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 $49 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
Improved my fitness by a lot
When I first started working with these guys I could not swim more then two laps in the pool or run further then a mile with out stopping, I’m training for Air Force special warfare but with the past year of working with bte I completed an Ironman with a huge thanks to their training.
BTE
best training program that I’ve ever used and for a cheaper price than others!! Cannot beat the education that these guys provide!
BTE is the best program you will find.
BTE created a program for this old man (45) that helped me crush air assault and remain injury free.
In-Depth Training Made Simple
I am about two weeks into training with BTE and pretty new to many of the training methods, but I have found their videos and explanation sections super helpful to maximize each workout. Additionally, I am really enjoying how much the app has to offer outside of purely training information. Also being able to message directly with a coach who responds quickly is rather unique.
You need this!
Customised programming, mental fitness courses, nutrition and a coach on call. Literally the best thing for SF prep, would highly recommend.
Start now
The most complete training package out there. No bullshit, just real methodologies that are proven to work. The value for money with the resources available is insane. I wish I had started sooner.
Adaptable and Personalised
The way the app and programming is done enables you to adjust your training to work around your own schedule and is incredibly easy to scale the intensity up and down. The content is also highly personalised to meet your strengths and weaknesses through in-depth testing and feedback directly to the coaches with direct messaging in-app.
There is also a wealth of knowledge provided ranging from mental and leadership frameworks needed for selection courses to nutrition and cooking skills to support training.
For anyone willing to do the work
This App is hands down one of the best resources one could ask for in this space. Wether your training for special operations, are on the general tactical population or just want to up your performance, this is a all-in-one solution.
The Programming is great, but the mental skills training and the optional courses in the app are what really made the difference for me.
Selection was as much about the physical as about leading, communicating and learning skills. Those are all things I could not have done as well without the resources in the app.
The App is so well-built, that it almost feels like they are personally coaching you.
This is for everyone who is willing to do work and needs someone to show them how.
Commit to this and you’ll be ready
Been on the program for more than a year leading up to my selection. Training-wise, it’s almost the perfect program covering all your bases, building a strong foundation, aerobic base, strength, with a wide variety of training sessions, tasks and reading materials to complete. You can also schedule your sessions however you like, especially if you have a high-tempo schedule. I say almost because I really dislike copenhagen side planks—yes, they are beneficial for load-bearing work. Currently at 34 years, I’m the fittest I’ve ever been and this will only be the beginning. Two months into my 9-mth selection, can say that the process has prepared me very well for the tasks at hand. Through BTE, I’ve also learned for myself that though the outcome/destination is important, it was the journey that meant so much more to me. Thanks again, BTE!
BTE Week 5
So far I have really loved the amount of feedback and specific input I’ve recieved from the coaches via the messaging portion of the app. I currently am in my movement and capacity building phase and although over a year and a half from selection, feel as though the work volume and intensity is perfect for my current build up phase. The feedback and ability to form or rearrange your assigned workouts is essential for anyone with a busy or ever changing schedule.
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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.