Navy Seal requirements

November 1, 2006 | Featured in the November 2006 Issue

Must See Conditioning Videos

By Chad Zimmerman

Below is a quick rundown of the minimum physical requirements. If you can meet them, try going for the goal numbers set by Lieutenant Commander Anthony Almon and Master Chief Victor Lacoste. Hitting their numbers will tell you if you really have what it takes to make a run at this elite squad and succeed in Basic Underwater Demolition/SEAL Training (BUD/S).

Event Min. Goal Rules
500-yard swim 12:30 min. 9:00 min. Athlete can use only sidestroke and/or breaststroke. He can push off walls, but cannot dive into pool, use flippers or perform flip turns at walls.
Rest 10 minutes
Push-ups in two minutes 42 75 Athlete must keep back flat and lower chest until arms are at 90 degrees. He cannot put butt up or lift hands off ground.
Rest 2 minutes
Sit-ups in two minutes 50 75 Athlete must sit up until elbows touch tops of thighs and keep arms across chest with legs bent as partner holds feet.
Rest 2 minutes
Pull-ups (without
coming off bar)
6 12 Athlete must start each rep from full hang with palms facing away from body. Athlete must pull chin over bar while keeping head level (you cant’ just inch your chin over the bar).
Rest 2 minutes
1.5-mile run 11:00 min. 9:30 min. Athlete can wear running shoes or other athletic shoes.

STACK: How can an athlete prepare for these tests?
Lacoste:
Work on your endurance. Swim a mile, then work up to two miles. And don’t just run a mile-and-a-half every day. Train like a cross-country runner; use long runs and shorter, more intense runs throughout the week. In addition to doing push-ups, sit-ups and pull-ups, perform other calisthenics (body-weight movements) at high reps.

STACK: Should an athlete run and swim on the same day, or split them up?
Lacoste:
An athlete should swim three times a week and run five. Calisthenics can be done every day.

Almon: A lot of guys swim one day and do calisthenics another, but you really have to work on combining all the exercises. Some athletes fail because they haven’t done them cumulatively. As a result, performing them back-to-back during the test takes a toll.

STACK: Any other advice?
Almon:
All Navy recruiting districts have a SEAL on staff to mentor and prepare you for the physical requirements test. We also have recruiting teams that provide training and information on the guidelines.

For additional information, visit www.seal.navy.mil and www.navy.com.

Chad Zimmerman
- Chad Zimmerman is the co-founder of STACK as well as its President. He earned a degree in Chemical Engineering from Carnegie Mellon University where he...
Chad Zimmerman
- Chad Zimmerman is the co-founder of STACK as well as its President. He earned a degree in Chemical Engineering from Carnegie Mellon University where he...

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