NAVY BASIC UNDERWATER DEOMOLITION/SEAL (BUD/S) PREP PROGRAM
BUILD THE FOUNDATION
The first step is building the baseline physical capacities for more advanced and BUD/S-specific training. This phase emphasizes building a sizeable aerobic engine (via running & swimming), relative strength, and the work capacity to tolerate large training loads. We also emphasize HOW you do everything - perfecting your running & rucking technique and all basic strength movements. The quality and depth of your foundation sets the platform for the rest of your work-up.
PST PREP
Once you can easily hit the physical standards in general domains, it's time to pass your PFT and punch your ticket to BUD/S. The 1.5-mile timed run has the highest correlation to success at BUD/S, as it is a particularly run-heavy course. However, you must also be a very efficient swimmer, confident with water con drills, and capable of completing 75+ push-ups and 15+ pull-ups. While peaking for the PFT, we also focus on continuing to develop the broader capacities needed for the entire selection process, including relative strength, communication, and critical thinking skills.
BUD/S PREP
Once you've secured a spot at BUD/S, we shift the emphasis of training to longer-duration runs, swims, and weighted carries (to prepare for boat runs and buddy carries), as well as the ability to handle calisthenic beatdowns, where you'll have to perform hundreds of reps (think: work capacity). We also emphasize movement work and taking care of your body. Your training volume is very high and will have been for quite some time. Injuries are common in selection, so the more time you invest in taking care of yourself during this phase, the less likely you are to become a med drop in the course due to an injury.
DELOAD & PEAKING
Depending on the route you're taking (currently enlisted or not) to selection, you may have to go through basic training before the Prep Course. If you're on that path, we'll train hard right to the end so you don't lose too much fitness at basic. If you're going straight to Prep, one of the biggest mistakes you could make is showing up to selection beat up and with residual fatigue. By tapering volume and strategically integrating high-intensity sessions over the final 4-6 weeks, you'll show up to selection, peaking physically while also feeling fresh. We've sent hundreds of clients to the SOF selection courses and have mastered this process.
PROGRAM DURATION
BUD/S is not a tryout. It’s a job interview where you demonstrate that you’ve been preparing for this role for a long time because it’s important to you and you’re a professional. Our successful BUD/S clients typically spend at least a year preparing for selection and, in some cases, over two years.
By doing so, they’re never concerned about meeting the minimum standards on PT tests or beatdown, such as running at a 7:00-minute/mile pace on runs up to 7 miles long, swimming 500m in under 9:00 min, or completing hundreds of push-ups, sit-ups, planks, and pull-ups. Instead, they’re concerned with setting new personal records or hitting excellent performances near the top of the class.
Our program has no set length because it's highly adaptable and specific to the individual. Whatever your timeline for selection, we can accommodate it, but we suggest dedicating at least 12 months, especially if you'll have deployments, trainings, or other interruptions in your work-up.
THE 3 PILLARS OF TRAINING
Training includes running, rucking, strength work, calisthenics, and everything else you'll need to be physically prepared for selection. These aren't one-size-fits-all programs. Each program is based on your fitness, specific limiting factors, and timeline. PR tracking, suggested weights, running and rucking speeds, and heart rate zones based on your specific capabilities help you get the most out of every training session. This isn't a static program. We prepare 30+ people for BUD/S each year and adapt our program based on their feedback. We know the specific physical demands of the course and where you need to be in all fitness domains to excel and get selected.
The limiting factor for most individuals in a selection program is their mind, not their body. We have an 18-month mental skill progression to ensure you have the mental skills you'll need to navigate the physical challenges, extreme pain & fatigue, and cognitive and social aspects of selection. Every training session includes a specific mental skill focus. Daily lessons help you build mental skills to become more resilient and capable week after week, month after month, so you're ready when you show up to selection.
Selection screens for more than just physically fit bodies and capable minds. You need the ability to apply these in situations devoid of predictability and control, with no positive feedback for days and weeks on end. This breaks most people and separates those who will succeed from those going home. Once you have the baseline physical and mental skills, we utilize specific training methodologies to mimic the more insidious aspects of selection and help you build the robust skills necessary to navigate these situations.
OUR NAVY BUD/S SELECTION PREP PROGRAMS ARE DELIVERED THROUGH THE:
TRAINING ALSO INCLUDES
Tired of getting hurt running? How you run is as important as a good training program. We'll teach you how to dial in your technique to shut down injuries.
Want to get faster? Technique and efficiency can make up to a 25% difference in your running speed. That means your 8:00 min/mile pace can drop to a 6:00 min/mile pace with changes to your technique. Our running skills course is baked into every training program, guaranteeing you'll not only become fitter but get more out of the fitness you already have
Stay healthy: Our proprietary movement screen app provides individualized movement drills to target your specific movement limitations so you feel better, stay healthy, and continue to get fitter month after month.
Bulletproof joints: We also have joint-specific assessments and movement interventions to help you bulletproof your joints and target any local issues or restrictions.
Access to all our SOF prep tools & resources: Get instant access to everything you need to know about heat acclimation, memory & cognition exercises, leadership skills, hydration, electrolyte management, snacking/nutrition considerations, & land navigation. Use these along with access to our extremely skilled and experienced coaching staff to answer all your questions.
FAQ
BTE Training Options
BTE Training App
- Goal-specific training programs based on your strengths, weaknesses, and desired training frequency.
- Daily mental skill lessons to help build your mind as well as your body.
- Access to BTE Coaches through messaging to get your questions answered (average response time is less than 8 hours).
- On demand workouts - finishers, movement circuits, bodyweight workouts, and add-ons are always available.
- Every training block & session includes an in-depth overview, so you know exactly why and how to get the most out of each training session.
- PR tracking, suggested weights, running and rucking speeds, and heart rate zones based on your specific capabilities help you get the most out of every training session.
- Access to BTE courses - Dialing in Sleep, Nutrition Fundamentals, Advanced Nutrition, Time Management, Cooking & Food Prep, Advanced SOF Prep Resources & Considerations
BTE Training App with Coaching Calls
- Everything included in the Basic Training App package
- Introductory 20-minute coaching call with Coach Miguel Zeran, aka "Z" to dial in your training program, set goals, and create a plan for accomplishing your goals.
- Monthly 20-minute coaching calls with Coach Z to continue refining your long-term plan in all facets of performance: training, nutrition, mental skills, sleep, & stress management.
- Bi-weekly in-depth check-ins with video feedback from Coach Z on all facets of your performance plan.
- This package is ideal for anyone who wants additional accountability and guidance without paying for the full 1v1 coaching experience
1-on-1 Coaching
- Individualized movement work to reduce injury risk and improve efficiency
- Fully-customized strength training to fit your needs, equipment, and schedule and keep you structurally balanced and resilient
- Work capacity training based on the demands of your job, selection, or event that you're training for
- Comprehensive energy systems development, including water comp training (when applicable) and individualized pacing and technique feedback
- Nutrition and supplementation guidance to optimize recovery, body-comp, and performance
- Individualized feedback with an ongoing dialogue with your coach to dial in your mental performance over time.
- Weekly check-ins with feedback on your performance, progress, and questions and unlimited email access to us throughout the process
Reviews
Best around
I started with BTE in 2024 and I have not regretted it. They helped me achieve a level of fitness I didn’t think was possible. They are very helpful, the workouts are specific to you and your goals. They will also adapt your program if you ask within 24 hours. You will not be disappointed.
BTE APP works for LEO training BJJ
I first heard of these guys via social media in early 2025 and almost immediately bought their book. I had just come off a failed PTG selection and could see these guys were the real deal. After reading part of the book, I signed up for the BTE app and was immediately struck by the quality and quantity of information available. Further, the ease of communication with coaches within the app was better than with coaches I had previously paid a lot more to do 1 on 1 with. The value of the app is insane.
My goals have since changed and I am now focusing on solid S&C with a focus on BJJ, the coaches have aligned me to a program that ticks all my boxes for my current situation and goals. I would recommend the BTE app to anyone that would listen.
Great organization and progression
I was training on my own and with fellow candidates for over a year before I started using the BTE program and app. I even went to and failed my school. The problem was not my effort but a lack of knowledge and organization. So many different candidates and mentors gave me different workouts to do that it was just too much to decide what to do and when. BTE has given me the assurance that I need that I’m doing the right thing at the right time.
Outstanding content delivery, expertise, and customer service.
I have been working with BTE for several years and am always impressed with the amount of useful and professional knowledge and expertise they share with members. From custom workouts, weekly mental skills, special on-line courses such as Leadership, Time Management, etc., and a bi-weekly Newsletter, they have us covered to meet our personal goals and objectives. They also provide friendly efficient customer service and well as access to a National Board Certified Health & Wellness professional (additional fee) whom I have also worked with and recommend.
Personalized approach
I’ve been using BTE app for about 14 weeks. I’ve learned that I can turn my weaknesses to averages and then make them a strength. This app has a personalized approach that allows you to keep your strength up while also attacking your weaknesses I’ve seen my numbers, jump up in my run and my swim, just by using the drills while also keeping my strength which was already a good. This definitely allows me to be a great maritime enforcement specialist in the Coast Guard.
The best in the game
It’s my second time training with the guys from BTE and it’s worth every penny. They have the most profound approach to sof prep and along with their book (which i also highly recommend) they are easily the best choice when it comes to training for the military, law enforcement, selection, ….
Solid program, great communication
Using BTE has been challenging but achievable, lots of volume however the explanations and in depth demos on the app are incredibly helpful and ensure proper form to minimise injury. The team is also very responsive and will always accommodate for changing workout conditions which helps a lot.
The most detailed selection program with everything you need.
Straight off the bat the program is very personalised to your results in the testing week. Moving forward you have all the tools to hit all of your training marks to improve in not just fitness but mental preparation for any selection course, this program has open my views on many things on the recovery side of training and the mental preparation as well as having solid training blocks an consist feedback with your coach during the whole program. I am very confident with how all my training is going and this program is a testament to my results
BTE Training Review
I signed up with BTE to physically prepare for a tactical group selection course in law enforcement. The coaching and programming has been excellent. Everything is covered in extensive detail, and they provide all the tools and resources for you to perform at your best. The coaches are very interactive and helpful. Overall, training with BTE has been a valuable investment and I would highly recommend them to anyone pursuing a career in the tactical world.
Intentional planning with proof in the pudding
BTE workouts are well planned, thought through and effective. See improvements within strength, cardio and mobility movements. You’ll see the difference from the first training block. You’ll be motivated to keep going and keep training.
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Become more resilient and capable every month
If you do 90% of your workouts in the first 90 days, we guarantee you’ll improve all areas of your fitness or you will get all your money back. We know our program works & stand behind it.