This Isn’t Fitness—It’s Selection.
Navy SEAL BUD/S training is designed to make you better – as a Team.
It’s also designed to find out who breaks.
Over 70–80% of candidates won’t make it through.
That’s not because they’re weak.
It’s because they weren’t ready for what BUD/S really is:
Cold
Sleep deprivation
Constant pressure
Team-based suffering
If you’re preparing for BUD/S, these are the 10 rules that actually matter.
1. Stop Training for the PST—Train for BUD/S
The Physical Screening Test (PST) is just your ticket in.
It’s not the standard.
BUD/S requires:
4-mile runs in boots
2-mile ocean swims
Endless calisthenics
Training to minimums is one of the fastest ways to fail.
Reality:
Minimum = survival
Performance = success
- Build Long Endurance (This Is Where Most Fail)
Short workouts won’t cut it.
BUD/S is hours of continuous work:
Running
Swimming
Carrying boats and logs
As your original article said—add endurance to everything:
Run to your workouts
Ruck after training
Extend sessions
This is where candidates separate.
- Mental Toughness Is Everything
BUD/S is estimated to be 80% mental—and that still holds true today.
You will:
Want to quit
Look for excuses
Question everything
The guys who make it?
They don’t listen to that voice.
- Get Comfortable Being Cold
Cold water breaks people.
You’ll spend hours:
Wet
Sandy
Shivering
Cold exposure drains energy and crushes morale.
Train it now:
Cold showers
Early morning sessions
Bad weather workouts
5. Master Teamwork (You Don’t Get Through Alone)
BUD/S is a team game.
You will:
Carry boats together
Do log PT together
Succeed or fail together
Instructors are constantly watching:
Are you helping others?
Are you negative?
Are you reliable?
Team players survive.
Lone wolves don’t.
- Control Your Mind Under Stress
You will hit breaking points.
No sleep
Total exhaustion
Constant pressure
Your mind will say:
“Just quit.”
Your job is simple:
Don’t engage that thought
Focus on the next task
“If you don’t mind—it don’t matter.”
- Recovery Is a Weapon
Most candidates ignore this.
But even at BUD/S:
You get recovery periods (except Hell Week)
Sleep matters
Nutrition matters
Fatigue increases:
Negative thinking
Injury risk
Likelihood of quitting
Smart candidates recover hard.
- You Need a Strong “Why”
This is your foundation.
When everything breaks down:
Your body fails
Your energy crashes
Your mind spirals
Your “why” is what keeps you moving.
From your original article—and still true:
If your “why” is weak, you will quit.
- Don’t Bulk Up—Stay Lean and Durable
BUD/S is not bodybuilding.
Most work is:
Bodyweight
Endurance-based
High repetition
Extra muscle = extra weight = more fatigue
Train for:
Strength endurance
Mobility
Durability
10. Decide Right Now You Won’t Quit
There’s a bell at BUD/S.
Ring it—and it’s over.
That option is always there.
The candidates who make it decide one thing before they show up:
Quitting is not an option.
That decision matters more than any workout.
What BUD/S Really Tests
Let’s simplify it:
BUD/S is testing:
Can you perform when exhausted?
Can you stay calm under stress?
Can you support your team?
Can you keep going when quitting is easy?
That’s it.
Sample Weekly Prep Plan
Monday: Run + Grinder PT
Tuesday: Swim + breath control
Wednesday: Ruck + core
Thursday: Intervals or rest
Friday: Swim + Grinder PT
Saturday: Long evolution (2–3 hours)
Sunday: Recovery
Common Mistakes That Will Get You Dropped
Training only short workouts
Ignoring swimming
No cold exposure
No long sessions
Weak mindset
No clear purpose
Final Word: This Is On You
BUD/S doesn’t care:
how motivated you are
how strong you feel
what you intend to do
It only cares what you do when:
you’re cold
you’re tired
and quitting is right there
Because that moment is coming.
For everyone.
Bottom Line
Most candidates don’t fail BUD/S.
They choose to quit.
The question is:
What are you going to do when it’s your turn?
ABOUT THE AUTHOR
Brad McLeod knows first hand about mental toughness. After passing Hell Week and Dive Pool Comp at BUD/S, he failed a math test and was kicked out of training. A year later, he returned, graduated, and served as an operator on the Navy SEAL Teams.
Today, he helps Veterans and athletes achieve their goals. Check out SEALgrinderPT Coaching to help you step up and take hold of your dreams and realize your goals.
Proceeds from this website go to help raise funds for the Navy SEAL Foundation.
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