Upper Body Strength Training
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.
Exercises in the Upper Body Block
The NSW guide prescribes a rotation of upper body exercises including bench press, incline press, seated row, lat pull-downs, shoulder (military) press, biceps curls, triceps extensions, deltoid lateral raises, upright rows, and dips. These exercises target the chest, back, shoulders, and arms — the same muscle groups used in push-ups, pull-ups, and the physical demands of BUD/S.
How Upper Body Fits the Weekly Schedule
Upper body strength sessions typically appear 2-3 times per week in the training plan, paired with core work. They alternate with lower body sessions to allow adequate recovery. The strength work is scheduled alongside — not instead of — calisthenics and cardio, so candidates must manage total training volume carefully to avoid overtraining.
Strength for Endurance
The goal of upper body strength training in BUD/S preparation is not maximum one-rep strength but rather the kind of muscular capacity that supports high-rep calisthenics and sustained physical output. A stronger bench press translates to easier push-ups. Stronger lats from rowing translate to more pull-ups. The strength training is a means to an end — better performance on the movements that BUD/S actually tests and demands.
Don't chase heavy maxes. The strength work exists to support your calisthenics and cardio performance — train for reps in the 8-12 range.
Related Terms
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.
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.
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