Future SWCC operators go through an intensive course of instruction that is similar to SEAL training.
Are you up to it?
Navy SEAL PST Standards
|PST Event||Minimum Standards||Competitive Standards|
|500 Yard Swim||12:30||8 Minutes|
|1.5 Mile Timed Run||10:30||9-10 Minutes|
NOTE: To qualify for a contract, a prospective candidate must meet the minimum requirements. It is recommended that you strive for the optimum fitness standards and beyond to better chances at BUD/S. Check out the official Navy SEAL PST Calculator to compare your scores and rank you with other prospective candidates.
For more information on academic, medical screening, and background requirements, see The Official Navy SEAL/SWCC Page at www.sealswcc.com
Navy SEAL Fitness Test Breakdown
Swim 500 Yards
Maximum time allowed is 12 minutes, 30 seconds -- but to be competitive, you should swim the distance in at least 8 to 9 minutes, utilizing only the Combat Swimmer Stroke, sidestroke, or breast stroke. Recommended workout and training tips: Get technique training and learn to pace yourself. Try 5 to 10 sets of 100-yard swims, working on a pace that will get you below the competitive times. (Rest 10 minutes after swimming the 500 yard test before moving on to the next exercise.)
Minimum number is 42 in 2 minutes, but you should shoot for at least 100 for an average score. Do not pace yourself. Push as many push-ups out as fast as you can, but do not neglect proper form or the SEAL instructor will not count them. (Rest 2 minutes, then move on to the next exercise.)
Minimum number is 52 in 2 minutes, but you should strive for at least 100 in 2 minutes for an average score. PACE yourself! Try doing 20 to 30 sit-ups in 30 seconds; that will put you within the 80-to-100-sit-ups range for 2 minutes. (Rest 2 minutes.)
The minimum is eight pull-ups with no time limit, but you cannot touch the ground or let go of the bar. You should be able to do 15 to 20 to be competitive. Try a pyramid of pull-ups: work your way up from one pull-up the first set until you can no longer do any more sets, then return down the pyramid repeating in reverse order (1,2,3,4,5,6,5,4,3,2,1). (Rest 10 minutes before the last exercise of the test.)
Wearing boots and pants, the maximum time allowed for this one is 11 minutes, 30 seconds, but you should be able to cover the distance in 9 to 10 minutes to be competitive. Pace yourself: do not start off too fast on the first lap. Shoot for a 90-seconds quarter-mile run time around a standard high school track. Repeat this pace for six to 10 sets until you no longer have to rest in between quarter-miles.
One of the best workouts to assist increasing your scores in the PT and run is the following:
- 100 pull-ups in as few sets as possible Run 1/4 mile in 90 seconds in between sets of pull-ups
- 200 pushups in as few sets as possible Run 1/4 mile in 90 seconds in between sets of push-ups
- 300 sit-ups in as few sets as possible Run 1/4 mile in 90 seconds in between sets of sit-ups
This is a tough workout that can take 30-60 minutes to complete - if you can complete it.
There is very little difference in the type of person who joins the Army Green Berets, Marine RECON, Air Force Pararescue Jumpers, or Navy SEALs. There is one main thing that all of the Special Forces units have in common: Minimum standards are ignored, and they always push themselves to their maximum physical effort.
If you shoot for these minimums -- you are destined to go to BUD/S and just TRY to survive each event of the day. That mentality will wear on you quickly and you will most likely quit or become injured from lack of training / overuse injuries.
Once again -- you should go to BUD/S with high standards for yourself and COMPETE for the best scores of the class in several events. Do not go to BUD/S just wanting to survive the training!! You have to be more aggressive than that AND NOT let the mind games and verbal harassment of the instructors affect you negatively. You can only succeed by channeling any negative feedback from the instructors and turn it into a positive, self-fueling energy. You should think that nothing anyone will say will make you doubt yourself or your abilities. If you can do the above recommended standards you are more than half way to graduating. The next half of success is the internal drive and determination coupled with the understanding that you know you will be driven to discomfort most of the time.
For the latest in academic, physical, psychological, background requirements, see the Official Navy SEAL/SWCC Page at www.sealswcc.com
Remember, the BUD/S PFT is a tough workout. As with any workout, if you know you are not up to it, do not try it. If you have doubts, consult your physician.
Official Site: SEAL Physical Screening Test Requirements
Related Navy Special Operations Articles:
- Navy SEAL Fitness Preparation
- How to Prepare for BUD/S
- Top Things to Know Before BUD/S
- Getting Fit for SEAL Training
- The Complete Guide to Navy SEAL Fitness
- Joining Naval Special Operations
- Navy SWCC Fitness Training
- All Navy Special Operations Fitness
PT programs to train for the Navy PRT can be found at the following Military.com links:
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Military.com Fitness eBook store and the Stew Smith article archive at Military.com. To contact Stew with your comments and questions, e-mail him at email@example.com.
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