BUD/s V2 Training Program


• 8 week, 6-day/week training program includes 2-a-days and mini events
• Specifically designed to prepare athletes for BUD/s
• Most recent version of the plan – built in 2014
• Also appropriate for Navy EOD
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

Intense, 8-week training program specifically designed to prepare athletes for BUD/s. This program is intended to be done the 8 weeks prior to entering BUD/S. Alternatively, it can be completed after you’ve received your SEAL Challenge Contract or OCS Billet. This is the most recent version of our BUD/s program, updated in December 2014.

The sessions are designed to be completed 6 days/week, Monday through Saturday.

This programs deploys initial assessments and uses assessment results for follow-on progressions. This way the program self-scales to the initial fitness of the athlete.

That being said, this is not a program for unfit athletes. The Week 1 initial assessments include ….
– 4 mile Run in Boots
– 1200m Fin for time
– 1.5 mile open water or pool swim
– 6 Mile Ruck Run @ 45# plus 10# weigh

Program Schedule:

Assessment Weeks (1, 4, and 7)
Monday: Timed Run + 500m Swim + Calisthenics Assessment
Tuesday: Underwater Swim + Pool Fin Assessment
Wednesday: Ruck Assessment
Thursday: Open Water* Fin Assessment
Friday: AM Session: Timed Run + Calisthenics Work; PM Session: 500m Swim Work
*This assessment can be done in a pool. Use open water if you can.

Weeks 2, 3, 5, and 6
Monday: AM Session: Timed Run + Calisthenics Work; PM Session: 500m Swim Work
Tuesday: Strength + Work Capacity (Gym-based)
Wednesday: Pool Fin Work
Thursday: Base Run + Swim
Friday:Ruck Work
Saturday: Mini-Events (duration increases from 4 hours up to 10 hours)

Required Equipment

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

Below is the entire first week from this training program:


Obj: Timed Run + Swim + Calisthenics Assessment


3 Rounds

  • Run 200m

  • 8x Push-ups

  • 8x Air Squats

  • 8x Sit-ups

  • Instep Stretch


(1) Run 4 miles in boots for time.

***Rest 5 min.***

(2) Max Reps Push-ups in 2 min.

***Rest 3 min.***

(3) Max Reps Sit-ups in 2 min.

***Rest 3 min.***

(4) Max Reps Deadhang Pull-ups

Travel to Pool, change, and begin warm-up:

Swim Warm-up:

3 Rounds

  • 50m Combat Side Stroke

  • 10x Sit-ups

  • 10x Air Squats

  • Instep Stretch

(5) Swim 500m for time - Combat Side Stroke - no fins


Run time:_____________




Swim time:____________


Obj: Underwater Swim + Pool Fin Assessment


3 Rounds

  • Combat Side Stroke 50m

  • 5x Poolside Pullouts

  • Training:

(1) 1200m pool swim with fins for time - Combat Side Stroke

***Rest 3 min.***

(2) 2 Rounds

  • 25m Underwater Swim

  • Rest 3 min.


Pool fin time:__________


Obj: Ruck Assessment


3 Rounds

  • Run 200m

  • 8x Air Squats

  • 10x Sit-ups

  • Instep Stretch


(1) Ruck 6 miles for time with a 45# ruck and a 10# sledgehammer, dumbbell or rubber rifle.


Ruck time:



Obj: Open Water Fin Assessment


3 Rounds

  • 1 min. or 50m Combat Side Stroke

  • 10x Push-ups

  • 10x Air Squats

  • Instep Stretch


(1) Swim 1.5 mile with fins - Combat Side Stroke (Swim in open water if possible. If not, use a pool.)


Open water fin time:




Obj: Timed Run + Calisthenics Work


3 Rounds

  • Run 200m

  • 8x Push-ups

  • 4x Pull-ups

  • 8x Sit-ups

  • Instep Stretch


(1) 3 Rounds

  • Run 1 mile interval @ Timed Run Interval Table Pace

  • Rest 4 min. between intervals

(2) Push-ups:

  • 5 Rounds, one every 60 sec.:

  • 30% max reps

Immediately after Round 5’s 60 sec. is up, do:

Max reps Push-ups in 60 sec.

(3) Sit-ups:

  • 5 Rounds, one every 60 sec.:

  • 30% max reps

Immediately after Round 5’s 60 sec. is up, do:

Max reps Sit-ups in 60 sec.

(3) Pull-ups:

  • 5 Rounds, one every 90 sec.:

  • 30% max reps

Immediately after Round 5’s 90 sec. is up, do:

Max reps Pull-ups in 90 sec.


Obj: 500m Swim Work

(1) 2 Rounds

  • Swim 250m intervals - Combat Side Stroke -

  • @ 500m Swim Interval Table Pace

  • Rest 3 min. between Intervals

(2) 3 Rounds

  • 30 sec. Tread

  • 30 sec. Tread Right arm out

  • 30 sec. Tread Left arm out

  • 30 sec. Tread Both arms out

(3) 50m Combat Side Stroke Hypoxic ladder:

-1x50m @ 1 breath every 2 strokes

-1x50m @ 1 breath every 3 strokes

-1x50m @ 1 breath every 4 strokes

-1x50m @ 1 breath every 5 strokes

-1x50m @ 1 breath every 6 strokes

*Rest as needed between each 50m


Obj: Total Rest

No training session


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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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