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 official 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.

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.

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.

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.

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.