Core Exercises
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.
Core Exercise Progression
The NSW program divides the 26 weeks into phases with increasing core exercise complexity. Early weeks focus on foundational holds like planks and bridges. Mid-program phases introduce dynamic variations — plank with arm lifts, side plank with leg raises, alternating supermans. Later phases combine movements and extend hold times, building the deep stability that prevents injury under the high-volume demands of BUD/S.
Core Exercises in the Program
The core exercise block includes bridges (with alternating leg raises), planks (with arm and leg lift variations), side planks (with leg lifts and extended arm holds), bird dogs, supermans, and wipers (leg swings). These exercises appear paired with upper body or lower body strength sessions multiple times per week. The variety prevents adaptation and ensures the core is trained through multiple planes of movement.
Why Core Strength Matters for BUD/S
Core stability is the link between upper and lower body performance. A weak core means energy leaks during running (inefficient stride), swimming (poor body position), and calisthenics (compensation patterns that lead to injury). BUD/S amplifies every weakness — candidates with poor core stability break down under the sustained physical output that selection demands.
Hold quality over duration. A 30-second plank with perfect form builds more stability than a 2-minute plank with a sagging back.
Related Terms
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.
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.
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.
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