Navy SEALS

Training Tips

BUD/S

Survival Guide

Brock Damon

©2013 Brock Damon. All Rights Reserved.

Table of Contents

Preface

Chapter 1: History of the Navy SEALs

Chapter 2: Basic Qualifications - Getting Started

Chapter 3: SEAL Training Pipeline

Chapter 4: The SEAL Lifestyle – Do You Have What It Takes?

Chapter 5: Mental Toughness

Chapter 6: BUD/S Mental Toughness Training

Chapter 7: Fear

Chapter 8: Confidence

Chapter 9: Goal Setting Techniques

Chapter 10: Conquer the BUD/S Physical Standards Test!

Chapter 11: BUD/S Preparation: Upper-Body Strength Training

Conclusion

Resources

Preface

Are the Navy SEALs Right for You?

If your lifelong dream has always been to become a Navy SEAL, this book can help you prepare to successfully complete the exceptionally rigorous training required to become a member of this elite special operations unit.

Being a Navy SEAL is certainly an excellent way to serve your country, as well as being a noble and courageous profession. That being said, it is definitely not for everyone. The decision to attempt to become a SEAL is one that should be made only after the proper research and this book is designed to help young men do this.

What You Should Learn from this Book

By the time you are finished reading this book, you will have a solid understanding of what it takes to become a Navy SEAL. Becoming a SEAL is long and tough journey, and it is tough for a very good reason. When you are sent out on a mission as a member of a SEAL unit, there are many people’s lives that are depending on your ability to carry out your role. These people include your fellow SEALS, members of other U.S. forces, members of host-nation and allied forces, the surrounding civilian population, and of course, your own life is at risk!

Please read the book very carefully, and then look deep inside of yourself to try to determine if this is really what you want to do with your life.

Despite all that you have heard and read about becoming a Navy SEAL (and how difficult it is), you should take a positive approach to this noble goal and remember that many men have successfully completed the training and went on to serve as SEALS. It is highly likely that a good number of these men were no smarter, stronger, faster or tougher than you are. If they succeeded, so can you!

YOU CAN DO THIS!

Chapter 1 - History of the Navy SEALs

President John F. Kennedy, who was a World War II naval war hero himself when he commanded PT 109, authorized the creation of the Navy SEAL teams in 1962. Their initial purpose was to be a one of a kind military unit, which specialized in highly sensitive maritime commando missions. It was thought at the time that an exceptionally well trained and small group of personnel could accomplish these types of assignments, more efficiently and effectively than a larger force. Navy SEAL teams do utilize navy’s ships and other capabilities to get them where they need to go, but for the most part, once they get there, they are fully capable of operating without a great amount of external support.

During World War II, it was determined that there was a need for a beach reconnaissance force that could not only provide critical information for the landing force (Marines and Army units making amphibious assaults) and map out the enemy’s beach fortifications, obstacles and other defenses, but also destroy them when it was called for.

The Navy at the time started a training program, which was the precursor to the current BUD/S training course that all Navy SEALS are required to graduate from. Its purpose was to prepare men to explore and note beach defenses, maintain a position on the beach before a landing, and act as an escort for the troops that were landing to attack a fortified position.

The first class of graduates included Phil H. Bucklew, who later went on to become known as the “Father of Naval Special Warfare”. The initial group was named the “Scouts and Raiders” and was later changed to “Underwater Demolition Teams”, and they supported many of the allied landings in the Pacific, Africa and Europe.

The Underwater Demolition Teams also saw action in both the Korean and the Vietnam wars. Although in neither war did they receive much public acclaim for their actions, they were instrumental in maintaining the waterways by removing instructions such as bridges, fishing nets used to stop boats, and mines. In Vietnam, the enemy came to fear them so much, that they called them the “Devils with the Green Faces”.

The early training that these naval personnel received included underwater swimming and skin diving, demolition and explosives, special weapons, languages, safecracking, hand to hand combat and specialized small unit tactics.

In recent times, the Navy SEALs have come to distinguish themselves as the special operations unit of choice when highly sensitive missions or tasks need to be executed. Most notably, the daring raid that led to the killing of the notorious Osama Bin Laden was executed by an elite unit from within the Navy SEAL community.

Today's Navy SEAL Teams

Presently, the Navy’s SEAL teams are classified into one of two groups, which are named the East Coast and the West Coast groups, and they are under the authority of Naval Special Warfare Command. If you were to include the support staff, there would be approximately three hundred personnel involved in each SEAL team.

There are eight Navy SEAL teams with two SEAL Delivery Vehicle Teams.

Naval Special Warfare Group One represents those teams primarily based on the West Coast. The Teams included in NSW Unit One are as follows:

SEAL Team One

Stationed in Coronado, California this team has 6 platoons and focuses on operations in Southeast Asia. It was this Team that was primarily responsible for the SEALs success in Vietnam. It is recorded that Team One had over 1000 confirmed kills during their time of service in the Vietnam War.

SEAL Team Three

Also stationed in Coronado, California this team has been one of the busiest as of late. With primary area of operations being the Middle East, SEAL Team Three has seen plenty of action both in Afghanistan and Iraq.

SEAL Team Five

This Team is tasked primarily with Korean based operations. Though the standoff between North and South Korea has essentially been a stand still, this Team has been actively engaged in deployments to the Middle East in support of Enduring Freedom and Iraqi Freedom. SEAL Team Five is also stationed in Coronado, California.

SEAL Team Seven

This team was part of the overall restructuring called "NSW 21" in which the Teams went from 6 Teams of eight platoons to eight Teams of 6 platoons. The main area of operations for this Team is worldwide. They are meant to be a flexible component of the overall operations carried out by the NSW command.

Naval Special Warfare Group Two oversees the teams primarily based on the East Coast:

SEAL Team Two

Stationed in Little Creek, Virginia and focusing on Northern European operations, this Team is the only SEAL Team that trains specifically for arctic warfare. The most famous member of this team is Harry Constance who completed 300 missions in Vietnam with a confirmed 200 enemy prisoners captured during his service.

SEAL Team Four

One of the most active and unique of all the teams, SEAL Team Four is reportedly the only Team that has a foreign language requirement for its members. This means, if you are a member of Team Four, you are required to learn and use Spanish. Based in Little Creek, Virginia this team is famous for its work done in Grenada in 1983.

SEAL Team Eight

This Team, also stationed in Little Creek, Virginia, operates mainly in the African region. They are actively engaged in counterinsurgency in areas around the Horn of Africa and have been deployed to support several other missions outside of that area.

SEAL Team Ten

This Team was created, with Team Seven, as part of the "NSW 21" restructuring of the Navy SEAL organization. Team Seven and Ten serve as worldwide deployable units within the Naval Special Warfare structure engaging in operations in a variety of areas of operation.

Each SEAL platoon has at the very least, one individual who is highly trained in the following; explosive ordnance disposal, technical surveillance, point-man, navigator, primary driver, communicator, sniper, maritime engineer, corpsman, close air support, breacher, heavy weapons operator, interrogator, advanced special operations, air operations master, lead climber, and sensitive site exploitation.

SEAL Team Six (DEVGRU)

Officially, SEAL Team 6 or DEVGRU, as it is now referred to, doesn't even exist and until very recently, the Navy refused to acknowledge its existence.

SEAL Team 6 was created in response to the failed 1980 Iran hostage rescue attempt, and was meant to serve as a Tier 1 Maritime Counter Terrorism unit carrying out ship-boarding operations and hostage rescue situations.

Today, SEAL Team Six is now officially known as the Naval Special Warfare Development Group or DEVGRU. Its members are some of the most highly trained and operationally experienced special operators in the world. Some view the members of DEVGRU as being the "elite of the elite" of the Navy SEALS.

Minimum Fitness Requirements

Before you are allowed into the Navy SEAL training program, you are required to take and pass the following tests. Let us warn you though; these tests are the basic minimum fitness levels required by the Navy, just to be allowed into the program. In reality, if you cannot pass these tests very easily, you really have NO chance of making it through the program, graduating and becoming a Navy SEAL.

It is highly recommended that you take each test on your own prior to the actual tests, which are conducted by Navy SEAL instructors. By following this advice, you will be able to determine your weaknesses, and to device a training program that will help you to improve in the areas where you are not meeting the requirements.

1.5 Mile Run – Please do not think that you are going to get to wear running shoes and gym shorts, because you are not. You will be wearing military issue boots and standard issue camouflage utility trousers, which makes the run much more difficult.

As the test information states, it is one and a half miles long, and you have eleven minutes and thirty seconds to finish it. However, if you take the maximum time or come in with a time close to it, you need to know that unless you greatly improve your running ability, the chances of you being successful at BUD/S are very small. At the very minimum, you should be able to pass this test in nine minutes, or less. Remember, the SEALS are an elite unit and the standards are high!

Pull-Ups – If you really want to have a good chance of making it all the way through the program, you really should be able to do at least 20 perfect, dead-hang pull-ups with no trouble at all. When it comes to arm strength, forget the minimum standards and get as strong as you can! This topic will be discussed in greater detail in a subsequent chapter devoted entirely to the development of upper body strength.

Swim 500 Yards – You are only allowed to use one of three strokes, which are the sidestroke, breast stroke, or the combat swimmer stroke. You need to finish the swim in less than twelve minutes and thirty seconds. A tremendous amount of the training you will do in this program will be in the water. If you are not an excellent swimmer already, you should put in an almost endless number of hours in the pool becoming one.

Sit-Ups – You get to do all the sit-ups you want in two minutes, and all you need is fifty two to get into the training program. Anybody can do that, which is why everybody passes this test.

Push-Ups – The good news is to pass this test; you only need to do forty two push-ups to qualify for BUD/S. The bad news is that unless you can knock out at least 75 perfect push-ups, you probably don’t stand a chance of making it through the training program. Like pull-ups, you’re your ability to do push-ups can only be improved by doing them. There’s plenty of free material online that can help you develop your push-up ability.

A Brief Overview of the Training a Navy SEAL Endures

There is nothing in the world that you can volunteer for that is more physically and mentally demanding than the Navy SEAL training program. In fact, in some BUD/S classes, over 70% of the people that start training fail to complete the program.

There is a saying that is used in athletics, which is “fatigue makes cowards of us all”. If you hope to have any chance at all of passing this program, the type of physical condition that you are in physically, is going to play a critical factor. It really does not matter how tough you are, or how tough you think you are, when your arms and legs no longer work because they are totally exhausted, you’re chances of quitting BUD/S skyrocket! When it comes to predicting who will eventually wear the SEAL Trident, and who will drop out, even the SEAL instructors have no idea until a class is about half way through the program.

It takes approximately thirty months, which is two and a half years for a SEAL to be trained well enough to be deployed as a member of one of the SEAL teams. Because of that, the Navy is not spending all that time, effort, and money on anybody that they think will end up quitting, or does not have what it takes to perform the tasks that are assigning to them. This is exactly why the training program is rigorous, as well as being purposely designed to weed all but the strongest mentally and physically of the candidates.

Starting on the very first day you are going to be taught to work as a team, because the SEALs have a saying which is, “No SEAL is left behind”. If you have trouble getting along with others, it is going to be virtually impossible for you to graduate from this program. So, learn to keep your mouth shut, and your attitude positive and upbeat at all time.

Some of the types of training that you are going to go through are the following; combat swimming, diving, demolitions, weapons, parachuting, navigation, and hand to hand combat.

Since a great deal of what a SEAL does when they are on a mission is done underwater, you can expect a tremendous amount of open and closed circuit dive training.

In some of the subsequent chapters of this book, we will discuss in more detail the exact training methods that are employed by the Navy SEAL instructors. If you have read this far, and you are still convinced that you want to try and become a Navy SEAL, please know that everything that has been discussed above, is just a prelude for what is about to follow.

Chapter 2: Basic Qualifications - Getting Started

Before you can become a Navy SEAL, you have to join the Navy, but you already knew that didn’t you?! In this chapter, we are going to walk you through what you need to do in order to enlist in the Navy. As well as some the other steps that you should take to make sure that you are as prepared as possible to accomplish your goal, and become a Navy SEAL.

Visit the Local Navy Recruiters Office

Navy recruiters are all active duty sailors with many years of experience. They have been specially trained to be able to answer almost any question that they might be confronted with. Without question, they are an excellent resource of information, and somebody that you should spend time with in order to fully understand what you are about to get yourself into.

They will be able to let you know if you are qualified to join the Navy, as well as anything else that you might have to do in order to be accepted. They will walk you through your first few days in the Navy, as well as explaining what to expect out of boot-camp.

MEPS - Military Entrance Processing Station

All prospective sailors, soldiers, airmen, coast guardsmen, and Marines must go through a testing procedure at the Military Entrance Processing Station (MEPS). Each service has established their own set of criteria, which is based on what they believe will best fit their needs and requirements.

Naval personnel should place close attention to the Armed Services Vocational Aptitude Battery (ASVAB). This will enable them to prepared for and later understand their test scores. Below are the different tests and procedures that you will be put through at MEPS.

Aptitude Testing – When you arrive at your location, one of the first things that you will do is to take the aptitude test. The Navy’s version of it is called ASVAB, and it will help to determine the first job that you will be assigned to, if you fail SEAL training and are assigned to complete your enlistment in a fleet unit.

Medical Examinations – Each and every enlistee has to undergo an extremely thorough medical examination. Each person will be tested for drugs. Your blood pressure, heartbeat, vision, hearing, and reflexes will all be tested. In addition, you will be screened for certain diseases like HIV, AIDS, asthma, urinary disorders, and seizures. If any of these tests come back positive, it is possible grounds for medical disqualification.

Background Screening – Everybody that wants to join the Navy must undergo background screening. If you have any type of criminal history, or things such as DUI’s, reckless driving convictions and various misdemeanors, more than likely you will not be accepted into the Navy. However, some of these issues can be waived by higher authorities on a case by-case basis. The Navy is also going to review your financial history, due to the fact that people who owe a great deal of money are more susceptible to blackmail and bribery.

Educational Requirements – In order to enlist in the Navy, you must have the equivalent of a high school diploma. If you went to college, the credits that you passed while you were there may allow you to enlist at a higher rank. This changes continually, so consult a Navy recruiter to find out the most current information on this issue.

Oath of Enlistment – If everything went just fine with all of the tests mentioned above, you will be given the opportunity to take the “Oath of Enlistment”. You are allowed to invite your family to the ceremony, and members from other armed services will also take the oath alongside the Navy enlistees.

After you take the oath, an officer will ask you if you understood everything. If you answer “Yes”, you are an official member of the Navy. Up until that time, you still had the right to back out, if you wanted to.

Getting Your Navy Contract

Congratulations, you are now officially in the Navy and get to sign your very first contract. Unfortunately, it does not pay as well as playing a professional sport, but it does provide a ton of benefits that even some pro athletes do not receive.

All armed services members sign the very same contract, which is the Department of Defense Form 4/1. Sorry to be the one to tell you, but sometimes recruiters do stretch the truth just a little bit, if they want you bad enough. If it is not in your Naval contract, or it is not an annex to the contract, whatever you have been told previously, means nothing.

If you were told that you were going to receive a bonus, or maybe that you would be great at a specific type of job that you would have loved to work at, if it is not in your contract, it is NOT going to happen.

The Navy is well aware that things like this do take place, which is precisely why they place the following exact wording in each and every contract.

“The agreements in this section and attached annex(es) are all the promises made to me by the Government. ANYTHING ELSE ANYONE HAS PROMISED ME IS NOT VALID AND WILL NOT BE HONORED.”

There are certain things that you will receive in the future, that are not in the contract. Some of these are things like entitlements and incentives that everybody in the Navy has the right to obtain. Other things like the GI Bill, base pay, and medical care are also not in the contracts, but you will receive them.

As with all contracts, it is your responsibility to read and understand it before you sign it. If you have any questions, now is the time to ask them. If you were promised something that is not in the contract, now is the time to have it inserted.

We have to warn you though, the Navy does not like trouble makers, so do not push it too far if you are not happy with everything that is in your contract.

DEP – Delayed Entry Program

The Delayed Entry Program (DEP) is sometimes referred to as Delayed Enlistment Program. This allows a recruit time to put off reporting to basic training if they have something important to do like finishing their education, getting married, or possibly a loved one is sick who needs their support.

The DEP contract that you will sign is legally binding, and you need to be absolutely positive that this is what you want to do with your life, before you sign it. While you are in DEP, you will be trained by your local Navy recruiter on some of the fundamentals that are necessities in the Navy. Some of these essentials are the following; drill and ceremony, first aid, and the chain of command. The time that you spend in DEP, does count towards the commitment that you signed up for.

Boot Camp

I’m going to be honest with you. Navy boot camp is not designed for aspiring SEALS; it is designed for physically-soft teenaged boys and girls who have no desire to serve in land warfare or for that matter, anything that has to do with strenuous physical effort. I’m not saying this to demean or insult these young men and women, they all want to serve their country and they deserve praise and respect for doing so. That said, Navy boot camp has zero “special ops” or Navy SEAL tone or content and you should accept this fact. For those want to become SEALS, they will find boot camp quite easy from a physical standpoint and often boring or somewhat petty from a training perspective.

Think of boot camp as an endurance test that must be passed before you are granted permission to enter the SEAL training pipeline. Stay focused and don’t get into trouble during boot camp, because that will get you disqualified from entering the SEAL program almost immediately.

The Testing

Other than the tests previously mentioned, you will also need to pass the following examinations in order to enlist in the Navy.

Armed Forces Qualification Test (AFQT)

If you desire to increase your ASVAB score in order to reclassify for another job or receive a promotion, you will need to take the Armed Forces Qualification Test (AFQT). It is a standard written test that is administered exactly the same way the ASVAB is. The following are the areas that you will be tested on.

1. General Science (GS)

2. Arithmetic Reasoning (AR)

3. Word Knowledge (WK)

4. Paragraph Comprehension (PC)

5. Mathematics Knowledge (MK)

6. Electronics Information (EI)

7. Auto Shop (AS)

8. Mechanical Comprehension (MC)

9. Assembling Objects (AO)

Your final raw store is computed using the following formula.

Raw Score = 2VE + AR + MK

(MK) = Mathematics Knowledge (MK)

(AR) = Arithmetic Reasoning (AR)

(VE) = Mathematics Knowledge (MK) + Paragraph Comprehension (PC)

Computerized Special Operations Resilience Test (C-SORT)

If you want to be admitted into the Navy SEALs training program, you will eventually take a psychological test, which is called the Computerized Special Operations Resilience Test (C-SORT). It is a psychological profile test, that takes anywhere between a half hour to an hour to complete, with the average time being forty five minutes.

Each candidate will take a different test, because it loads each new question based on your answer to the previous question. The C-SORT can only be taken one time, and if you do not pass it, you will NOT be allowed into the Navy SEAL training program.

The Navy is doing this because so many of the sailors that were previously admitted into the SEAL training program did not make it through, and it was costing the them a great deal of money to try and train those recruits.

Officer Qualifications

Below we are going to discuss some of the things that are required to become an officer in the Navy, as well as a few of the programs that you can join to accelerate the process.

Naval Reserve Officers Training Corps (NROTC)

If you are presently in college, you can join the Naval Reserve Officers Training Corps (NROTC). Once you graduate from college and the NROTC, you will be commissioned in the Navy as an Ensign. You will be an active duty officer, and will be required to serve a five year term.

Officer Candidate School (OCS)

Officer Candidate School (OCS) is open to both civilians and military personnel. If you are a civilian and a college graduate, you can apply to the OCS. The Navy itself rewards many of its best enlisted personnel by admitting them into this program. The program is instructed in Newport, Rhode Island and if you graduate, you will become a commissioned officer.

Getting Selected for Navy SEAL Training at OCS

Only one in eight OCS members, or 12.5%, are selected to enter into the SEAL program after they complete OCS. The competition that you will face attempting this process, is simply brutal. There are enlisted men who graduated from college that you will be competing against, as well as enlisted personnel that the Navy rewarded for their excellent work, by allowing them to go to OCS.

The following are just a few of the things that you will be judge by if you do attempt to go this route.

1. How many languages do you speak?

2. What rewards did you win in college, like the valedictorian?

3. What was your GPA? (History shows it needs to be at least a 3.0)

4. Did you play sports, and were you captain of your team?

5. How many letters of recommendation can you get from tremendously important people, especially from members of the Congress or Senate, as well as any extremely high ranking commissioned Naval officers?

Chapter 3: SEAL Training Pipeline

In this chapter, you are going to find out exactly what you will have to go through in order to become an actual Navy SEAL. You’ll see that the journey is a long one, but one that will provide an enviable reward for those that complete it!

Naval Special Warfare Prep School

For most prospective SEALS, the journey to becoming a member of the Teams begins after the completion of basic training (boot camp) and assignment to Prep School. This 8 week course is supervised by active duty SEALS and other Naval Special Warfare personnel. In this course, there is a heavy emphasis on physical conditioning. The goal is to condition students to the point where they meet or exceed the established standards for admission to BUD/S, and also to ensure their bodies are toughened to the degree necessary to survive the rigors of the subsequent BUD/S orientation course and of course, BUD/S First Phase.

BUD/S Orientation Course

During this 3-week course, students become familiarized with the Naval Special Warfare Training Center at Coronado and get their first real taste of the daily routine associated with being a BUD/S student. The heavy emphasis on physical training remains a top priority and the intensity of the PT sessions means they train at a much higher level. The students are taught how to properly and safely make their way through the legendary BUD/S obstacle course. They also receive basic instruction on some of the equipment that they utilize in First Phase. The students remain in Coronado until they graduate from BUD/S or are dropped from the training program.

BUD/S First Phase – Basic Conditioning

The primary mission of the 7-week First Phase is to eliminate the students who lacking the will or the physical ability to successfully complete BUD/S. This filtering process is achieved via continuous and rigorous physical training sessions and other training evolutions. These evolutions are all associated with various training and educational goals, but the reality is that everything about First Phase is designed to push the students to the edge of their perceived physical and mental limitations. As you might expect, First Phase has the highest attrition rate for BUD/S classes. Historically, the attrition rates have been around 75%.

During this phase, the standards and scores required to pass various evolutions and graded events are elevated at the beginning of each week, making each week of First Phase is tougher than the previous one. In addition to physical training, students are exposed to various water-related training evolutions in the frigid Pacific Ocean. A great deal of emphasis is placed on the development of a team mentality and teamwork among the students. The entire class is broken down into boat teams consisting of 6-8 students and almost every training evolution is conducted as a competition, pitting one boat team against the others, with the students learning very quickly that at BUD/S, “It Pays To Be A Winner” and that losers will face the wrath of the instructors without fail at the conclusion of every evolution!

The fourth week of this phase is devoted to the infamous and much-feared Hell Week, which is a 5 ½ day evolution consisting of non-stop physical training and other activities that are designed to make the students more exhausted and colder than they have ever been. This is, of course, intended to make each student continually reflect upon just how badly he wants to be a Navy SEAL. For many, the rigors of Hell Week are simply more than they can endure and throughout the week, it is quite common to hear the brass bell being rung three times as yet another student quits the course. Statistically, those who make it through Hell Week have much higher chances of completing the remaining training associated with becoming fully qualified SEALS.

BUD/S Second Phase – Combat Diving

During this 7 week phase, candidates are trained as basic combat swimmers and they learn open- and closed-circuit diving methods. Successful Second Phase students demonstrate a high level of comfort in the water and the ability to perform in stressful and often uncomfortable situations while underwater. Students who are not completely comfortable in the water often struggle to succeed and this phase is associated with a high level of attrition.

This phase is focused on qualifying the student as basic combat swimmers, and as you might expect, they spend the majority of their time in the water learning and practicing various surface and underwater skills. Throughout this phase, the students will be evaluated regarding their competence and confidence while in the water — both attributes are absolute necessities for a Navy SEAL.

The students are introduced to open- and closed-circuit diving, techniques which are commonly used in operational SEAL units. There is a significant amount of classroom instruction associated with learning both types of diving, making this phase as academically challenging as it is physically challenging. In addition to training to become a combat swimmer, the students are continually challenged by various graded physical training evolutions such as timed distance runs, open ocean swims and of course, the ever present obstacle course!

BUD/S Third Phase – Land Warfare Training

During this 7 week phase, the students get their first real exposure to the many tools and techniques that are related to their chosen profession or specialty. They receive instruction on a variety of small arms and they spend quite a bit of time becoming proficient in their use. Also covered in great detail is the employment of various types of explosives for use on land and underwater, land navigation, patrolling, rappelling, marksmanship and small-unit tactics.

Most of the classroom instruction associated with this phase takes place at the BUD/S training compound. The last few weeks of the phase are spent on San Clemente Island, where the Navy maintains live fire ranges and demolition ranges. Students run through a series of graded evolutions and practical application exercises during their time on the island.

Throughout this phase, the emphasis on physical training remains high and as always, standards and passing scores for timed runs, swims and the obstacle course are progressively elevated to ensure that the students find each subsequent week more demanding than the past one. This continues until the class reaches the long-awaited BUD/S graduation ceremony.

SEAL Qualification Training

Now that the students have successfully completed BUD/S, they attend a 26 week training course known as SEAL Qualification Training (SQT). This training is designed to transition the students from basically-trained combat swimmers and warriors to highly-trained, specialized, elite team members. They must develop an array of individualized and team-based skills, which are essential if they are to operate successfully as a fully qualified SEAL. In essence, this training is very much a “finishing school” that is intended to produce graduates who can be assigned to an operational unit. The goal is to produce SEALS who are immediately capable of an exemplary performance while alongside more seasoned and experienced teammates.

Students undergo advanced weapons training and extensive instruction in small unit tactics. They will learn advanced demolitions techniques and they are also trained to become more proficient at land navigation during both daylight and night operations.

Parachute operations – both static line and free fall – are also in the curriculum. The students receive the official designation of “Naval Parachutists” when they complete this phase of SQT.

Also covered are the various types of communications equipment, along with the extensive medical skills and life-saving techniques that have proven essential during combat operations. This phase also includes cold weather training in Alaska, as well as more extensive training in waterborne operations.

Upon the successful completion of SQT, students are finally awarded the coveted Trident insignia and they are designated as fully-qualified Navy SEALS. Each individual will be assigned to an operational unit, where they will undergo more advanced training, and of course, they will deploy with their units on various training and contingency operations.

Chapter 4: The SEAL Lifestyle – Do You Have What It Takes?

Up till now, we have only issued warnings about the type and intensity of the training that a Navy SEAL must endure in order to be accepted into this highly elite band of fighting-men. But, there are a whole host of other issues that you need to consider before you pursue a career as a Navy SEAL.

Below you will find a few questions that you need to ask yourself, and answer honestly, before you embark of this one of a kind adventure. Think about this before you read the questions, what you really are committing to is a lifestyle that will last at least six years and one that will require great sacrifices from you and your loved ones.

The SEAL lifestyle is not for everyone. Many men capable of completing BUD/S and other training required to become a SEAL are not capable of coping with all that is associated with being a member of this elite group.

Please read and answer honestly the following questions.

1. Are you prepared to continuously engage in dangerous training operations that present significant risk to your safety and health?

2. Are you prepared to be deployed and away from your loved ones on a nearly continuous basis for the entire time you are in the SEAL teams?

3. Can you accept the fact that you cannot talk about or otherwise share any information about your work in the SEAL teams with anyone – including your parents, wife, girlfriend, etc.?

4. Are you willing to go to war and risk being killed or maimed?

5. If sent to war, are you willing to kill enemy combatants when it is lawful to do so?

Yes, you are right, those are very tough questions, and some of them may even sound unfair or repulsive to you. But you know what, that is just a partial list of the realistic questions that you should be asking yourself and answering honestly, way before you start the process of joining the Navy SEALs.

This is a life changing decision, in many more ways than taking into consideration that at sometime in the future, you will be required to risk your very own life. Under any and all circumstances, you simply cannot jump into this without spending a tremendous amount of time thinking it over. You need to make sure that this is what you really want to do!

What are your Chances of Succeeding?

Navy SEALs originate from a wide assortment of varied backgrounds and diverse environments. There are three main personal attributes that a SEAL must possess, which are the following; to be in excellent physical condition, a high level intelligence, and to be incredibly well disciplined.

If you believe you possess those qualities, there are certain measures that you can employ which will improve your overall odds of succeeding. Below, we will discuss some the steps that you can take to help ensure you reach your goal, as well as what your realistic chances of succeeding really are.

Only 200 out of 1,000 Students Become a SEAL

You did read the above correctly; only 200 out of 1,000, which is 1 in 5, or 20% of the enlistees that start the Navy SEAL program, actually graduate and go on to become qualified Navy SEALs. You might be saying to yourself, those are not bad odds at all, and if you are, then you could not be more wrong.

Please remember, that before the training program started, a very rigorous selection process was undertaken which only allowed the very best of the best, into the first phase of the course. So, the figure of 1,000 that you see above, could have been 3,000, 5,000, or even 10,000 that tried to get into the program, but could not, nobody really knows.

Are you Tough Enough?

Previously, we have discussed many times the need to enter the program in tremendous physical shape. In addition, if you remember correctly, we mentioned that many former BUD/S instructors believe succeeding is 90% mental and only 10% physical. I’m not sure I agree with this statement, because BUD/S is quite difficult physically and putting a 10% label on the physical aspect of the training may give people the wrong idea. To put it bluntly – BUD/S is a six-month “kick in the nuts” and there’s no way around that fact! You will be physically challenged and you will feel the most severe physical pain you’ve ever felt as you endure countless training evolutions that cause bruises, sprains, strains, tears, chafing, etc. It is true, however, that mental toughness is what enables a man to endure this kind of physical beating.

So, exactly how do you know if you are going to be the person that has the willpower to endure whatever that is thrown at you, and you are the BUD/S student that will keep coming back for more and more? You don’t, but there are certain measures that you can undertake which will not only improve your odds, but also enhance your confidence. Of course, the first one is to be in unbelievable physical shape and greatly exceed the minimum requirements. Second, you should try and determine your academic weaknesses related to knot tying, map reading, basic firearms nomenclature and small unit tactics associated with the SEAL teams and work on improving them prior to entering the program.

Conquer the PST

By now, you should be fully aware of the PST. What you might not know though, is how much better your chances are at becoming an authentic Navy SEAL, if you do remarkably well at these tests. In fact, your odds of succeeding increase by as much as 300%, if your score is below 800.

For the 500 yard swim, the minimum requirement is 12:30, the average score achieved is 10:00, and the place you want to be is 9:00.

For the push-up test, the minimum requirement is 42, the average score achieved is 79, and the place you want to be is 100.

For the sit-up test, the minimum requirement is 50, the average score achieved is 79, and the place you want to be is 100.

For the pull-up test, the minimum requirement is 6, the average score achieved is 11, and the place you want to be is 25.

NOTE: Earlier we emphasized the importance of arm strength, and here you are seeing another excellent example of its significance.

For the 1.5 mile run, the minimum requirement is 11:00, the average score achieved is 10:20, and the place you want to be is 9:30.

There you have it, the goals that you need to set for yourself before you enter the Navy SEAL training program. Accomplish them, and your chances of success go right through the roof.

A Commitment to the SEAL Lifestyle and Ethos

Earlier we discussed certain traits like poor discipline, trouble controlling your mouth, or drug and alcohol abuse that would be detrimental if you wanted to become a Navy SEAL. If you have any of the above characteristics, it will be almost impossible for you to achieve your goal.

Another very important thing to consider is teamwork. Please remember, that your very first assignment will be to join a Navy SEAL TEAM, and the other team members not only will expect, but will demand, that you fit in, without causing any friction. If you do not work well with others, then just maybe the Navy SEALs are not right for you.

The military also has a ton of other rules and regulations that they expect you to understand and follow to the letter. If you believe that you will have trouble doing so, once again, maybe it would be a good idea for you to consider another profession.

Chapter 5: Mental Toughness

You cannot get through BUD/S without being mentally tough. There’s no way around the fact that on a daily basis your body will be hurting and will provide you with plenty of excuses to quit the course. It is a strong, mentally tough mind that enables a man to set aside the very real pain he’s feeling and instead focus on getting through the task at hand with his teammates.

The following are some of the terms that are used as definitions for the word “Mental”, which relate directly to the term “Mental Toughness” that come from Webster’s Dictionary.

Mental:

1. Of or relating to the mind; intellectual: mental powers.

2. Executed or performed by the mind; existing in the mind: mental images of happy times.

3. Of or involving the mind or an intellectual process.

4. Occurring only in the mind mental calculations.

The following are some of the terms that are used as definitions for the word “Toughness”, which relate directly to the term “Mental Toughness” that come from Webster’s Dictionary.

Toughness:

1. Able to withstand great strain without tearing or breaking; strong and resilient.

2. Physically hardy; rugged.

3. Strong-minded; resolute.

4. The quality or an instance of being tough.

If you were to try and put the two definition together to form a definition for the term “Mental Toughness”, the first thing that stands out is the definition for “Mental” all included the word “Mind”, and not other words like brain, intelligence, emotions, etc. So, before we go further, we need to get the definition of the word “Mind”.

The following are some of the terms that are used as definitions for the word “Mind”, which relate directly to the term “Mental Toughness” that come from Webster’s Dictionary.

Mind:

1. The human consciousness that originates in the brain and is manifested especially in thought, perception, emotion, will, memory, and imagination.

2. The collective conscious and unconscious processes in a sentient organism that direct and influence mental and physical behavior.

3. The principle of intelligence; the spirit of consciousness regarded as an aspect of reality.

4. The faculty of thinking, reasoning, and applying knowledge.

It is easy to see that the definition for the word “Mind”, is far more complex than the definitions for the words “Mental” and “Toughness”. Since, we are trying to define the term “Mental Toughness” as it specifically relates to a “Navy SEAL” using the above definitions; it could very well read something like the following.

The Definition of Mental Toughness as it Relates to a Navy SEAL: A Navy SEAL is expected to use their ability to think, reason, and apply knowledge that they possessed previously or gained while in the SEAL training program to act in a strong-minded, resolute, rugged, resilient, and resolute fashion at all times.

The following sports psychologist had this to say about “Mental Toughness”.

Dr. Jim Loehr of the Human Performance Institute stated: "Mental toughness is the ability to consistently perform towards the upper range of your talent and skill regardless of competitive circumstances. It is all about improving your mind so that it’s always on your side; not sometimes helping you nor working against you as we all know it’s quite capable of doing."

In “The Battle of Mogadishu”, that took place in Somali in 1993, and later was depicted in the movie “Black Hawk Down”, many of the special operations troops that participated in it were forced to make very difficult decisions during this confrontation.

During the fight a helicopter was shot down, and some of crew members that were flying in it, survived. The commander in charge of the overall operation ordered in rescue teams. In addition, many of the other personnel that were operating in the area took it upon themselves, to attempt a rescue.

The question arises, why somebody would voluntarily attempt to fight through an overwhelming enemy force while at the same time undergoing a tremendous amount of incoming fire, in order to attempt to rescue a comrade in arms?

Was it because of bravery, training, a sense of duty, stupidity, a will to be accepted, or was it because these individuals were mental tough and prepared by the military to do something like this when it was called for?

In reality, we will never know the exact reasons. In fact, more than likely, each person involved in the mission had their own motive for doing what they did. If the military were ever to release the debriefing that occurred after this mission and that question was asked, there is good chance that they received some of the following answers.

1. If I was in trouble, I would want my teammates to come and try to help me.

2. Because I was trained to do it.

Hopefully, you now have a better awareness of and appreciation for mental toughness and how essential it is regarding your success at BUD/S and throughout your career as a Navy SEAL.

Chapter 6: BUD/S Mental Toughness Training

All BUD/S students are taught the “Four Pillars” technique and it has been proven to help men get through the course. Once in the Teams as fully qualified SEALS, they continue to use this technique. Instead of waiting until you get to BUD/S to learn this critical skill, you’ll be able to get this information via this book and begin practicing the Four Pillar technique as you train and prepare for BUD/S. Below you will find the Four Pillars of Mental Toughness that you can use as a guide to help you understand the concept, and as a starting point to improve yourself in this essential area.

Pillar 1 - Goal Setting

Regardless of what set out to accomplish in life, you should establish yourself short-term, mid-range, and long-term goals. If you are a college student starting your freshman year and you intended on going to medical school and later becoming a doctor, you still have to pass your first biology class, your first chemistry class, and your first anatomy class.

In this instance, your long-term goal would to become a doctor. Your short-term goal would be to pass all of the classes you need to be admitted into medical school. Your mid-range goal would be to prepare yourself to score high enough on the Medical College Admission Test (MCAT), to be able to select the medical school you want to attend.

Becoming a Navy SEAL is no different, you need to set goals for yourself, and then do everything possible within your power to accomplish those goals. Your long-term goal is obvious, becoming a Navy SEAL. However, without both short-term and mid-range goals, actually achieving your long-term goal, will be much more difficult.

If you have read this book closely, then you know that by maxing out your PST score, your chances of becoming a Navy SEAL go up by almost 300%. Therefore, the short-term goal that you should set for yourself is prepare yourself physically to be able to reach the upper limits in each graded event of the PST.

You should set a second short-term goal, which would be to understand what will be required of you academically, and work your weaknesses in this area. Your mid-range goal would be to continually test yourself against the PST and the academic areas that you are working to improve, to ensure that you are getting the results that you desire.

Then, once you accomplish each short-term goal, you need to set another one. Once the actual training begins, you are going to be tested each and every moment of each and every day. Each time you are tested, you need to set a short-term goal of getting through that test, and getting on to the next one.

A very wise man once said, “Even the longest journey starts with just one step”. If you attempt to become a Navy SEAL, then you fully understand what your long-term goal is. By all means, please examine your current circumstances, and be prepared to set both short-term and mid-range goals which will help you to obtain the ultimate prize.

Pillar 2 - Mental Imagery

Mental imagery is the ability to form images in your mind of things or events. Many BUD/S graduates have stated that they used this mind control technique to help them get through the various tests and evolutions that they were confronted with each day. In other words, if they were going to do a timed beach run, they envisioned themselves running well and in the lead group of runners. If the obstacle course was scheduled as a graded evolution, they envisioned themselves attacking each obstacle and clearing it without difficulty on the first attempt.

How often have you heard a basketball player say they practiced their entire life to make the last second shot to win a game, but they never thought it would actually happen. Many professional golfers imagine themselves making the final 20 foot putt required to win a major championship while they are practicing. This is exactly what many BUD/S graduates do during the course, they set their mind to “see” a continuous stream of “movie scenes” in which they are winning evolutions, passing tests and kicking ass at whatever obstacles are in front of them that day!

Becoming a Navy SEAL is not easy, you know that by now. What you need to do, is to use everything within your power that is acceptable, to accomplish your goal. Mental imagery is just one more tool within your arsenal that can help you get to where you want to be.

Pillar 3 – Self-Talk

More than likely you have heard of “self-doubt” previously. Self-talk, is almost the exact opposite. It is simply telling the mind to always think positive and make yourself believe that you are a champion and you will win!

If you think that you are going to fail, if you think that you are going to lose, guess what, there is a very good chance that you will! Sports teams have coaches for many reasons and some of them are the following; to instruct the fundamentals, to implement a game plan, and to motivate their players.

Navy SEAL instructors are not your coaches and they are not your friends. In fact, they are the exact opposite, they are your adversary and their job it is to get you to quit. So, exactly who is going to motivate you when the times get tough, the instructors, of course not? It is all going to fall on your shoulders, and you are going to need to keep yourself highly motivated at all times if you intend on succeeding, and becoming a Navy SEAL.

When the times get tough, please remember to use continuous and positive self-talk to pick yourself up and keep yourself always moving forward toward realizing your goal of becoming a SEAL.

Pillar 4 - Arousal Control

More than likely, you’ve heard of instances in which a car fell on top of a man while he was underneath it doing some work on it and his tiny, 110 lbs. wife rushes to his aid and lifts the car off of him and saves his life!

When something like this happens, our bodies release chemicals called cortisol and adrenaline, which allow us to reach our maximum potential. In combat situations, a Navy SEAL will often experience the same chemical reaction.

However, in certain instances, this chemical reaction can be detrimental, and put the SEALs life in danger. Navy SEALs are taught how to control this natural occurrence by relaxing and evaluating the situation using a clear calm and mind. During BUD/S it is important that you maintain control of your response to arousal, as it is not productive to get hyped up for an event or evolution and then experience the inevitable “crash” that follows. This can cause you to become weak and somewhat lethargic for subsequent evolutions and you want to avoid this! BUD/S is all about consistent effort and performance, so you must avoid getting too “amped” for any event during BUD/S.

One method that can help you do this is called the “4 X 4 Breathing Technique”. It is very simple to understand and you can start using it immediately. Essentially, all you do is to fill up your lungs as much as possible for four seconds, and then exhale steadily and evenly for the next four seconds. Do this for at least one minute (preferably two to four minutes) and you’ll find that your mind will become more focused on the task at hand. This technique takes some practice in order to get into the proper rhythm of inhaling and exhaling, so start using it several times a day and before you know it, it will feel quite natural and calming.

There are some excellent books on the topic of mental toughness/self-confidence as related to the Navy SEALS. I’ve read those listed below and they are quite good, with each bringing a unique perspective (and information) on mental toughness, mind-control, self-confidence, etc.

Navy SEALS Training Guide: Mental Toughness

Unbeatable Mind

Navy SEAL Training: Self-Confidence

The Intuitive Warrior: Lessons from a Navy SEAL on Unleashing Your Hidden Potential

Chapter 7: Fear

Fear can be described an objectionable feeling that is brought about by a sentiment that something or somebody is threatening or dangerous, likely to produce anguish, or some form of damage or peril. Like all human beings, Navy SEALS can experience fear during a variety of situations during training evolutions or actual combat operations. These warriors are trained to recognize the early symptoms of fear and to take actions to minimize its effects on their state of mind and ability to execute their assigned mission.

The following are some of the symptoms a person experiences when they are in a state of fear; queasiness, butterflies, dizziness, dry mouth, increased heart, irregular breathing rates, tremors, shaking all over, dilated pupils, slurred speech, and sweating profusely.

Obviously, while being a state fear can be beneficial, experiencing the above conditions and not being able to control them, is not. Learning how to control your fear, and being able to deal with it under dire circumstances, is a characteristic that Navy SEALs need to possess at the highest level.

Of course, controlling fear is much easier said, than done. The first step is to recognize that you are in a state of fear, and to get yourself under control as quickly as possible. To do this, you need to know all of the symptoms listed above, and to be able to recognize when you are experiencing one of more of them.

Another step the Navy SEAL community teaches is to anticipate fear in advance, and prepare for it. An example of this would be, if you know that you will be attending BUD/S. It is alright to be afraid or apprehensive before it starts, but once training begins, you must have all of your senses working at their optimum, in or for you to perform up to your potential.

The following are a few techniques that you can utilize to help control fear.

Get Control of Your Imagination: We all know that thinking about something before it actually happens, can lead to visualizing awful events that might never occur, or may be much worse than what really takes place. The more unconstructive your thoughts are about a future occurrence, the more likely your thoughts are to come true. When it comes to BUD/S, think positive and visualize yourself doing well during various training evolutions, etc.

Use a Different Part of Your Brain: When you are in a state of fear, you are letting your emotions take over and you are not thinking straight. A simple technique to force your brain to switch to its “Thinking Side” is to simply start reciting the alphabet or to begin counting from 1 to 100, backwards.

Think Positive Thoughts: At every moment prior to and during BUD/S you should focus only on your goal of becoming a SEAL. Instead of dwelling on the fact that 75% of every BUD/S class fails to complete the course, you should focus on the fact that 25% of the students are successful! You can be among the 25% and that’s a fact! Remember the old line used by motivational speakers, “If You Can Believe It, You Can Achieve It!”

Get Advice from Someone Who Has Already Done It: Earlier we mentioned the Navy SEAL mentors, which you can use to help overcome your fear of BUD/S. These mentors can really help you focus on the right priorities relative to preparing for BUD/S. The official SEAL/SWCC forums are also full of great advice from former or current SEALS.

Here’s the link to the forum: http://www.sealswcc.com/

You can be 100% certain that throughout your career as a Navy SEAL, you will be exposed to situations that cause fear more times than you will care to remember. What is important is that you recognize it, and deal with it in a positive manner, so that it does not negatively affect your ability to perform your job.

Chapter 8: Confidence

According to the Wikipedia Encyclopedia; “confidence is generally described as a state of being certain either that a hypothesis or prediction is correct or that a chosen course of action is the best or most effective”.

It really does not matter what vocation you choose to enter, possessing the belief that you will accomplish your goal is often the difference between success and failure. When a Navy SEAL candidate first steps foot on base for the commencement of BUD/S, assuming they have fully prepared themselves for all the rigors they are about to face, they should feel incredibly good about their chances of becoming a Navy SEAL.

Confidence breeds confidence, as does self-doubt and pity. The better you prepare yourself, the better you will feel about yourself, and the better your chances of succeeding will be. Navy SEALs by their very nature possess huge amounts of self confidence due of their training and other real life experiences. Below are some techniques that you can use to help build your self confidence.

Be Prepared for your Next Challenge: Larry Bird, the Hall of Fame basketball player once said; “I used to shoot 700 practice jump shots a day. That was, until I heard my arch rival Magic Johnson was doing the same, so I started shooting 1,000 shots a day”.

The best of the best did not become who they are because they did not work at it. In fact, in almost every case, they outworked their opponents in order to achieve their success. One famous person once said, “You know, it seems like the harder I work, the luckier I get”.

Do Not Dwell on your Failures: Thomas Edison who invented the electric light bulb, literally tested thousands of filaments before he found the one that function like he wanted it to. If he had stopped after his first thousand attempts and failures, we still might be reading by candle light.

Obviously, in BUD/S you do not get to fail a thousand times at anything. But, if something does not go as well as you would have liked, just forget about it, and believe that the next time, you will do better.

Bounce Back from your Mistakes: If you make a mistake, admit it, learn from it, and do not let it happen again. Whatever you do, please do not let them crush you and ruin your confidence.

Relish your Successes: If you had a good day on a run, in the pool, or on the obstacle course, take pride in what you accomplished and feel good about yourself. Also, remember your past success stories and how good you felt afterwards, and attempt to duplicate them over and over.

Always Maintain a Positive Attitude: No matter what happens, do not get down on yourself. If you know that you are as well prepared as possible and still have a bad day, forget it, and start thinking about what you can do to make the next day better.

Possessing and maintaining your self confidence can take you a long way during BUD/S. Remember that you’ll receive zero encouragement from the instructor staff, their mission is to make you doubt yourself and they are quite skilled at this. You’re going to have to depend on yourself and your classmates for motivation and encouragement. So, be a good teammate right from the start and benefit from the support of those enduring the same trials and tribulations that you are!

Chapter 9: Goal Setting Techniques

Previously we discussed the significance of setting goals in order to achieve what you want to accomplish. In this chapter, we are going to review a few goal setting techniques, as well as the importance of setting realistic and achievable goals.

If you are a high school dropout working at a local fast food restaurant and you cannot run a mile in under ten minutes, your chances of become a Navy SEAL are virtually nil. In this instance, setting a long-term goal to become a SEAL is not realistic or achievable. That being said, if you are willing to get your GED, start attending a local community college, and to begin an extremely intense physical training program, anything is possible!

Somebody once said, “My goal is to reach for the stars, and I figured if I only got half way, that would not be so bad”. For this individual, just getting into the Navy would be a realistic and achievable goal.

When you are attempting to set goals for yourself, you want to look at the big picture first. Next, you need to understand each step along the way that you have to get through, before you reach your to your final destination.. Then, you should break them down each stage into smaller and smaller targets that can be completed individually.

By following this method, you will not be overwhelmed, and you will be able to achieve small successes along the way that will ultimately result with you obtaining the big prize, once all of the minor objectives have been fulfilled.

Now that you understand that, you have to be wondering how to begin the process? Well it is simple, you need a plan, and you need to write it down. If your goal is to become a Navy SEAL, then you already know that the PST is very important, as are the academic classes that the recruits must pass.

So, the first step would be to write down what you need to do, start testing yourself using the PST as the barometer, and then begin training in any of the areas where you need to show improvement. Below is a method that many experts who teach goal setting use, and it is called the “SMART Goals” method.

S - Specific

M - Measurable

A - Attainable

R - Relevant

T - Time-Bound

For our purposes, the “SMART Goal” method would be applied in the following manner.

S – Specific: To become a Navy SEAL.

M – Measurable: The PST requirements.

A – Attainable: In the example we used above, the high school dropouts goal was not attainable. This is a personal question that you will have to answer yourself.

R – Relevant: Are you training and studying in the correct fashion to accomplish your goal?

T - Time-Bound: How long do you plan on devoting yourself to this exercise, before it becomes pointless.

The guidelines below will help you to develop highly effective goals so that you will be able to reach the pinnacle of the mountain, to become a Navy SEAL.

Write Down your Goals – This will allow you to logically plan out your future, as well as provide a reference point for you to review and determine exactly where you are, as well as how much left you have to do.

Be Precise – State precisely what you want to achieve, how you are going to do it, and how long it will take you.

Each Goal Should be a Positive Statement – You do not want your goals to read like “Don’t say something stupid”. But, “Make sure that I listen before I speak”.

Establish Priorities – Rank your goals in the order of importance and the timeline when each one needs to completed.

Keep your Goals Manageable – In other words, one of you mid-range goals could be to pass the PST with flying colors. But, you would set five short-term goals to improve your swimming, running, push-ups, pull-ups, and sit-ups. Then, when you review your goals, you can examine your results, and determine which areas you need to improve in.

Set Performance Goals and NOT Outcome Goals – This means that one of your goals should not to have the highest score on the PST. After all, you have no idea who you are competing against and how good they are. However, you do know what the optimum levels are in each area that you will be tested on, and those are what you should establish as your goals.

Set Realistic Goals – We have already discussed an example of an unrealistic goal. Please remember that whatever goal you set for yourself, you need to have a reasonable chance of achieving it, or the entire exercise is senseless. In addition, you must be willing to do whatever is necessary to accomplish your goals.

If you were to apply the goal setting methods discussed above, and do all of the training and studying required to accomplish each one of your goals, you would have more than a realistic chance of actually become a Navy SEAL.

That is of course, if you are at least somewhere in the ballpark of being qualified for this type of profession. Writing down your goals and regularly reviewing what you want to accomplish, is an excellent way of motivating yourself to continually do whatever is necessary to get to where you want to be.

Chapter 10: Conquer the BUD/S Physical Standards Test!

We have already briefly discussed the Physical Standards Test (PST), which consist of tests that attempt to measure how well you perform at the following; a 500 yard swim, a 1.5 mile run, push-ups, pull-ups and sit-ups. In this section, we are going to attempt to cover the steps that you can take in order to fully prepare your body to pass these tremendously arduous assessments.

Practicing the PST

Before you start preparing for the PST, you really should take at the very least, one practice test on your own. This will let you know where your strengths and weakness lie, and what you need to work on the most.

If you are truly serious about becoming a Navy SEAL, it is never too early to start training for this test, and more importantly, the actual SEAL training program.

Once you begin your training routine, you should then repeat the PST at least once a week, so that you can see how much you have improved, in addition to determining what else you still need to work on. By doing this, you will be able to establish if your preparation was effective as you initially thought it would be, and hopefully boost your confidence, as you see yourself getting better and better.

Basic Nutrition

If you feel like it is possible to physically perform at your very best eating nothing but Big Macs and fries, you certainly have a great deal to learn! If you really want to become a Navy SEAL, you have to put your heart and soul into it, and do everything possible to accomplish your goal. One of the most important and easiest things that you can do is to adjust your diet. Below you will find a few dieting tips that the world’s best tri-athletes utilize, to optimize their performance levels.

World class athletes, (and that is exactly what you need to start thinking of yourself as, if you hope to become a Navy SEAL) know that the “cleaner” they eat, the better they are going to perform. I doubt if you’d knowingly put contaminated gasoline in your car’s fuel tank, so consider why you may be eating foods that are known to be poor in nutritional value? What good does this do relative to your goal of becoming a SEAL?

If you are training properly for BUD/S, your body will be in a continuous cycle of muscular damage-repair-hypertrophy, which is how muscles become stronger. It is critical that you feed it the proper nutritional “construction materials” to be used in the repair and hypertrophy phases of this cycle! If you don’t do this, you will likely become weaker over time and your chances of getting through BUD/S will diminish as a result. You should consume foods that allow you to train at your maximum, recover quickly, and allow you to perform at your peak, when you absolutely have to.

Your diet should consist of two separate phases. The first is the one you will utilize the vast majority of the time, when you are training. The second is the one you will only start right before you are scheduled to take the PST. If you are overweight presently, before you start using the following recommendations, you MUST get down to your proper weight. Fat guys don’t do well at BUD/S!

Triathletes try and consume two to three grams of carbohydrates each day, for every pound they weigh. Some medical studies have concluded that a balanced diet of proteins and carbohydrates, will enable your muscles to recover faster from intense training. It is essential that you balance your caloric expenditure to your caloric intake, or you will gain weight.

You also need to include a notable amount of fruits, vegetables, and water in your diet. You should plan to eat approximately two to three hours before each workout, in order to receive the greatest benefit from the meal.

Approximately two to three days before you are scheduled to take the PST, you want to slightly increase your carbohydrate intake. You do not want to overdo it, and go on an all carbohydrate diet. By following this suggestion, your muscles will be able to store up a little more energy that they will need for the PST.

Training for the PST

Virtually everybody that flunks out of the Navy SEAL training program does so because one of two reasons, either they were not mentally or physically tough enough. It is virtually impossible for us to suggest things that you can do which will improve your mental toughness, other than to talk with those who have already experienced BUD/S and other aspects of SEAL training. There are some good books on this topic that can help you develop the right mindset regarding enduring the training associated with becoming a SEAL

One of the biggest misconceptions regarding both the PST and SEAL training program is that arm strength is not that important. If you used to think that way, or you still do, you could NOT be more wrong! When you get to BUD/S, they are purposely going to try and get you to quit, by the way of exhaustion induced by push-ups and other activities that require arm strength. The number one reason BUD/S students quit early on is that their arms just cannot handle the constant demands of push-ups, push-ups and more push-ups! By day 4 or 5 of Phase I, their arms are so sore and weakened they cannot do 10 good push-ups and this makes them very visible to the instructors, who pounce upon these guys and provide “extra instruction” that in most cases leads to the students ringing the bell and quitting BUD/S.

I cannot stress it enough - you have to work on your arm strength from the very first day you start training, right up to about a week before you are schedule to take the PST. When that time arrives, you should stop all of your training, in order to let your muscles rest up and heal themselves.

When it comes to swimming, you should select the type of the acceptable strokes that you are best at, and concentrate your training on it. The allowable strokes are the sidestroke, breast stroke, or the combat swimmer stroke. Swimming needs to be part of your daily training program, and you need to be constantly trying to improve, both your time and distance.

Note: Swimming presents the danger of drowning and as such, you should NEVER swim alone. If you do not live close to a SEAL mentor or group of prospective BUD/S students who are training together, join the local YMCA or swim club. The bottom line is that any and all water work must be done where a qualified lifeguard is present. Be smart – train hard, but do not die while doing so!

The final part of your daily training program is running, which will vary depending on your physical condition. Don’t neglect this portion of your training – slow runners don’t make it through BUD/S and to be honest, those who can only run the minimum standards usually don’t make it through the first week of training. Start running!

Please remember that in reality, the PST is a joke, when compared to the Navy SEALs actual training program. If all you can do is pass the minimum requirements, you have NO chance at all of ever becoming a Navy SEAL.

Chapter 11: Navy SEAL Upper-Body Strength Training

Throughout this book, you’ve read about the need for exceptional upper body strength relative to making it through BUD/S. It is a fact that men possessing this level of strength have a much easier time completing many of the evolutions that require climbing ropes, doing pull-ups, push-ups, log PT, paddling during rock portage drills, etc. Many SEALS believe that the number one factor that causes men to fail at BUD/S is the lack of upper body strength or the ability to maintain it day after day when your body is bruised and banged-up from hard training. In other words, running fast and swimming like a dolphin cannot replace the fact that your upper body must be strong and durable. The good news is that getting this type of strength is readily achieved via a well-planned workout program. As a way of helping you train effectively as you strive to develop a high-level of upper body strength, we are going to introduce you to a technique known as “pyramid training”.

Pyramid Technique

The Pyramid Technique has been used for many years by athletes, law enforcement and military personnel and is a very popular method of safely overloading one's muscles to the point of fatigue, which in turn causes the muscles to adapt and become stronger. The guiding principle of all pyramid workouts is that a training session (after a proper warm-up) will;

- Start off with a low number of reps of an exercise

- Increase the number of reps with each subsequent set performed

- Reach the target - a set of max reps to be performed (The top of the Pyramid)

- Decrease number of reps with each subsequent set performed

- Continue sets until you are back at the same number of reps you started with

The advantage of using the Pyramid Technique is that it gives you a safe and methodical way to push specific muscle groups to true fatigue. This technique works very well with bodyweight exercises such as push-ups, pull-up and sit-ups, which are exercises that BUD/S students will be required to execute by the thousands during their training.

Initially, you should consider doing pyramids of just one exercise per training day, such as pull-ups. Once you gain strength you can advance to doing pyramid sessions that include two or more exercises, which will greatly increase the degree of difficulty and if done right, your level of upper body strength!

As you work your way up the pyramid, you will multiple the level you are on by the number of reps you have to do for that exercise. At each level you will perform all three of the exercises – push-ups, pull-ups and sit-ups.

Technique Tips

Pull-ups – The only acceptable pull-ups are perfect dead-hang reps that are performed throughout the full range of motion, without swinging your body or “kipping” to make the exercise easier. It is much better to stay steady and controlled throughout the movement. This will give you a better workout. Also, when you grab the bar keep your thumbs next to your fingers. Many people grip around the bar with their hand. It is much less likely that you will get injured if you keep your thumbs next to your fingers.

Push-ups – Make sure that you are keeping your back straight and place your hands at about shoulder width level with your shoulders. Don’t allow your body to sag at the waist while doing reps. Properly done, this exercise also develops also develops the muscles associated with core strength, another essential element of strength required during BUD/S.

Sit-ups – To perform these properly cross your hands over your chest. Put your knees at about a 45 degree angle. When you sit up your elbows will touch your thighs. When you come down make sure to come down all the way until your shoulder blades touch the ground.

Dips – This is a great exercise that can be added to your pyramid training. I recommend that you wait until you have become strong enough to do at least 15 perfect dead-hang pull-ups at the top of the pyramid. Adding dips at this point will really challenge the shoulder, pectoral and triceps muscles and can build greater strength than if you were doing only push-ups and pull-ups.

You can find extensive training advice and materials on the official Navy SEAL website located at: http://www.sealswcc.com/

This site is maintained by members of the SEAL community and it contains the latest information related to the SEAL training pipeline.

Another good website related to SEAL training is located at: http://navysealstraining.com/

Conclusion

Hopefully, this book has helped you understand more about BUD/S and the entire training pipeline associated with becoming a Navy SEAL. It is very important that you remember that while achieving your goal of becoming a SEAL will be quite challenging, it is attainable and thousands of motivated young men have already achieved it. Prepare intelligently, believe in yourself and above all, put out 100% effort in all that you do prior to and during BUD/S.

Good Luck!

Resources

U.S. Navy Websites

1. Navy SEALs - http://www.sealswcc.com/seal-default.aspx

2. The US Navy - http://www.navy.mil/

3. America’s Navy - http://www.navy.com/

Official Special Operations Websites

1. US Navy Special Operations - http://www.socom.mil/default.aspx

2. US Army Rangers - http://www.army.mil/ranger/

3. United States Army Special Operations Command - http://www.soc.mil/

4. US Army Special Forces - http://www.goarmy.com/special-forces.html

5. US Marine Corps Special Forces - http://www.marsoc.marines.mil/

YouTube Videos

1. YouTube Video -US Navy Seal Training - start to end. Can you do it? - http://www.youtube.com/watch?v=lyb2dMBHDsU

2. YouTube Video -Welcome to U.S. Navy Boot Camp - http://www.youtube.com/watch?v=tvKAhmgkoj4

3. Website -Navy SEAL PST Clinic - http://www.stewsmith.com/linkpages/NavySEALPSTclinic.htm

4. YouTube Video -US Navy SEAL BUD/S Basic Orientation - http://www.youtube.com/watch?v=zKNN4uGvHW8

5. YouTube Video -Navy SEAL BUD/S Training Hell Week - http://www.youtube.com/watch?v=yXPvgbqFcb4

6. YouTube Video -US Navy SEALS BUD/S 1st Phase - http://www.youtube.com/watch?v=CpsIRHZ5oCw

7. YouTube Video -US Navy SEALS BUD/S 2nd Phase - http://www.youtube.com/watch?v=OEC7fWBZHBk

8. YouTube Video -US Navy SEALS BUD/S 3rd Phase - http://www.youtube.com/watch?v=yZCXyeJ1b88

9. YouTube Video -NAVY SEAL & SWCC SCOUT Team - http://www.youtube.com/user/NavySEALandSWCC

10. YouTube Video -Silent Rage Navy SEAL Training - http://www.youtube.com/watch?v=UR1k5DsDhtI

Special Operations Related Websites

Navy SEALS Training - http://navysealstraining.com/

Wikipedia Encyclopedia - United States Navy SEALs - http://en.wikipedia.org/wiki/United_States_Navy_SEALs

How Stuff Works – US Navy SEALs - http://science.howstuffworks.com/navy-seal3.htm

The US Navy SEAL Workout - http://www.teenbodybuilding.com/brent2.htm

US Navy SEAL Training - http://www.military.com/special-operations/training-to-be-a-navy-seal.html

Veteran Navy SEAL Describes his Training - http://www.vanityfair.com/politics/features/2011/05/navy-seal-team-six-excerpt-201105

Navy Advancement College Guide - http://www.navyadvancement.com/development/navy-programs/navy-seals.php

The Start of Hell Week - http://www.thedailybeast.com/articles/2011/05/08/navy-seal-training-the-start-of-hell-week-by-marcus-luttrell.html

Navy SEAL PDF Fitness Guide - http://www.usuhs.mil/mem/hpl/NavySEALFitnessGuide.pdf

Navy SEAL Downloadable Documentary - http://documentarystorm.com/navy-seals-training/

An Inside Look at the Navy SEALs - http://online.wsj.com/article/SB10001424052748703992704576307021339210488.html

Table of Contents

Table of Contents

Preface

Chapter 1 - History of the Navy SEALs

Chapter 2: Basic Qualifications - Getting Started

Chapter 3: SEAL Training Pipeline

Chapter 4: The SEAL Lifestyle – Do You Have What It Takes?

Chapter 5: Mental Toughness

Chapter 6: BUD/S Mental Toughness Training

Chapter 7: Fear

Chapter 8: Confidence

Chapter 9: Goal Setting Techniques

Chapter 10: Conquer the BUD/S Physical Standards Test!

Chapter 11: Navy SEAL Upper-Body Strength Training

Conclusion

Resources

Table of Contents

Table of Contents

Preface

Chapter 1 - History of the Navy SEALs

Chapter 2: Basic Qualifications - Getting Started

Chapter 3: SEAL Training Pipeline

Chapter 4: The SEAL Lifestyle – Do You Have What It Takes?

Chapter 5: Mental Toughness

Chapter 6: BUD/S Mental Toughness Training

Chapter 7: Fear

Chapter 8: Confidence

Chapter 9: Goal Setting Techniques

Chapter 10: Conquer the BUD/S Physical Standards Test!

Chapter 11: Navy SEAL Upper-Body Strength Training

Conclusion

Resources