Top 5 Training

Tools for BUD/S

1. Weight Vest
Weight vests are an excellent training
tool - as most vests can be loaded or
deloaded depending on the users fitness
level or training needs.

Another option is to use a ruck with

weight for training. The downside with
ruck training is that they are pretty much
only good for rucking, whereas a weight
vest can be used for running, pull-ups,
calisthenics and increasing the difficulty
level with body weight exercises.

When using a weight vest for running or

training it is important to start with
minimal weight and to gradually increase
the load. Its surprising how heavy a 20 lb.
weight vest feels after running a few miles
or after completing a weighted pull-up
pyramid.
2. Rings
Rings are an excellent training tool in that
you can use them to perform multiple
bodyweight exercises literally anywhere.
Rings can be used to perform pull-ups,
dips, muscle-ups, pushup variations, and
gymnastic movements.

I have used them to perform pull-ups in

my home gym or hung from the swing set
at the park for an on-the-go fitness
trainer.

You will be performing countless dips in

BUD/S - rings will help strengthen your
shoulders, triceps, and chest to enable
you to crank out hundreds of dips during
PT grinder sessions.
3. Bands
Fitness bands have become popular in
recent years and for good reason - they
can be used to increase or decrease
training load, are convenient to
transport, and are easy to use to
progressively increase tension.

There are multiple sizes and strengths

that you can use. I use bands to increase
squat and deadlift load, but they can also
be used to increase the amount of pull-
ups that you can perform by looping it
through a pull-up bar. They can be used
to perform dynamic stretching for
exercises such as good mornings or
banded tricep extensions.

I highly recommend that you invest in a

few different sizes to get the full benefit
of bands in your training protocol.
 4. Sandbag
Sandbag training is a no-brainer for BUD/S
preparation and something that I wish I
would have used when I was preparing to
go to BUD/S. They are excellent for
building full body strength and are a great
tool to use to prepare for log chest carries
in BUD/S First Phase or to strengthen the
arms for overhead work.

There are multiple different types of

sandbags to choose from - with top
sandbag brands including Rogue Fitness,
Madfitter, and Cerberus Strength. You can
also make your own fitness sandbag.

Sandbag training is good for the whole

body and also a great grip strengthener.
Team guys swear by sandbag training to
keep themselves operator-ready.
5. Fins and Mask
It’s no secret that swimming is big part of
BUD/S and a skill that takes time to
master. You will be swimming with a full
face mask in BUD/S, so you should get
comfortable with one. Don’t worry too
much about what fins to use. I prefer a
longer fin for ocean swims and a shorter
fin for pool training evolutions.

You should also be swimming without fins

during your training. Practice the side
stroke with and without fins. Also, get
comfortable swimming the side stroke on
both your right and left sides.

Another great training option is to

practice flutter kicks with fins on. You will
be doing a TON of these in BUD/S - so
better get ready for them!
Do you have what it takes?
Each year hundreds of SEAL hopefuls
arrive at Basic Underwater Demolition
Training School in Coronado California.
Yet year after year, the attrition rate
stays the same. What makes one man
succeed over another?
Training to become a SEAL can be a daunting task. There is so much
conflicting information on how to train, what the best recovery
methods are, how many miles you should be running per week, what
your diet should look like etc. It's no wonder that many trainees
arrive at BUD/S unprepared for what is to come. Part of this lack of
preparation has to do with mindset and mental toughness. Many
students wash out due to unclear vision or commitment to
completing their mission. Others fail due to lack of physical strength
- maybe all they focused on in training was endurance but they lack
upper body power and conditioning.

As a BUD/S instructor I witnessed the transformation process of

trainees into SEALS and understand the nuances of what it takes to
become an elite operator and peak performance athlete. Maybe you
are training to go to BUD/S or maybe you are training to become a
police officer or firefighter. Maybe you just want an extreme level up
in life - to become the absolute peak version of yourself.

I am committed to helping you achieve your highest goals. The path

to success doesn’t have to elude you. For years I served with the
most elite operators in the world - now my mission is to give back
and help prepare the next generation of warriors. I can’t wait to get
started with you!!

Joe