BUD/S Training Glossary

BUD/S (Basic Underwater Demolition/SEAL) preparation refers to the structured physical training undertaken before entering the Navy SEAL selection pipeline. The Naval Special Warfare Preparatory Training Guide outlines a 26-week progressive program designed to build the endurance, strength, and mental resilience required to attempt BUD/S.

Progressive overload is the training principle of gradually increasing the demands placed on the body over time. In the NSW preparation program, progressive overload is applied systematically — cardio distances grow week over week, calisthenics rep targets scale with PST performance, and strength training loads increase as the candidate adapts.

Naval Special Warfare (NSW) is the United States Navy component responsible for SEAL teams and Special Warfare Combatant-craft Crewmen (SWCC). NSW publishes the Preparatory Training Guide that forms the basis of BUD/S preparation programs, establishing the standards and training methodologies candidates should follow before entering the selection pipeline.

The Physical Screening Test (PST) is the standardized fitness assessment used by Naval Special Warfare to evaluate candidates for SEAL training. It measures performance across five events: 500-yard swim, push-ups, sit-ups, pull-ups, and a 1.5-mile run, each with minimum and competitive score thresholds.

The 500-yard swim is the first event of the Physical Screening Test (PST) and measures a candidate's aquatic endurance. Performed using either the combat sidestroke (CSS) or breaststroke, it tests the sustained swimming capacity required for BUD/S water-based evolutions.

The 1.5-mile run is the final event of the Physical Screening Test (PST) and measures a candidate's running speed and cardiovascular endurance. Performed after the swim and calisthenics events, it tests the ability to produce a fast run effort on fatigued legs — a skill directly relevant to BUD/S demands.

PST standards define two thresholds for each of the five Physical Screening Test events: a minimum score that qualifies a candidate to enter the Naval Special Warfare pipeline, and a competitive score that reflects the level successful candidates actually arrive with. The gap between the two is the target of the 26-week preparation program.

Long Slow Distance (LSD) training is a cardio methodology that emphasizes sustained, moderate-intensity effort over extended durations. In BUD/S preparation, LSD sessions build the aerobic base required for long swims, runs, and the prolonged physical output demanded throughout SEAL selection.

Continuous High Intensity (CHI) training is a cardio method that sustains a near-maximal effort for a set duration, typically 15-20 minutes. In the NSW preparation program, CHI sessions bridge the gap between LSD endurance work and short-burst interval training by developing the ability to maintain a fast pace without rest breaks.

Interval training is a cardio method that alternates between high-intensity work periods and active recovery periods. In the NSW preparation program, interval sessions target running and swimming speed by training the body to sustain faster paces through repeated timed efforts.

The combat sidestroke (CSS) is a hybrid swimming technique developed for military applications that combines elements of sidestroke, freestyle, and breaststroke. It is the preferred stroke for the PST 500-yard swim and the primary swimming technique used throughout BUD/S training and NSW operations.

The Long Slow Distance run is the Monday cardio session in the 26-week NSW preparation program. It is a continuous run at a low to moderate intensity, and it is the session that carries the largest distance progression in the whole plan, growing from 3 miles in week 1 to 9.25 miles in week 26.

The Interval run is the Wednesday cardio session in the 26-week NSW preparation program. It consists of repeated quarter-mile efforts at a pace slightly faster than your current 1.5-mile run pace, separated by recovery periods, and the number of repeats grows from 4 in week 1 to 10 by week 13.

The Continuous High Intensity run is the Friday cardio session in the 26-week NSW preparation program. It is a sustained run at roughly 90 to 95 percent of the fastest pace you could hold for the prescribed time, with no rest inside the effort, and it grows from a single 15-minute block in week 1 to two 20-minute blocks in week 26.

The Long Slow Distance swim is the Thursday cardio session in the 26-week NSW preparation program. It is a continuous swim at a low to moderate intensity, and its distance grows by 100 yards every week, from 1,000 yards in week 1 to 3,500 yards in week 26.

The Interval swim is the Saturday cardio session in the 26-week NSW preparation program. It consists of repeated 100-yard efforts at a pace slightly faster than your current 500-yard swim pace, separated by recovery periods, and the repeat count grows from 4 in week 1 to 10 by week 13.

The Continuous High Intensity swim is the Tuesday cardio session in the 26-week NSW preparation program. It is a sustained swim at roughly 90 to 95 percent of the fastest pace you could hold for the prescribed time, with no rest inside the block, and it grows from one 15-minute block in week 1 to two 20-minute blocks in week 26.

The run interval pace chart is Table 1 of the NSW Physical Training Guide. It converts your most recent 1.5-mile run time into a target quarter-mile repeat time and a recovery window for the Wednesday interval run, so every candidate trains at an intensity calibrated to their current fitness.

The swim interval pace chart is the swim half of Table 1 in the NSW Physical Training Guide. It converts your most recent 500-yard swim time into a target 100-yard repeat time and a recovery window for the Saturday interval swim, so the intensity of every interval session tracks your tested fitness.

Push-ups are a foundational upper-body calisthenics exercise and one of the five scored events in the Physical Screening Test (PST). In BUD/S preparation, push-up training follows a progressive volume approach where daily targets scale based on the candidate's most recent PST max.

Sit-ups are a core calisthenics exercise and one of the five scored events in the Physical Screening Test (PST). In the NSW preparation program, sit-up training follows the same progressive volume model as push-ups — daily targets scale based on the candidate's most recent PST max to maintain consistent overload.

Pull-ups are an upper-body calisthenics exercise and one of the five scored events in the Physical Screening Test (PST). Unlike push-ups and sit-ups which are timed, PST pull-ups are performed as a single max-effort set with no time limit, testing absolute upper-body pulling strength and endurance.

Core exercises in the NSW preparation program target the trunk stabilizers — abdominals, obliques, lower back, and hip muscles — through a progressive rotation of planks, bridges, bird dogs, supermans, and side planks. These exercises build the trunk stability that supports every movement in BUD/S, from running to swimming to log PT.

The under-40 push-up bracket is the entry level of the NSW calisthenics progression, for candidates whose current max set is fewer than 40 push-ups. The guide prescribes 5-6 sets of 10-15 reps, for 50-90 total reps per session, performed 4-5 times per week.

The 40-to-60 push-up bracket covers candidates whose max set falls between 40 and 60 reps. It straddles the PST minimum of 50, which makes it the bracket where a candidate first becomes eligible to qualify. The prescription is 4-5 sets of 15-20 reps, for 60-100 total reps per session.

The 60-to-80 push-up bracket is the middle tier of the NSW progression, for candidates who max between 60 and 80 reps. This is comfortably above the 50-rep PST minimum but still short of the competitive range. The guide prescribes 4-5 sets of 20-25 reps, for 80-125 total reps per session.

The 80-to-100 push-up bracket is where a candidate's max set enters the competitive PST range. Competitive push-up scores start at 75+ reps in two minutes, so this bracket marks the transition from qualifying to standing out. The NSW guide prescribes 3-4 sets of 30-40 reps, for 90-160 total reps per session.

The over-100 push-up bracket is the highest tier in the NSW progression, for candidates whose max set exceeds 100 reps. This is beyond the competitive PST range. The guide prescribes 3-4 sets of 40-50 reps, for 120-200 total reps per session, which is the maximum calisthenics volume the program assigns.

The under-40 sit-up bracket is the starting tier of the NSW calisthenics progression for candidates whose max set is fewer than 40 sit-ups. The guide uses the same progression table for sit-ups and push-ups, so the prescription is 5-6 sets of 10-15 reps, for 50-90 total reps per session.

The 40-to-60 sit-up bracket covers candidates whose max set lands between 40 and 60 reps, a range that contains the PST minimum of 50. The NSW guide prescribes 4-5 sets of 15-20 reps, for 60-100 total reps per session, the same numbers used for push-ups at this level.

The 60-to-80 sit-up bracket is the middle tier of the NSW progression, for candidates whose max set is between 60 and 80 reps. It sits above the 50-rep PST minimum and below the 75+ competitive line. The prescription is 4-5 sets of 20-25 reps, for 80-125 total reps per session.

The 80-to-100 sit-up bracket is where a candidate's max set reaches the competitive PST range, since competitive sit-up scores start at 75+ reps in two minutes. The NSW guide prescribes 3-4 sets of 30-40 reps, for 90-160 total reps per session, matching the push-up progression at the same level.

The over-100 sit-up bracket is the final tier of the NSW progression, for candidates whose max set exceeds 100 reps, beyond the competitive PST range. The guide prescribes 3-4 sets of 40-50 reps, for 120-200 total reps per session, the largest sit-up volume the program assigns.

The under-6 pull-up bracket is the entry tier of the NSW pull-up progression, for candidates whose max set is fewer than 6 strict pull-ups. The guide prescribes 5-6 sets of 2-3 reps, for 10-18 total reps per session, which builds pulling strength through frequent, low-rep practice.

The 6-to-9 pull-up bracket covers candidates whose max set is between 6 and 9 strict reps, just under the PST minimum of 10. The NSW guide prescribes 4-5 sets of 4-5 reps, for 16-25 total reps per session, to close the gap to a qualifying score.

The 10-to-12 pull-up bracket is the tier where a candidate's max set meets the PST minimum of 10 and begins to move past it. The NSW guide prescribes 4-5 sets of 5-6 reps, for 20-30 total reps per session. Competitive scores of 15+ are still ahead.

The 13-to-15 pull-up bracket covers candidates whose max set sits between 13 and 15 strict reps, above the PST minimum of 10 and at the edge of the competitive range that begins around 15. The NSW guide prescribes 3-4 sets of 8-10 reps, for 24-40 total reps per session.

The over-15 pull-up bracket is the top tier of the NSW pull-up progression, for candidates whose strict max set exceeds 15 reps. That places the candidate inside the competitive PST range of 15+. The guide prescribes 3-4 sets of 10-12 reps, for 30-48 total reps per session.

The bridge is a floor exercise that trains the glutes, hamstrings, and lower back by lifting the hips off the ground while lying on your back. The NSW guide programs it as an alternating single-leg movement, so each rep also tests pelvic stability on one side.

The plank is an isometric hold on the forearms and toes that trains the abdominals, lower back, and shoulders to keep the body rigid. It is the simplest core exercise in the NSW guide and the one with the longest holds, reaching 60 seconds per set by the end of the program.

The side plank is an isometric hold on one forearm and the edge of the feet that trains the obliques and the muscles along the side of the hip. The NSW guide prescribes it per side, so every set is performed twice, once on the left and once on the right.

The bird dog is a quadruped core exercise in which you extend one arm and the opposite leg while keeping the torso still. The NSW guide names it, with the bridge and plank, as one of the core exercises to add to regular push-ups and sit-ups, and it programs the movement as alternating reps.

The superman is a prone extension exercise in which you lie face down and lift both arms and both legs off the floor at the same time. It trains the spinal erectors, glutes, and rear shoulders, and it is the only core exercise in the NSW progression that is programmed in low reps rather than long holds or high counts.

Wipers are a rotational core exercise performed on your back with the legs raised to vertical and swung side to side through a 180 degree arc, like a windshield wiper. They train the obliques and hip flexors and are the only rotational movement in the NSW core progression.

Upper body strength training in the NSW preparation program targets the major pulling and pushing muscle groups through compound barbell and dumbbell exercises. These sessions complement the calisthenics work (push-ups, pull-ups) by building the raw strength that supports higher-rep endurance performance.

Lower body strength training in the NSW preparation program builds the leg and posterior chain strength needed for running, swimming kicks, load carriage, and the high-volume physical demands of BUD/S. These sessions target the quadriceps, hamstrings, glutes, and calves through compound movements.

The lat pulldown is a cable machine exercise in which you pull a bar down to the upper chest from an overhead position. It is the first exercise in the NSW guide's upper body list and the closest weighted match to the pull-up, which the PST scores as a maximum-rep event.

The shoulder press, also called the military press, is an overhead pressing exercise performed with a barbell, dumbbells, or a machine. It builds the deltoids and triceps and sits in the NSW guide's upper body exercise list as the main overhead pushing movement.

The biceps curl is an isolation exercise that bends the elbow against resistance to build the biceps and forearm flexors. It is listed in the NSW guide's upper body exercises and supports the elbow flexion used in pull-ups, rope climbs, and every carry in BUD/S.

The bench press is a horizontal pushing exercise performed lying on a bench, pressing a barbell or dumbbells from the chest to arm's length. The NSW guide lists it with the incline press as an alternative, and it is the main chest and triceps builder in the upper body list.

The seated row pull is a horizontal pulling exercise, usually done on a cable machine, in which you pull a handle toward the torso while seated with the legs braced. It trains the mid-back, lats, rear shoulders, and biceps and is the horizontal pull in the NSW guide's upper body list.

The deltoid lateral raise is an isolation exercise in which you lift dumbbells out to the sides until the arms are parallel to the ground. The NSW guide lists it in the upper body exercises and adds a specific instruction: raise the arms parallel to the ground but no higher.

The upright row is a vertical pulling exercise in which you pull a barbell or dumbbells up the front of the body toward the chin, leading with the elbows. It trains the upper trapezius, deltoids, and biceps and appears in the NSW guide's upper body exercise list.

The triceps extension straightens the elbow against resistance, using a cable, dumbbell, or barbell, to build the triceps. The NSW guide lists it with dips as an alternative, and both finish the upper body list as the elbow extension work that supports every pressing movement and every push-up.

The lunge is a single-leg exercise in which you step forward, lower until both knees are bent to about 90 degrees, and push back to standing. It builds the quadriceps, glutes, and hamstrings one leg at a time and opens the NSW guide's lower body exercise list.

The leg curl is a machine exercise that bends the knee against resistance to isolate the hamstrings. It is listed in the NSW guide's lower body exercises and balances the quadriceps-dominant work of the leg press, squat, and lunge.

The back hyperextension is performed on a 45 degree or horizontal bench, hinging at the hips to lower the torso and then raising it back to a straight line with the legs. It builds the spinal erectors, glutes, and hamstrings and is listed in the NSW guide's lower body exercises.

The dead lift is a barbell exercise in which you lift the bar from the floor to a standing position by extending the hips and knees together. It trains the entire posterior chain, the grip, and the trunk, and it is the heaviest lift in the NSW guide's lower body list.

The leg press is a machine exercise in which you push a loaded sled away from the body with both legs, and the squat is its free-weight equivalent, lowering the body under a bar and standing back up. The NSW guide lists them as alternatives, and either one is the main quadriceps and glute builder in the lower body list.

The heel raise, also called a calf raise, lifts the body onto the balls of the feet against resistance to train the calf muscles and the Achilles tendon. It closes the NSW guide's lower body exercise list and is the only exercise in the program that isolates the lower leg.