The 8 training plans contained within this packet details 52 weeks of training in preparation for attending BUD/S. Start the plan exactly 52 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 8 plans, in the order you’ll complete them, are:
1. Military OnRamp
3.+ 4. Valor and Swim Improvement Training Plan*
5. PAST Training Plan
6. Operator Pentathlon Training Plan
8. 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:
1-7 Military On Ramp Training Plan
8 Total Rest
16 Total Rest
17-23 Valor + Swim Improvement
24 Total Rest
25-30 US Navy PST Training Plan
31 Total Rest
32-35 Operator Pentathlon Training Plan
36 Total Rest
44 Total Rest
45-52 BUD/s V2
The price for this packet of plans represents about 35% savings over the combined price of the individual plans.
What Equipment is Required?
You can click on the individual plans above to see the required equipment for each specific training plan
What if I miss a training day?
Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session, do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.
What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.
How do I access the plan? Pdf? Online?
Plan access is online, via username and password.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
What if I have more questions?
All of the plans included in this packet will be available for you to access online once you log in to your account.
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.
Navy PST Training Plan
- 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
- 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.
- 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
- 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.
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.
- Fin Booties
- Rocket Fins
- 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)
Fitness Programming Focused on
All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:
MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.
We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.
Plan is published for purchase as an individual training plan and made available to our subscribers.
It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.
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.