Archive: Blog

Walk into most gyms and you’ll see it. Bench press. Curls. Machines. Big numbers. Big egos. But put those same athletes on a pull-up bar—and everything changes. They struggle. They shake. They fail. That’s because pull-ups expose the truth. Pull-ups are not about show muscles. They’re about function. They answer one simple question: Can you... Read More

At BUD/S in Coronado, the instructors didn’t guess—they ran a refined system built to produce operators ready at any moment. Part of that system was what we now call Grease the Groove. You saw it every day. Pull-ups between evolutions. Push-ups in the sand. Reps done often, never sloppy, never to failure. No big show—just... Read More

No Gym. No Equipment. No Excuses. You don’t need a gym to build an elite body. The military has known this for decades. From boot camp to Special Operations, training is built around: Push-ups Pull-ups Running Core work Relentless volume Because bodyweight training builds what actually matters: Endurance Work capacity Mental toughness Simple movements done... Read More

This Is Where Falling Behind Gets Expensive At BUD/S, there’s no such thing as “just a bad run.” If you fall behind… You pay for it. That’s where the Goon Squad comes in. And trust me—this is not something you want to experience. What Is the Goon Squad in BUD/S? The “Goon Squad” is what... Read More

This Is Not a Workout—It’s a Selection Filter The Army Special Forces Assessment and Selection (SFAS) is not designed to train you. It’s designed to expose you. For 19–24 days, you will be tested on: Endurance Strength under load Land navigation Team performance Mental resilience And most candidates won’t make it. SFAS is a selection... Read More

Why Do Candidates Fail Out of BUD/S? This Is the Truth Nobody Wants to Hear BUD/S doesn’t fail you. You fail yourself. That’s the reality. Every class starts with strong, motivated, capable men. Most of them won’t finish. Not because they weren’t good enough… But because something broke—physically, mentally, or emotionally. And most of the... Read More

This Is Your First Test Before you ever step foot in Coronado… Before Hell Week… Before the instructors even know your name… You get one document: The BUD/S Warning Order. Most people skim it. That’s mistake #1. Because this isn’t just information. This is your first mission in Naval Special Warfare. Ignore it—and you’re already... Read More

Most athletes skip this. That’s why they stay average. If you want to train like a warrior—and perform like one—you need to master the Pre-SOP (Standard Operating Procedure). This isn’t just a warm-up. This is how you flip the switch from civilian mode to operator mindset. I’ve trained at SEALFIT Headquartes in Encinitas since 2010... Read More

SEALgrinderPT limited edition t-shirts are available free to all loyal SGPT Members. If your not a member – then get signed up. These t-shirts are not available to the general public unless you are a member. American flag on the shoulder where it should be. This is the last run of these t-shirts for a... Read More

The pull-up is one of the most respected tests of upper body strength. It looks simple—grab the bar and pull—but in reality, it demands strength, control, and discipline across your entire body. Your back, arms, shoulders, grip, and core all have to work together. That’s why for many beginners, the first pull-up feels impossible. But... Read More

Most guys getting ready for BUD/S ask the same question: “Should I be running in boots?” It sounds hardcore. It feels like the right move. After all, you know you’ll be running in boots in training—so why not start now? Here’s the reality—this is where a lot of candidates screw up. If you click on... Read More

Preparing for Navy SEAL training isn’t about being tough—it’s about becoming unbreakable. BUD/S is designed to expose every weakness you have, physically and mentally, and then push you far beyond what you thought was possible. The cold, the miles, the sand, the stress, the constant pressure to perform—none of it cares how strong you think... Read More

When people talk about the toughest warriors in the U.S. military, two names always rise to the top: Air Force Pararescue Jumpers (PJs) and Navy SEALs. Both communities operate in extreme environments, both train far beyond conventional standards, and both are built around a culture of quiet professionalism. But their missions, training pipelines, and day‑to‑day... Read More

Start Here: What BUD/S Really Is Before anything else—understand the mission. BUD/S (Basic Underwater Demolition/SEAL training) is a 6-month selection pipeline designed to answer one question: Will you quit? It is broken into three phases: First Phase – Physical Conditioning (where most quit) Second Phase – Combat Diving Third Phase – Land Warfare This is... Read More