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 (currently at capacity)
- 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
Only use BTE if you want to change your life
I’ve been using BTE for a couple years now, and the amount of time and effort that gets put into my programs still continues to amaze me. The coaching staff is all about me and my goals, and they understand that life happens to everyone. They help me orient myself towards my dreams, and they make it easy to adjust my workouts to my schedule. I have learned so much, and my life has been changed for the better. Love these guys.
GREAT SYSTEM
The BTE program by far has been the best system I have used that’s built on an appropriate level of intensity each week. The amount of training you do is perfect to improve your performance while still having to do your work and not feel exhausted. You will improve while on this program and the coaches are very quick to respond to anything you need help with.
If starting your selection prep this is the program for you.
This app and the trainers especially if you’re currently serving are incredible as they work around you and your Schedule, especially when going on exercise or deploying. I cannot recommend this app anymore as it is great
Exceptional structure
BTE has changed my outlook on selections. I came into BTE thinking I had a good grasp about the mental side of things involving selection, I was very wrong. I have learned more about mental keys and how my mind works working with BTE in the last couple of months than I ever have.
BTE is also extremely quick at answering any questions I may have and they also give you an in depth explanation so that they make sure you understand the criteria.
A Holistic Approach
When I hear of other people I know and how much they are paying for a mediocre and overly simplistic training program from a local PT I honestly feel bad. Feel bad when I know how much value I get from even the base level BTE programming at a fraction of the cost of an unqualified local PT for a SOF or Tactical Police Selection.
Training with BTE for the last 10 months leading up to my selection has been all consuming but worth every bit of time and energy. The BTE team truly leave no stone unturned with their training program. They are always available and respond quickly. The attention to detail is unbeatable and with the mental skills lessons and application the training is truly holistic. Can’t be beat.
First month
BTE is an exceptional program that gets you on the right track and finds your weaknesses. The coaches are quick to respond and explain the WHY behind their style of training. Would absolutely recommend to people pursuing SOF.
Excellent coaching and programming
BTE provides outstanding coaching, programming and motivation. Content is up to date, high-yield and complements the existing resources (book, emails) really well. It has been extremely beneficial for my physical and mental fitness and I’ve seen real improvements in myself and my performance. I would highly recommend to both military and civilian fields. Absolutely worth the investment.
Do yourself and your goals a favor
They will get you ready for your selection course. Do not try to plan your own program or “get after it” alone. You do not know more than they do. Do not try to use a stew smith workout PDF. You will arrive a subpar candidate from what you could have been or worst case hurt yourself and kill your career before it starts. This is the best way to go, and trust me, I tried fucking everything I speak from experience.
Get yourself some form of their coaching program, complete every workout and follow their cues and understand the methodology. They explain it in videos over time. Every workout has technique cues. Be patient and consistent and build the fundamental capacities that make you capable of being a worthy resilient SOF candidate. Buy their book, read it alongside the program you are doing. Read their recommended reading lists – expand your perspectives and know what you are getting into. Practice the mental skills, you are building physical capacities but just as if not more important is repping out the mental skills day after day, mental skills that they explain in detail and damn-near mandate you to execute during your training. Remember you are what you repeatedly do, you are not going to “break it down” mentally in the middle of your hell week if you did not just practice for the previous several months and slowly stress inoculate yourself. I could go on, theres endless resources from leadership courses for officer types to nutrition if you don’t know how to feed yourself for recovery and fueling. Again, there really is no better place to go than here to prepare for selection. There is no where that combines everything you need into one place. Burn the fucking boats and commit and start training with them.
Smart, Systems-Based Training for Building a Powerful, Resilient Foundation
If you are an experienced operator in the business world or a former athlete who refuses to accept a deconditioned baseline, Building the Elite is the solution. BTE will systematically rebuild you into a highly capable, resilient generalist. It is an execution tool for anyone who demands systematic excellence.
As a former collegiate athlete and business owner, I found myself in a prolonged period of severe physical deconditioning after a major life event. I chose Building the Elite because I was intellectually curious about their training philosophy and the highly integrated, systems-based approach that encompassed physical performance, psychological resilience, and physiological adaptability. For a high-achieving individual looking to rebuild from scratch, this app delivers an absolute masterclass in high-performance engineering.
There are so many valuable features in the app. Some of the highlights are as follows:
As a part of the onboarding experience, the program provided insight into my structural imbalances, level of strength and cardiovascular baseline after years away from serious training. Baded on your performance, the app tells you what you need to do and explains the why behind everything.
The app’s workout time-blocking is remarkably accurate. If a session says 55 minutes, that is about how long it will take. The pacing data for strength and conditioning blocks is completely customized to your current metrics, ensuring you tap into progressive overload without triggering overtraining. The training schedule is adjustable so you have the flexibility to adjust workout sessions while still staying on track.
The mental skills lessons built directly into the program connect the physiological stress of the workout directly to cognitive resilience patterns that translate back into leadership in the larger context of life.
There is thorough guidance on nutrition and supplements to support your goals, performance, recovery, and health.
There is an extraordinary focus on longevity, durability, and structural health. My joint pain evaporated within the first month because recovery and mobility are a part of the programming.
The direct coaching communication channel allows for timely support and feedback from a highly professional and knowledgeable team.
The value Building the Elite provides is well-beyond anything else I have come across as an experienced professional in the health and fitness industry.
Fantastic all-around Programming
Programming is incredibly well rounded and you’ll see progress quickly if you stick to the plan. Coaches are responsive to your inputs and adjust programming to meet your needs and account for injuries or areas which need improvement. There are tons of resources on the app to supplement the physical workouts and help you maximize results and your preparation.
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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.