Lower Body Strength Training
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.
Exercises in the Lower Body Block
The NSW guide prescribes lower body exercises including squats (or leg press), lunges, deadlifts, leg curls, back hyperextensions, and heel raises. These movements develop the major muscle groups of the legs and posterior chain. The selection emphasizes functional, compound movements that translate to running, rucking, and the dynamic movements of BUD/S evolutions.
Lower Body and Running Performance
Strong legs are the foundation of running performance. The quadriceps, hamstrings, and calves absorb impact and generate propulsion with every stride. Deadlifts and squats build the posterior chain strength that maintains running form when fatigued, exactly the scenario candidates face during long BUD/S runs on soft sand. Lower body strength work doesn't replace running but provides the structural support that makes running sustainable at high volume.
Scheduling and Recovery
Lower body strength sessions appear alongside Push-Sit-Pull calisthenics blocks in the weekly schedule. This pairing works because the calisthenics focus on upper body and core while the strength block handles the legs. Candidates should be mindful that lower body strength work affects running recovery: heavy squats the day before an interval run session will compromise speed. The NSW program accounts for this in its weekly structure.
Don't skip leg day because you're sore from running. The strength work protects your joints and prevents the overuse injuries that knock candidates out of the pipeline.
Related Terms
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.
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 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.
Third Phase is the final seven-week block of BUD/S, and it is the land warfare phase. MILPERSMAN 1306-1016 lists what candidates train in there: hydrographic reconnaissance, combat swimmer or diver work, land navigation, demolition, and weapons skills.
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