Who better to give advice on training to become a Navy SEAL than a former SEAL; meet Brad McLeod.
Before serving with SEAL Team Four out of Little Creek, VA, Mr. McLeod had to go to a little island in San Diego, CA where it all begins. These are 10 Tips to surviving BUD/S.
BUD/S Navy SEAL Training Tip #1:
Build Consistency now. One of the best traits you can build is to have consistency and discipline. Yes; we can run hard and swim but we have to be able to do that week after week in BUD/S. We have to be consistent and persistent. A great method to easily build consistency is to read 5 to 10 minutes every day. Pick a great book that is inspiring or good knowledge and read every day. Not occasionally or every other day. Every day. No matter how tired you are you can always read 5 minutes before bed. Get in a good habit and read and grow your mind – This will pay off at BUD/S
BUD/S Navy SEAL Training Tip #2:
Special Forces training is all about running! Yes the Teams come from – and operate in – a maritime environment, but BUD/S is not really about swimming. I say this for several reasons. First, the swim times for selection and timed events are not that challenging (very few people fail out of BUDs for poor swimming.) Second, you will run a minimum of 25 miles a week including running to and from PT and the chow hall, timed runs, conditioning runs, and trips to and from the surf zone. 3) It is almost impossible to get injured from swimming. This is not the case with running – as stress fractures and knee injuries are some of the most common injuries.
Nutrition Tip: This means you need carbs and electrolytes to maintain performance and prevent cramping and other issues. Monitor intake before, during, and after training.
BUD/S Navy SEAL Training Tip (OBVIOUS) #3:
BUD/S is incredibly stressful. Ask anyone who has successfully completed the program, BUD/S in 80% mental. The physical and mental stress of ‘Hell Week’ alone is tremendous. Constant stress, exposure to the cold, and constant physical exertion can all suppress or compromise your immune system.
Nutritional Tip: Take care of your body thru proper nutrition. Though the military tries to make food more nutritious – and tries to provide more nutritious options – it is still not the quality you may be used to. Eat well and frequently. Supplement with vitamins and minerals if need be.
BUD/S Navy SEAL Training Tip #4:
Be the “Gray Man”: In order to continue to thrive at BUD/S you need to stay under and off the radar. Do not call attention to yourself. Do not be loud and flambouyant (although most Team Guys are once out of the BUD/S training compound). Always keep your head down and keep the inner smile on your face. When asked to do 100 pushups or “hit the surf” you respond with a HOOYAH! and do your task. Never shake your head or look pissed off after receiving an order. This will only bring down tons of pain to your body and mind. Trust these words.
BUD/S Navy SEAL Training Tip #5:
Injuries do not get better with time. Injuries will happen at BUD/S – it is inevitable – I had my share. Everyone does. The trick is not to get a debilitating injury. So how do you do this? There are two ways. The best is prevention. Be physically prepared for BUD/S. Increase strength, stamina, and flexibility. Work on technique and form for running, swimming, and calisthenics. The second method is treatment. Though nobody likes a ‘sick call commando’ there are times where you need to get help. Skin infections, chronic, unbearable injuries, etc. need treatment. See the doctor if you know you need medical help.
Nutritional tip: Chronic inflammation (either from diet, injury, food intolerance, allergies, disease) not only contributes to injuries, it reduces your ability to heal. Eat a clean diet and make sure to get all of the vitamins, minerals, and macronutrients you need for training. Supplementation with quality products is a great way to augment your nutritional program and fill the gaps.
BUD/S Navy SEAL Training Tip #6:
A question we get is “Do you want to be bulking up for BUDS training? No, You do not need to get huge muscles or bulk up for BUDS. You want to have lean muscle. Most of the exercises performed in BUDs are bodyweight exercises. Sure you will lift boats, logs, and classmates – but individual PT is bodyweight based. So, if you are carrying around 20 useless pounds of mass– it will effect performance and potentially add to your risk of injury. There has never been a Navy SEAL who thought they should have lifted more weights before going to BUD/S. Sorry – not a single one.
Nutrition Tip: you want to grow lean mass and lose fat. That means quality protein, aminos, glutamine, etc, to assist recovery. After all, in BUDs – “the only easy day was yesterday.” You absolutely need to recover quickly to perform the next training day. Eating lean meats for protein is best and adding a supplement protein is a big help.
BUD/S Navy SEAL Training Tip #7:
Build Durability. You can do all the 20 minute CrossFit workouts and Tabata workouts that you want – but when the bottom line is that you need to be able to go long range and endurance all day — not just a 30 minute workout and done.
BUD/S Navy SEAL Training Tip #8:
Train functional strength and do less barbell work. No Team Guy who has ever been through BUD/S will ever say “I wish I lifted more weights getting ready for BUD/S”. I know this is hard to read and many athletes “gulp” when they read this. But it is Truth.
Yes; I know, it’s hardcore and sexy to lift weights and bulk up and strut down the beach. But the reality is that a long range endurance athlete (Special Forces Operator or trainee) needs to be able to go long and hard for an extended period of time (24 hours to 3 days or more).
I know as I trained with barbells on my first time through BUD/S. My second time through I did not touch a barbell but I wore out a yoga mat doing Grinder PT and wore out pairs of running shoes and my shoulders were tan from running many miles on the beach and from Ruck marching on the beach and in the mountains.
Yeah; your bench press may be 300 and deadlift is 400 lbs but that is worthless if you can’t run, swim, paddle a boat and Ruck march all night and into the next day. Most guys with extra muscle just can’t do that. Train less with the barbell and more with the sand bags and Ruck (military backpack) march, long runs, long Grinder PT (calisthenics) workouts and swims and you will put your time to work properly.
BUD/S Navy SEAL Training Tip #9:
Spend time in the field ruck marching and building up your durability and conditioning. I remember that the Ruck marches in the mountain training for BUD/S were hard. I wish I had spent more time with the Ruck and getting my body (shoulders and traps, legs and feet) ready for the load. I had never really used the backpack/ruck and I paid for it dearly. Now; many years later – I ruck march at least once every 2 weeks and keep my conditioning at a higher level.
BUD/S Navy SEAL Training Tip #10:
Get your boots dialed in. You will be issued boots at BUD/S – recently they used the Bates 922 but I heard they were shifting to another brand. But nothing is stopping you from now finding out what size boot you wear and how to trick out your boots. Wear double socks to reduce blisters. A thin pair of liner socks and a thicker pair of over socks works good. Many athletes like to use an anti-chafe balm (1.5-ounce) on their feet, crotch and shoulders to reduce skin wear.
The biggest thing is to break in your boots slowly and to make sure your feet will not blister too bad as you begin to ruck march, workout and do beach runs in them. Occasionally pour water in your boots to workout as that is how you will work out at BUD/S (many times). It is good to have drain holes in your boots to drain excess water.
To sum-up BUD/S, using Brad McLeod’s Class 132; they began with 140 candidates…and finished with a total of 16 future SEALs.
Brad McLeod is one of the top Special Forces and mental conditioning coaches in the world.
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In the words of Navy SEAL Chief named Rick Black, “Hell Week is like a kick in the Nuts; you can’t really train for that Wisely.”
If you’re interested in more details on how BUD/S works,
check out:
You’re not a Navy SEAL until you survive “Hell Week” (52 HQ Photos)
