In previous posts, we have shared with you what will be demanded of someone who wants to become one of the elite Navy SEALs, both physically and mentally. The physical tests that will be administered have been shared time and again, as were the various events included in the SEAL Fitness Challenge.

On this post, however, we shift gears and share with you a sample workout routine that can be used by someone who would like to prepare physically for BUD/S – or at least work out at that level. We turn to a former Navy SEAL – Stew Smith – who suggested a workout routine.

Stew Smith divided aspiring applicants into two categories and designed separate suggested workout routines to fit each category. Category I consists of those who do not have a routine physical training program, or have not worked out in a while. Category II, on the other hand, is recommended for high school and college athletes who are used to intense physical workouts.

Both sets of workouts consist of running, resistance and swimming training, albeit performed at different intensities. Understandably, the suggested workout routines for Category II are more intense that those of Category I.

The suggested Category I workout will have the aspiring SEAL work up towards various running, physical training and swimming goals over a period of 9 weeks. Once this is achieved, he can now move on to the Category II workout.

Aside from the workouts, the importance of stretching before resistance training and proper nutrition are also discussed.