Navy SEAL BUD/S PST Tips
In order to get a SEAL contract – you will need to have a great PST score.
From day 1 you need to talk to a SEAL motivator and try to work out with them and get tips.
You can find your SEAL motivator in your area with a quick google search.
Next up you need to work on your weaknesses. If you suck at swimming then you need to get in the pool.
If you don’t have a pool go find a local pond. Make it happen.
BUD/S PST
SWIM 500 YDS. Side stroke or breast stroke in 12:30 min
Rest 10 minutes
PUSH-UPS (within 2 min) you need 42 reps. Must be performed with a straight back and feet and
hands in contact with the deck at all times. No slouching allowed; proper form must be strictly maintained.
Rest 2 minutes
CURL UPS (Aka SIT-UPS) (within 2 min) you need 50 reps. Sit on the floor with your knees bent approximately 90 degrees. Cross your arms in front of you with fingertips touching your shoulders. Exercise through the full range of motion.
Again, proper form must be strictly maintained.
Rest 2 minutes
PULL-UPS (no time limit) you need 6 reps in one bar session (not coming off the bar). Grip pull-up bar with PALMS FACING AWAY FROM YOU. Hands are to be shoulder-width apart. Do not swing, kick, or bicycle to assist. Make sure you go all the way up (chin above bar) then ALL THE WAY DOWN.
Rest 10 minutes
1.5 MILE RUN 11:00 min
Video – Navy SEAL BUDS PST
We like the book Breaking BUD/S: How Regular Guys Can Become Navy SEALs
You will still have to go out and train really hard and of course not quit.
A candidate who reaches or exceeds the Optimum (scored in the PST Calculator as 827) or less, is much more likely to to be selected for a SEAL contract.
BUDS PST Competitive Scores You Should Strive for:
Swim 500 yd breast/side stroke 9:00
Push-ups 90
Curl-ups 85
Pull-ups 18
Run 1.5 miles 09:30
Video – how to train, tips from SEALs!
Tip #1
Do not go full out and try to max out on your push up reps. Go to 75% failure and then hold. Take deep breath then go again.
Breath control in running
Tip #2
When you are running get in control of your breathing. Your breathing can have a big effect on how you perform. Check out the video above for great tips.
Question: Are vitamins and creatine allowed in Navy SEAL BUDS training camp?
Answer: Yes; you can have a bottle of multi-vitamins. No on the creatine or any other supplements.
I took a 1 a day vitamin when I was in training like the SEAL Multi-vitamins designed by former Navy SEAL Jeremy Debie.
I trust these and use them today.
Tip #3
Set a goal or number in your mind of the times and reps you will want to accomplish. This way you will have a goal to shoot for and not just try to finish.
Question: Do you think that CrossFit can help you training for BUDS?
Answer: I think that some workouts like Murph and other Hero wods are beneficial. If you are going to use CrossFit style workouts I would add an endurance component such as trail running or rucking/hiking as a supplement.
Related Articles:
Why do so many candidates fail out of BUDS?
Mistakes I Made Training for BUD/S and How I Corrected Them
October 29, 2014 @ 11:06 am
Hey brad I have a question for you buddy.. when SEALS go through there fitness and gym time do the do all over body circuits or would they rather focus on one body part each session? I’ve seen some good physiques on some pics I was just wondering what they’d prefer
Thanks dude
Darren
December 20, 2014 @ 9:33 am
Good question Darren. Most training now is full body functional fitness
December 20, 2014 @ 6:03 pm
Hey buddy thanks for replying can you tell what kind of person is best suited for spec ops ie mental capacity wise and behaviour etc
December 22, 2014 @ 11:54 am
If you can problem solve and be a good teammate you have a great start.
December 30, 2014 @ 2:44 pm
12/28/14 PST results, swim-9.05 pushups-75. Sit-ups-79 pull-ups-15. Run- 9:15
January 22, 2015 @ 8:52 pm
Train / train, my best 8:20 swim / 98 push / 80 curl / 19 pull and 10:15 run boots and Udts on Sunday. ( Age 46). Run has to get better.
April 19, 2015 @ 5:43 pm
I don’t understand the first tip. Could you explain out more please?
April 19, 2015 @ 8:27 pm
Garrett:
it is basically saying to not go 100% on your pushups immediately as you will blow up your muscles and not get able to recover. If your max reps is 20 then do 14 reps — not try to do 20. Does that make sense? Hit me up with any questions – thanks for posting.
April 19, 2015 @ 9:04 pm
Yes. Thank you but how do you know when to push your self to be able to do more push ups or any other excercise?
April 19, 2015 @ 10:08 pm
you know when to push your self when you get to 14 (if 20 is your max) then you stop – take a deep breath and then start out. The key is to not go 100% and burn your self out.
You are basically pacing yourself.
THink if you are in a marathon and run full out on the first mile in a sprint – you will blow up your muscles and not have any thing left for the remaining miles.
Just saying to pace yourself and you will do better.
Find out your max and go back to 75% and you will see that you will do better.
April 20, 2015 @ 6:02 am
Ooooooh. I understand now. Thank you I really appreciate it.
April 21, 2015 @ 9:42 am
Hey Coach Brad,
This entire summer I have dedicated to getting in beast-like shape. I want people to ask me if I’m even human when they see my PST scores. Doing one WOD per day is good, by I desire more. I want to train all day every day. What can I do to step up the intensity, not kill myself with doing too much, and rock the PST? Thanks
April 21, 2015 @ 9:43 am
Adam – check out the tips above and do the workouts. Post up your scores in the comments on this article and I will read them. I look forward to helping you increase your scores.
November 4, 2015 @ 6:58 pm
I’m taking my second PST this Friday to try and qualify for SO. Two weeks ago was my first attempt and my scores were not fantastic to say the least
Swim 11:00
Push-ups 56
Sit-ups 50
Pull-ups 13
Run 10:37
Any Tips are appreciated. Love SealGrinder info
November 5, 2015 @ 9:05 pm
check out these tips Ryan to help with your push ups and pull ups:
https://sealgrinderpt.com/navy-seal-workout/pavels-pullup-ladder.html/
best of luck and skill
February 25, 2016 @ 5:08 pm
Hey Brad. I was interested in trying to get. A buds contract. It’s probably not gonna happen being that I’m about to turn 32. I’m in the best shape of my life and do all the pt required almost daily. 500 yard swim 9:05. Push ups 87. Sit ups 83. Pull ups 19. Run 9:34. Do I have any chance at all???
February 26, 2016 @ 1:52 pm
Talk to a Navy SEAL motivator asap.
September 19, 2016 @ 3:38 pm
Hey Brad,
Do you think “overshooting” standards is a good way to train? By this I’m talking about the PST standards for Bud/s.
An optimum score on the push ups part of the test would be 100 in 2:00 mins. Instead of training to hit 100 in 2 mins I’ ve been aiming for 150 in 3 mins(got to 120 in 3 mins).
On the run instead of aiming for 9 minutes on the 1.5 mile run, when I test I go for 2 miles in 12 mins.
So it’s basically the same pace you would perform at on the standard PST, your just going past where you normally would. My reason for this is because when I took my first PST I over estimated. I aimed for 100 push ups but didn’t realize that the combination of the other events tiring me and the pressure(different then being by yourself) made me come up short of where I wanted to be.
Is this a good training method in your experience/opinion?
Andrew
September 21, 2016 @ 11:13 am
I would just try to reach the optimum score as that will get you a contract.
April 26, 2017 @ 10:04 am
Brad, when going through buds i know that putting out is key and is what the instructors would like to see so do you give your absolute 100% all on everything every time because thats what they would like to see or do you leave a little left in the tank so you dont completely burn yourself down for whatever could be coming next?
April 28, 2017 @ 12:53 pm
When you are at BUDS you must put out and improve your times on the obstacle course and runs or you will be sent to the surf, sugar cookies and bear crawls. If you miss the cut on a run or O course or swim you only get two chances and you are sent to the fleet.
February 11, 2018 @ 8:31 pm
Hello,
Your articles really inspired me to work out and excel at everything that I do. Recently, I have finished my application to the United States Naval Academy. Although, I have not been officially accepted yet, I want to get into the best physical shape possible. I am not in a bad shape, but I want to better myself. Do you have any tips for me? Thank you so much Brad.
February 20, 2018 @ 12:38 pm
Check out the article above with tips to help you.
August 15, 2018 @ 4:02 pm
Hey Brad,
I’m gearin up for a PST in a week and I realize I’m gonna need all the help I can get to really crush this thing.
What should I do in this final week to really prepare and destroy this PST?
I’ve been running in the mornings and swimming & doing cals at night before bed just to give you an idea of my training schedule.
August 26, 2018 @ 9:19 pm
I would cut workouts in half on the week of the PST. I would do mock PST’s in a variety of contigurations as part of my training. Jake; do you have a current mock PST?
August 30, 2018 @ 7:12 pm
I’ve done 2 PSTs in my mentor group, failed the first one and passed the second one.
Have to get my numbers up until I go, so I’m pretty much just focused on that.
10:00swim, 50-60 range push-curl and 10 pull-ups, 12:00 1.5mi. Did the bare minimum so have a lot to improve.
Currently running every morning at 4am prior to working 8-5pm then swimming and cals at night.