week 5: run and swim for 19 minutes, looking to beat your previous range
  • 7 days 6: operate and go swimming for 20 minutes, endeavoring to beat your own previous distance

Interval cardio exercise

Interval cardio workouts alternate short intense bursts of energy with moments of recovery.

The optimal ratio of work to rest is one: 2 in order to 1: 2 1/2. This means that for every minute a person run or swim, you rest pertaining to 2 to 2 1/2 minutes ( 3 ).

Interval training is a great way to complete an efficient workout within minimal time. A 2019 meta-analysis confirmed this, concluding that higher intensity period training effectively increases cardiovascular fitness over a matter of weeks ( 4 ).

Running and swimming, Wednesday and Saturday mornings:

  • Week 1: on Wednesday, run 1/4 mile (400 meters) and record the speed. Rest two to 2 1/2 times as long as the particular run lasted. Repeat the run, aiming to maintain the particular same pace, completing four intervals. Upon Saturday, swim 100 yards (91 meters) and report the speed. Rest two to 2 1/2 occasions as long as the swim survived. Repeat the particular swim, trying to keep up with the same pace, completing 4 intervals
  • Week two: perform 5 intervals
  • Week several: perform six intervals
  • Week four: perform 7 intervals
  • Week five: perform 8 intervals
  • Week 6: perform nine intervals

Calisthenics routine

These workouts are meant to increase your performance in the calisthenic portion of the particular SEAL test.

Completed upon Monday, Wed, and Friday afternoons:

  • 7 days 1:
    • Mon: 3 sets of pushups, pull-ups, plus sit-ups in order to failure. Rest 2–3 a few minutes between units. Record the total number associated with reps
    • Wednesday: 3–5 sets of 10–30 push-ups and sit-ups, as well as 5–10 pull-ups. Sleep 1 minute between models
    • Fri: 5 pieces of 5–10 push-ups wearing a weighted vest and 5 sets of 3–5 pull-ups wearing a weighted vest
  • Weeks 2–6:
    • Monday: try to beat the total number of reps from the previous 7 days
    • Wednesday: keep the particular reps the same because Monday
    • Friday: boost the reps by 1–2 or include 2. 5–5 pounds (1. 1–2. 2 kg) to the weight on the vest

Strength training

These exercises support your overall strength, keep your progress balanced, and help you stay injury-free.

Completed on Monday, Wed, and Friday afternoons:

  • Week 1:
    • Mon: 3 units of 8–12 back squats, 2 models of 10–12 overhead presses, and two sets associated with 12–15 dumbbell rows per side
    • Wednesday: 3 or more sets of 8–12 incline barbell squeezes, 2 pieces of 10–12 barbell lunges, and 2 sets associated with 12–15 Romanian deadlifts
  • Weeks 2–6: Each week, increase the weights by 5–10 pounds (1. 1–2. two kg) upon all workouts or add 1–3 repetitions per set

Due to the fact of the particular focus on cardio conditioning and bodyweight progressions, resist the temptation in order to add extra sets into your strength instruction.

Research has shown that there’s a maximum amount of volume you can recover from each week. The main focus associated with this program is to get good at the specific exercises in the Navy CLOSE OFF fitness check ( 5 ).


It’s important in order to include a variety of training methods in your programming. Focus on the key skills needed for success in Navy SEAL training and the Entrance Exam.

Whether you possess access to equipment or not, plus no matter how many weeks a person want to dedicate in order to your exercising, try to include these core components of Navy SEAL fitness in your own routine:

  • distance going swimming
  • distance operating
  • push-ups
  • pull-ups
  • sit-ups
  • hikes or trail runs carrying a measured backpack

The Navy blue Special Combat Physical Coaching Guide also mentions that will it’s important to spend a little time stretching every day ( 1 ).


The calisthenics and endurance exercises needed to be the Navy CLOSE OFF should form the core of your training course.

If you follow the SEAL workout plan mentioned above, you’ll quickly notice that this includes a lot of exercise per week.

It’s important to modify the program as needed. If it gets overwhelming, you are able to lower the number of total sets for each week or even replace a few of the cardio periods with a nice walk or hike.

If with the beginning of this program the bodyweight exercises are too difficult, you may start along with banded pull-ups or doing the push-ups on your knees. Just remember that if you want in order to take the Navy SEAL test, you’ll eventually need to execute the workouts unassisted.

The particular main goal of the particular program is definitely to get better at these specific exercises. As such, it’s a good idea to keep track of your own progress to ensure you’re moving towards your goals.

As always, make sure to fuel your own workouts with quality nutritious food plus sleep.

Exercising to become a Navy SEAL takes hard work and long-term dedication, but will be effective if a person stick to it.

This article suggests a 6-week training program to prepare for that Entrance Examination. Alternatively, the official SEAL schooling guide proposes a 26-week approach.

If you are not planning to take those Exam but simply want to get stronger plus fitter, you can still incorporate some of these CLOSE OFF training aspects into your workouts without committing to the whole training course.

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