BUD/s V2 Training Program
$89.00
• 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.
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 May 2024.
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:
SESSION 1
Obj: Timed Run + Swim + Calisthenics Assessment
Warm-up:
3 Rounds
- Run 200m
- 8x Push-ups
- 8x Air Squats
- 8x Sit-ups
- Instep Stretch
Training:
(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
RECORD RESULTS:
Run time:_____________
Push-ups:_____________
Sit-ups:_______________
Pull-ups:______________
Swim time:____________
********************
SESSION 2
Obj: Underwater Swim + Pool Fin Assessment
Warm-up:
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.
RECORD RESULTS:
Pool fin time:__________
********************
SESSION 3
Obj: Ruck Assessment
Warm-up:
3 Rounds
- Run 200m
- 8x Air Squats
- 10x Sit-ups
- Instep Stretch
Training:
(1) Ruck 6 miles for time with a 45# ruck and a 10# sledgehammer, dumbbell or rubber rifle.
RECORD RESULTS:
Ruck time:
____________________
********************
SESSION 4
Obj: Open Water Fin Assessment
Warm-up:
3 Rounds
- 1 min. or 50m Combat Side Stroke
- 10x Push-ups
- 10x Air Squats
- Instep Stretch
Training:
(1) Swim 1.5 mile with fins - Combat Side Stroke (Swim in open water if possible. If not, use a pool.)
RECORD RESULTS:
Open water fin time:
___________________
********************
SESSION 5
AM SESSION
Obj: Timed Run + Calisthenics Work
Warm-up:
3 Rounds
- Run 200m
- 8x Push-ups
- 4x Pull-ups
- 8x Sit-ups
- Instep Stretch
Training:
(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.
PM SESSION:
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
********************
SESSION 6
Obj: Total Rest
No training session
today.
Testimonials
Thank you again for all the hard work MTI does."
****************************************
"Just wanted to tell y’all I am loving the program. I purchased the BUD/S V2 program and have been sticking to it strictly with my training partner and we just took our week 4 assessment on Monday and both of us scored our personal bests in every event. I am now passing every part of the PST to get a SEAL contract except for the swim. But I’m confident by the end of week 8 I will be passing EVERY section. Thank y’all for putting together a simple, effective program that makes it easy to follow along and become 1% better each day. Keep up the great work, you are helping me get closer every day to my lifelong goal. "
Our Stuff Works. Guaranteed.
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• 52 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
• 35% savings over purchasing plans individually
• This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
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