Sit-Ups
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.
PST Sit-Up Standards
Candidates perform as many sit-ups as possible in 2 minutes. The minimum qualifying score is 50 repetitions, with competitive scores reaching 80-100. Proper form requires the fingers interlocked behind the head, knees bent at approximately 90 degrees, and feet held by a partner. Each rep requires the shoulder blades to touch the ground on the way down and the elbows to touch or pass the knees at the top.
Sit-Ups in the Training Program
Sit-ups are trained alongside push-ups and pull-ups in the Push-Sit-Pull calisthenics block that appears multiple times per week. The rep targets are derived from the candidate's PST sit-up score using the same tiered progression brackets. A candidate scoring 60 sit-ups trains at a different volume than one scoring 90, ensuring the stimulus matches the individual's capacity.
Core Endurance Beyond Sit-Ups
While sit-ups are the tested movement, the NSW program supplements them with additional core work including planks, bridges, bird dogs, and supermans. These exercises build the trunk stability that supports every other activity in BUD/S — from log PT to ocean swims. The sit-up is the measurable proxy for overall core endurance, but the broader core program is what builds real functional capacity.
Pace your sit-ups during the PST. Going all-out in the first 30 seconds and then struggling through the remaining 90 seconds costs reps. Find a sustainable rhythm.
Related Terms
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.
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.
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.
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.
Ready to start training?
ZeroPhase turns the 26-week NSW training guide into a daily digital program with PST tracking and automatic plan adjustments.
Start Your Training