BUD/S Training Packet


• 42 weeks, 7 plans total, each building on the next that become more and more focused as you progress through each program.
• Complete preparation for BUD/s, including our most recent version of the BUD/S training prep plan
• 25% savings over purchasing plans individually
• You can purchase these plans together in this packet individually. As well, all are included with an Athlete’s Subscription to the website.

Product Description

The seven training plans contained within this packet details 42 weeks of training in preparation for attending BUD/S. Start the plan exactly 42 weeks before your first projected week at BUD/S.

The packet is organized so that each plan will build your fitness for the next. The purpose is to build sufficient fitness to excel at BUD/S regardless of your initial fitness level.

The eight plans, in the order you’ll complete them, are:

  1. Humility
  2. Valor and Swim Improvement Training Plan*
  3. PAST Training Plan
  4. Operator Pentathlon Training Plan
  5. Fortitude
  6. BUD/S Training Plan V2

*You’ll perform these two plans concurrently. Valor in the AM. Swim Improvement in the PM during the last 4 weeks of Valor.

After the completion of each training plan you’ll take a week of total rest. Here’s how an example calendar of training will look with the total rest weeks:

Week    Plan
1-6         Humility
7             Total Rest
8-14       Valor + Swim Improvement
15           Total Rest
16-21     US Navy PST Training Plan
22           Total Rest
23-26     Operator Pentathlon Training Plan
27           Total Rest
28-33     Fortitude
34           Total Rest
35-42     BUD/s V2

Lastly, each training plan has a write-up at the beginning that will clarify details about the plans execution and flow. If you have any questions, email rob@militaryathlete.com.

All of the plans included in this packet will be available for you to access online once you login to your account.

Save 25% when you purchase the packet instead of the plans individually.

Required Equipment

The equipment required varies depending on the plan. Certain plans require a fully equipped gym, while others utilize limited equipment.


Pull Up Bar

Wrist watch with stopwatch and interval timer (Timex Ironman is best)

25# Weight Vest or Individual Body Armor (IBA)

Pair of Dumbbells. 15# for women, 25# for Men

Foam Roller - can help with soreness

16-18 Bench or Step for Step UpsOptional: GPS Watch with pace and distance. This will just make the running in the plan easier.


Fully equipped functional fitness gym (barbells, racks, bumpers, plyo boxes, climbing rope, etc)

Running track or known 3 mile and 1-mile distances


45 pound ruck, plus rubber rifle, 10# sledge hammer or 10# dumbbell for ruck running
Swim Improvement

Only a stopwatch, fins, goggles, face mask (if required by job/desired job), and a pool of known length are required to perform this program.

Navy PST Training Plan
Water-resistant watch with timer/stopwatch (the Timex 100-Lap Ironman is best)

Pull-up Bar

25m Swimming Pool

Track or trail of known distance

Swim goggles or face mask

Operator Pentathlon

Access to a swimming pool, fins, googles or mask

Full weight room

Ruck, 60# of filler, 10# rubber rifle, sledge hammer or dumbbell

Stopwatch with Interval Timer-Timex Ironman is best

Optional - Wrist GPS with distance and pace - great training tool!



Fully equipped functional fitness gym with barbells, racks, bench for bench press, pull up bar, kettlebells and/or dumbbells, plyo boxes, etc.

45# Ruck for men, 35# Ruck for women plus a 10# dumbbell, rubber rifle or sledge hammer. We prefer old ALICE packs for rucking.

Recommended - GPS Enabled Sport Watch such as the Garmin Forerunner 10. A GPS watch will allow you to add variety to your running and rucking routes.

BUD/s v.2

In order to complete this program, you’ll need the following equipment. For the sandbags, you don’t have to get fancy - seabags, dive bags, old canvas bags, or anything that can hold sand or wood pellets or rubber mulch without leaking will suffice.

- Boots
- Fin Booties
- Rocket Fins
- Googles
- Stopwatch
- Pull-up Bar
- Climbing Rope (15-20 ft.)
- 3 cones or other markers
- 20# Sandbag
- 60# Sandbag
- 45# Rucksack
- 10# sledgehammer, dumbbell, or rubber rifle
- GPS watch (recommended)

Sample Training

Please see the individual plan pages for sample sessions
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Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Email: rob@mtntactical.com

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