BUD/S Training Packet


• 42 weeks, 8 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 + 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.

Questions? Email coach@mtntactical.com

Required Equipment

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

BIG 24:  This training program can be completed in a commercial gym with basic free weight equipment, but it is much easier to complete the program using Olympic weightlifting equipment, especially rubber bumper plates.

RUN IMPROVEMENT: Only a stop watch and a track or route with known distances are required to perform this program. We've found a wrist GPS is a handy tool for measuring both distance and pace and while not required, it's a good tool which can be used for this plan and many other purposes.


  •  Weight Vest - Men will need a 25# vest, Women a 15# Vest. You can wear your individual body armor (IBA) in place of a vest.

  • Sandbag - Men will need a 60# sandbag, Women a 40# sandbag

  • Pair of Dumbbells - Men will need a pair of 25# dumbbells, Women will need a 15# dumbbells

  • 30-Foot piece of rope with Caribiner - to connect to sandbags for standing and seated rope pulls


  • 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.


  • Heart Rate Monitor that tracks time.

  • Trails with marked/known distances, or GPS wristwatch

  • 8/12 (female) and 12/16 kg (male) Kettle bells

  • 15/25# Dumbbells

  • 45# Barbell

  • Enough weight to load Front Squat and Bench Press.

  • Weight Rack with hooks

  • Flat bench


  • Kettlebells and Dumbbells: no strict requirement on loading, just heavy enough to challenge your strength. We

  • recommend 15-50# for women and 25-75# for men. A vast majority of this program uses movements in which kettlebells and dumbbells can be used interchangeably, so you don’t need both, though having both is nice and sometimes more convenient.

  • Sandbags: 40 and 60# for women, 60 and 80# for men. You can make two separate bags, or a single bag that you can easily load heavier (like have a 20# pouch you can place in the bigger bag).

  • Dip Station or Rings

  • Pull-up Bar

  • Cones to mark shuttle lines for Jingle Jangles (or towels or anything easy to see that won’t blow away if outside).

  • 10# Sledgehammer or Dumbbell for carrying during ruck intervals and assessments.

  • 42-48” platform for Sandbag Keg Lifts (these are hard when done for time). We recommend 48”, but use what’s

  • available. If you use 42”, you’ll simply be able to do more reps on the assessment.

  • 20” Box or Bench for Box Jumps.

  • Rucksack or Backpack loaded to 45# (not including any water you may choose to bring).

  • GHD Machine: If you’re gym doesn’t have it, no problem, do Weighted Sit-ups with 25/35# instead.

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.


  • 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 Session

Please see the individual plan pages for sample sessions

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: support@mtntactical.com