It’s easy to be hard, but it’s hard to be smart.

If you find this program helpful, please consider donating to the Special Operations Warrior Foundation at:
http://www.firstgiving.com/fundraiser/prevosttraining/PrevostTrainingFundraisingPage

© Copyright Michael C. Prevost, 2013. All rights reserved. Do not copy or redistribute without
permission.

Cover photo from www.navy.mil/photos. Photographer's Mate 2nd Class Eric S. Logsdon

Disclaimer: The advice and information contained in this document may not be appropriate for all individuals.
Therefore, the author, employees, company, affiliates, or any other parties involved in the creation or
promotion of our products are not responsible for any injuries or health conditions that may result from advice,
opinions, and programs represented in this program or any of our training programs or other products. The
information on this website and in the training program are the opinions of the author and are not a
replacement for medical advice. You should consult a physician before starting any diet or exercise program. If
you choose to follow the program without consulting your physician, you are doing so at your own risk. We
claim no responsibility for any injuries you might sustain. The opinions and assertions contained herein are the
private opinions of the author and are not to be construed as official or reflecting the views of the Department
of Defense.
Purpose: The purpose of this program is to prepare physically for a SEAL screener, or for BUD/S and for the
SEAL PST. This is not a year-round type of program. It is designed to provide “top off” fitness before a
screener or BUD/S.

Disclaimer: I am not a SEAL. I have not been to BUD/S. I am a Ph.D. exercise physiologist who has worked
with athletes for 25 years. I have worked extensively with military personnel, including some who have
prepared for BUD/S, as well as active duty SEALs. However, you should not take what I say about fitness on
blind faith. You should only believe results. It either works or it doesn’t. Later, we will discuss how to
measure results.

Assumptions: This program assumes that you have some weight training experience and that you are in
decent shape to begin with. If not, you will need at least 3 months of basic strength training (try Starting
StrengthTM) and running before beginning this program. If you have not been running consistently for at least 3
months, with at least 15 miles per week for a minimum of two months prior to this program, you are not ready
yet. You should also be proficient in the breast stroke and combat side stroke.

Warning: This program is more than enough. Do not add additional exercise. Don’t take this program lightly.
It is harder than you think. Don’t say I did not warn you. Eat well and get plenty of sleep. You are going to
need it.
The first step in fitness programming is to identify point A and point B. Point A is the starting point. Point B is
where you want to be, your goal. The SEAL program is difficult but you already know that. If you are really
serious about it, training and preparing for SEAL programs should be you’re “A” goal. It takes a serious time
commitment. Anything else should be a “B” or a “C” goal at best. Strength coach Dan John likes to say, “The
important thing is to remember to keep the goal, the goal.” Stay focused on what is important.

Let's map out Point A and Point B.

Point B

Point A Physically durable body

Leg durability
Intermediate run fitness Strong core
Strong/stable joints
No injuries
No injuries
Solid strength base
12 Weeks High work capacity
Swim speed
Some swim skill Run speed
Endurance
Athletic strength

Point A: The first important consideration is that you need to start this program at Point A. Point A is not
deconditioned. If you are at Point A, you already have a pretty good fitness base. This is a 12 week “finisher”
program that puts the finishing touches on fitness that you have been building for many months. This is not
something you should do year round. What should you do before this 12 week program to arrive at Point A?
Focus on these 3 things.

• Basic strength: Try a simple program like Starting Strength, Star’s 5 X 5, Wendler’s 5/3/1 or
something similar. Focus on basic barbell lifts and getting stronger. No extra fancy stuff. Don’t destroy
yourself, just make steady progress. The goal is to get stronger, not to test yourself with hard workouts.
There is no need to add work capacity (metabolic conditioning - METCON) yet. Work capacity is
developed quickly and excessive work capacity training interferes with strength development. Keep it
simple during this build up phase. Just get stronger.
• Run durability: Steady paced running, trying to build some decent running volume with ABSOLUETLY
NO aches or pains. A gentle increase in mileage is the way to lay down good run durability. Being pain
free is the most important part. You must start the 12 week program completely healthy. Run
frequently, so that your total run mileage is achieved in smaller chunks. Running 5-6 times per week is
ideal. Keep the runs short initially and increase weekly mileage by no more than 10% per week. Don't
worry about getting fast yet. You are simply trying to build some leg durability. The speed will be there
when you need it.
• Swim skill: Developing good technique is the key to going faster in the water. Technique is more
important than fitness when it comes to swimming fast. Focus on technique until you hit the 12 week
program. Then you will build fitness on top of good technique.

You should feel recovered, motivated and healthy. You don’t jack hammer your body into fitness. You gently
nudge it along until you can handle larger and larger training stresses. You should feel good during the
process and remain uninjured. If you have executed that simple plan, you should have arrived at Point A,
ready to start working towards Point B.
Point B: Fitness is not the key to surviving the SEAL Screener and BUD/S. However, being fit can make both
a lot less miserable and can reduce your risk of injury. Here are some of the Point B objectives:
• Leg durability to survive heavy running mileage daily
• Shoulder durability to survive log PT and countless push-ups
• Grip strength, one of the most important upper body strength attributes
• Strong core, neck, and lower back for injury prevention
• Strong shoulders and muscles around the knee for joint stability
• Work capacity for quicker recovery from hard efforts
• Optimal body composition
• Swim fitness
The most important goal is to build a physically tough and resilient body that is hard to break, so that you can
survive the wear and tear. The secondary goal is to be able to perform at a high level. Point B delivers both.

12 weeks is a long time to stay committed to a prescribed fitness program. It is harder than you think. If this
program is worth starting, it is worth seeing through to the end. Make a commitment to finish what you start.

Measuring Results: Program results will be measured by testing your 3 repetition max in the standing
overhead press and deadlift. These are the king and queen of the strength exercises. Forget bench presses.
You will also test your max pull-ups. We have an additional test that is a brutal workout in itself. It is the
Unofficial Tactical Screener. It includes everything but a swim (for logistical reasons) and is a complete test of
the most important physical abilities you need to excel as a SEAL. It is also an intimidating test that takes
mental toughness to complete. You will also do frequent 500 yard swims for time. The results of these
frequent tests will tell you if the program is working. You MUST keep a daily workout log to record all workout
details. Any athlete who is serious about training keeps a log. Don't kid yourself. No log = not really serious.

Results are what count. The point of the workouts are not to make you tired. The purpose is to produce
results. Do not judge this program based on how tired you are after your workouts. The point is to drive
progress and get results. You should see progress and results continuously through this program provided
that you eat enough and sleep enough. You do not jack hammer your body into fitness. You gently nudge it
there through smart progressive overload. The Marines have a saying, "It is easy to be hard, but it is hard
to be smart." Be smart!
 Strength Training

The focus of the strength training program is grip strength, over head pressing strength, hip hinge strength,
and strength of the muscles around the knees. All of these areas are important for injury prevention. Also, the
goal is to have no weak links. Because of the dynamic, whole body movements and challenges you will
encounter, it is more important to have no weak areas, than it is to have impressive single lifts. Isolation
exercises and segmented strength training will not serve those purposes. That is the primary reason for the
inclusion of dynamic, whole body exercises like squat cleans and barbell complexes. We don’t care much
about bench presses. Horizontal pushing strength is just not that important for performance. It does not
correlate well with pushup performance, punching power, throwing, or anything we really care about. The
closest thing to a horizontal push strength exercise on our program is dips. Dips are a useful movement. We
use dips to build chest and triceps strength. Weighted dips (bar dips or ring dips) are all that we need. We are
much more concerned with being able to survive lots and lots of pushups. Deficits in horizontal pushing
strength are rare and we have it covered with dips.

Strength training for performance (as opposed to strength training for appearance) is essentially loaded
movement. Proper movement is more important than loading. NEVER load bad movement. All strength
training movements should be done gracefully and athletically. You will notice that we are not organizing the
program around body parts (i.e., biceps and triceps on Monday, back and chest on Tuesday etc...). This
program is about performance, not about building beach muscles. Although bodybuilders may blitz a muscle
with lots of different isolation exercises and then allow a week for recovery, our goal is not bodybuilding.
Research (and real life experience) has shown that training more frequently (2-3 times per week) is more ideal
for building athletic strength. Because strength is loaded movement, and movement is a skill, there is a
significant skill component to strength. Skill responds to frequency. Two to 3 times per week seems to be
optimal. Forget about what you have read in muscle magazines. This is how strength and conditioning
coaches train athletes.

Loading, unless otherwise indicated, is done as “sets across,” which means that you use the same weight for
all of the sets of an exercise. When you manage to get all of the prescribed reps, you must go up in weight the
next time you do that exercise. If you do not, don’t increase until you do. Bodybuilders typically continue most
sets to momentary muscular failure (inability to perform another repetition). This is because the resulting
fatigue stimulus is important for muscle hypertrophy (growth). For strength training, it is more important to
perform more high tension repetitions than it is to produce fatigue. For example, if you perform 10 repetitions
in the bench press with 185 pounds and you fail on the 10th rep, you will likely only be able to perform 6 reps
on your second set (or will have to reduce the load to 160ish pounds to get 10 reps again). However, if you
stop at 8 repetitions (2 shy of failure), you will likely be able to get 8 repetitions again on the second set, and
the third set. That is what is meant by performing more high tension repetitions. This is the reason for the
"sets across" loading scheme. It is a simple and effective loading plan that is popular among powerlifters.

Barbell complexes are done as a series of exercises without putting the bar down between exercises. The
point is to move quickly from one exercise to another. Resting a few seconds to catch your breath is OK, as
long as you don’t put the bar down. See www.mountainathlete.com and www.startingstrength.com and
www.nsca-lift.org for videos of the exercises. Barbell complexes are brutal, time efficient, and very effective at
ensuring that you have no weak links in your strength chain. They also provide excellent METCON.

The strength training program is written assuming that you have access to a very basic gym. If you don't have
kettlebells, use dumbbells or sandbags as a substitute. Sandbags can be constructed from heavy duty
garbage bags and duct tape and filled with gravel or sand. Put them in an old duffel bag so that you have a
handle to work with.
 Run Training

In our simple program we have only 3 tools: steady pace, tempo, and VO2 max pace. That is all we need.
There is no need for more complexity. Our 3 tools, along with the principle of progressive overload are the
keys to a simple, effective program. Let’s discuss the 3 tools.

Steady: This is a steady pace effort. It is not hard and it is not easy. It is the natural pace you would fall into if
you went out for a long but comfortable run. This is not easy pace. If you had to constantly hold yourself back,
that would be easy pace. Steady is comfortable but you would not describe it as easy. For those who train
with a heart rate monitor, steady would be approximately 70-80% of your maximum heart rate. We achieve
progressive overload during steady runs is by increasing volume. You don’t run harder over time, you run
faster at the same effort level. You can do this by keeping your heart rate in your target “steady” zone. As
you become fit, you will have to run faster to achieve the same heart rate. If you don’t have a heart rate
monitor, you will have to pace on effort. Most people will run these steady runs too hard. Keep the effort
“steady” and eventually your “steady” pace will get faster and faster. Remember, do not increase the effort of
steady runs, only the volume (mileage).

Tempo: This is 10K race pace. This is definitely harder than steady pace but not your max pace. It is also
sometimes described as threshold pace. It is about at 90-95% of your max heart rate. Because we are using
a fixed effort level, we achieve progressive overload by increasing the amount of tempo. You might start with
10 minutes of tempo (i.e., 2 X 5 min) and eventually build up to 30 minutes of tempo (i.e., 3 X 10 min). You
can either use heart rate to pace your tempo intervals, or you can periodically race a 10K and use pace. Ten
minutes is enough tempo work to be effective but would be considered a light tempo dose. Forty minutes is a
heavy tempo dose for a single session.

VO2 max Intervals: Lots of people call these track intervals. That is because they are usually done on the
track. Heart rate is a poor way to pace these intervals because they are too short. It takes your heart rate 2-3
minutes to reach steady state at a new run pace. As a result, you will be done with your interval before your
heart rate catches up. That is why it is best to do these on the track or on a course with marked distances and
use pace to deliver the right intensity. The most common distances to do these are ¼ and ½ mile repeats.
These are done at your 1 mile race pace. They are tough! VO2 max intervals are typically done with a 1/1
work to rest ratio. This means that if your run interval takes 2 minutes, you rest 2 minutes. What should you
do during your rest interval? You should rest! Seriously, you can jog slowly or walk or whatever it takes for
you to recover. The point is to recover. If doing ¼ mile intervals, unless you are an elite athlete, you don’t
need more than 8-10. Six would be fine for most people. For ½ mile intervals, aim for half of that. Run these
hard and push the pace. However, the ideal session would have your pace on your first and last intervals the
same. If you are fading in your last intervals, you are going too hard. Always leave a little gas in the tank and
finish felling like you could have done another one or two. VO2 max intervals are potent medicine. You don’t
need many.

Ruck: You can substitute a ruck march for the Sunday long runs. If you do, gradually increase the load.
There is no need to exceed 30% of your bodyweight on these rucks. Wear supportive shoes and comfortable
socks (no cotton!). A good pack goes a long way towards increasing comfort.

The goal of the run training program is to increase PST run fitness, while simultaneously increasing leg
durability. Ideally, you would have preceded this program with several months of nothing but steady paced
running with a consistent, slow increase in running mileage. That build up, along with this program is ideal for
improving performance and durability. An occasional run in boots and utilities is OK but you should not do this
often.
 Swim Training

Swim (without fins) performance is determined primarily by swim skill, not fitness. The Naval Health Research
Center tested hundreds of Sailors and found that 500 yard swim time correlated poorly with aerobic fitness, but
was highly correlated with swim skill. The lead in period prior to this 12 week program should consist primarily
of steady paced swimming to work on swim skill. It is hard to think about proper skill when you are gasping for
breath from hard intervals. Once you begin this 12 week program, you are working primarily on swim fitness.
Basically, you are putting fitness on top of whatever skill you built previously.

Experienced swimmers can probably skip swimming completely in the lead in period prior to this 12 week
program. They already have the swim skill and this 12 week period is more than enough to get them in top
shape. For experienced swimmers, focusing on swimming in the lead in period would provide less return on
investment than focusing on strength training or running leg durability. Swimmers typically have less leg
durability due to very flexible ankles and lack of weight bearing during swimming. Experienced swimmers may
also omit 1-2 of the swim workouts per week during the 12 week program, depending on their level of swim
experience.

Swimming with fins is different. Although there is a skill component it is lower than that of swimming without
fins. Fin swimming skill develops quickly. Therefore, fast fin swimming quickly becomes more of a fitness
issue than a technique issue after a short time. For inexperienced swimmers, one of your weekly swims on
this 12 week program should be done with fins. For more experienced swimmers, you might consider doing
most, or even all of your swimming with fins.
 Body Composition

You don't want to show up at BUD/S or a screener with excess fat. Fat is dead weight that will decrease
performance of any weight bearing activity (i.e., running, pull-ups, obstacle course). However, being too lean
is also a liability. Some fat to draw from for energy reserves, as well as to provide insulation from the cold is
ideal. Showing up with less than 10% body fat is not advised. You will suffer if you show up to BUD/S too lean.
An ideal body fat percentage would be somewhere around 12-14%. Slightly higher is OK. Achieving body fat
goals is accomplished with a nutrition program. Exercise is for fitness, not body composition.

Measuring body fat accurately is difficult. You probably will not have access to expensive technology like
hydrostatic weighing, DEXA or a Bod Pod. Skinfold calipers, circumference measurements, and bioelectric
impedance are notoriously inaccurate. You are probably going to have to estimate based on appearance. For
most people, the point at which the outline of all of the abdominals just starts to become visible when flexed is
about 12% body fat. When the abdominal muscles are visible without flexing, body fat percentage is 10% or
less. If you have "love handles" or a noticeable belly, you are probably over 15% body fat. The goal is to get
to the point where you have a flat stomach, but not so lean that your abs are visible when not flexing. That will
put you in the ballpark.
 Work Capacity

Work capacity (metabolic conditioning - METCON) develops quickly. There is no need to do more than 12
weeks of work capacity training. Forget about doing METCON during the lead in period. METCON interferes
with strength and hypertrophy gains. Consider a simple strength training program, along with some steady
paced running and swimming prior to starting this program. METCON workouts are very physically demanding
and will tap into your recovery reserves. Resist the temptation to do more METCON than is prescribed in this
program. It is enough. The ideal METCON session is 5-10 minutes long.
 12 Week SEAL Screener PT Program
Week 1 & 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Warm Up: light Run: Max sit-ups, run Warm Up: light Turkish Run: 10 min easy, 10 Warm Up: unloaded Run: Max sit-ups in 2 Run: 80 min steady (or
overhead squats, light 35 minutes steady getup (5 reps per side), min tempo, 5 min walking lunges, light min, run 40 minutes 80 min loaded ruck)
kettlebell windmill (2 goblet squat (10 reps) easy, 10 min tempo, 5 kettlebell swings, Hindu steady
rounds of 10 reps Swim: 200 yard easy (Do 2 rounds of each), min easy pushups (3 rounds of Optional Swim: 5 X
each), neck bridges warm up. 5 X 200 Yd neck bridges 10 reps each) Swim: 200 Yd easy, 200 Yd steady pace
Strength: Superset the hard with 30 sec rest, Strength: Superset the Swim: 200 Yd easy, 8 Strength: 500 Yd for time
pull-ups and pushups 200 Yd easy, 200 Yd pull-ups and dips X 100 Yd hard, 500 Yd Barbell Complex -
• Standing hard. • Deadlifts 3 X 5 easy Full squat clean,
Overhead Press 5 • Dips 4 X 5 (loaded) followed by push press
X5 • Pull-ups take double 5 X 3 (barbell
• Pull-ups 5 X 50% your single set max complexes are done
of max reps reps and do that without putting the bar
• Pushups 5 X 50% many reps in as few down)
max reps sets as possible Pushups: 3 rounds of
• Front Squat 5 X 5 • Pushups 5 X 50% of max reps, followed by
Core/Work Capacity: max + 1 max set 50% of the # you get on
3 rounds: No rest Core/Work Capacity: the max reps set
• Heavy suitcase 3 rounds: No rest Pull-ups: Ladders until
carry: 15 seconds • Kettlebell swings: 25 you fail on a ladder
per arm reps Core/Work Capacity:
• flutter kicks: 2 • Plank 2 minutes Stretch and recover
minutes • Burpees 15
• Turkish getup: 2 OR
minutes (alternate 10 minutes of:
sides) • Kettlebell swings
and sit-ups. Do 10
kettlebell swings
(heavy), and then
finish the minute
with sit-ups. Repeat
every minute for the
10 minutes.
Note: Be conservative on your loading in the first week. You have plenty of time. Movement quality is essential. Accept nothing but perfect form. This will be the key to preventing
injury as you progress. You can use a dumbbell or kettlebell for the Turkish get ups and suitcase carry. You can substitute a dumbbell or sand bag in an old duffel bag for the
kettlebell for kettlebell swings. Find something to anchor your feet for the sit-ups. For the pull-up ladder, do 1 rep, then 2, then 3, then 4...until you fail at a rep, then go back down
the ladder to 1 rep. Pick an implement for the standing overhead press and stick with it for at least 6 weeks (i.e., barbell, kettlebell, dumbbell) and increase weight as you are able.
Pick a pull-up grip for the day and stick with it, but you may vary your pull-up grip from workout to workout. For the barbell complex, do a squat clean, then a push press, then a
squat clean, then a push press and finally another squat clean and a push press. This is 1 set of 3 reps. You are doing 5 sets of 3 reps total. Go heavy but keep good form. You
can put the bar down between sets. No hard running during the steady runs. The point is to build leg durability and mileage. Max sit-ups = 1 set of max sit-ups in 2 minutes. Be
conservative on the loading. If you feel like you can do more during the first 2 weeks, great! Don't add anything! If you have done a proper lead in to this program, you are capable
of pulling off more than you can recover from. Saturday is your first fitness test, a 500 yard swim for time. Swim hard. Never run with a ruck.

Overly aggressive loading and sloppy form will eventually catch up with you. Don't do it! Be smart!

Any item in bold is a test. Record the results for comparison.

 rd
3 Week
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Warm Up: light Run: Max sit-ups, Warm Up: light Turkish Run: 30 minutes Warm Up: unloaded Run: Max sit-ups in 2 Run: 85 min steady (or
overhead squats, light run 30 minutes getup (5 reps per side), steady walking lunges, light minutes, run 55 85 min loaded ruck)
kettlebell windmill (2 steady goblet squat (10 reps) kettlebell swings, Hindu minutes steady
rounds of 10 reps (Do 2 rounds of each) Swim: 200 Yd easy, 8 pushups (3 rounds of
each), neck bridges X 100 Yd hard, 500 Yd 10 reps each), neck Plyometrics: 40 box Optional Swim: 5 X
Swim: 200 yard easy Unofficial Tactical easy bridges jumps 200 Yd steady pace
Core/Work Capacity: warm up. 5 X 200 Yd Screener PT test Strength:
• 3 rounds: No rest hard with 30 sec rest, Barbell Complex - Swim: 200 Yd easy,
• Heavy suitcase 200 Yd easy, 200 Yd Hang clean, overhead 500 Yd for time
carry: 15 seconds hard. press, barbell row, stiff
per arm legged deadlift (4
• flutter kicks: 2 rounds of 5 reps per
minutes exercise. Keep it light
• Turkish getup: 2 to shake out the fatigue
minutes (alternate from Wednesday’s test)
sides) Core/Work Capacity:
10 minutes of:
Note: This is an easy Kettlebell swings and
day in preparation for sit-ups. Do 10 kettlebell
testing on swings (heavy), then
Wednesday finish the minute with
sit-ups. Repeat every
minute for the 10
minutes.
Note: We have a bit of a light day on Monday and Tuesday leading up to the Unofficial Tactical Screener PT test on Wednesday. The Unofficial Tactical Screener PT test is at the
end of this document. It is designed to be completed in about an hour. Then we have a recovery day on Thursday. If you hit the PT test hard on Wednesday, you will still need to
shake out some fatigue on Thursday, so that is a bit of a lighter day as well. Then we are back to normal on Saturday and Sunday. This week also serves as a bit of a de-
load.Take the easy days whether you feel like you need them or not. We added plyometric jumps this week. Plyometrics can improve run efficiency and build strength and durability
in the ligaments and tendons. Do not exceed the recommended number. Pay attention to proper landing mechanics. Pick a stable surface for the box jumps. It does not have to
be very high. Most people cheat by tucking in their knees at the top of the jump. If you don't do that, a 2 foot high surface is plenty. Higher than that will risk hitting your shins on
the platform, a very common plyometric injury. Do the plyometrics after the run. On days were you are running and swimming, you can run and swim back to back or separate them
(for example, run in the morning and swim in the afternoon). Resist the urge to do more than is written here. You need to build up slowly. The workout volume will be significantly
higher, and tougher in 4 weeks. If you have been eating poorly or not sleeping enough, you will be feeling it by now. Correct these issues now, before moving on. If you are having
a hard time recovering, you might repeat week 2 before moving on to week 4.
Week 4 & 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Warm Up: light Run: Max sit-ups, Warm Up: light Curtis P Run: 10 min easy, 15 Warm Up: unloaded Run: Max sit-ups, run Run: 90 min steady (or
overhead squats, light run 45 minutes (see min tempo, 5 min walking lunges, light 50 minutes steady 90 min loaded ruck)
kettlebell windmill, steady mountainathlete.com), easy, 10 min tempo, kettlebell swings, Hindu
kettlebell swings (3 neck bridges 10 min easy pushups (3 rounds of Plyometrics: Week 4 –
rounds of 10 reps Swim: 200 yard easy Strength: Superset 10 reps each) 50 box jumps, Week 5 Optional Swim: 7 X
each), neck bridges warm up. 5 X 200 Yd pushups and dips Swim: 200 Yd easy, 8 Strength: – 40 tuck jumps 200 Yd steady pace
Strength: Superset hard with 30 sec rest, • Deadlifts 3 X 5 X 100 Yd hard, 500 Yd Barbell Complex -
pull-ups and pushups 200 Yd easy, 200 Yd • Pushups 5 X 50% + easy Full squat clean, Swim: 200 Yd easy,
• Standing hard. 1 max set followed by push press 500 Yd for time
Overhead Press 5 • Dips 4 X 5 (loaded) 5 X 5 (barbell
X5 • Pull-ups take triple complexes are done
• Pull-ups 5 X (max your single set max without putting the bar
reps minus 2) reps and do that down)
• Pushups 5 X 60% many reps in as few Pushups: 3 rounds of –
max reps sets as possible max reps, then 50%
• Front Squat 5 X 5 Core/Work Capacity: max reps
Core/Work Capacity: 3 rounds: No rest Pull-ups: Ladders until
3 rounds: No rest • Kettlebell snatch (5 you fail on a ladder
• Heavy suitcase reps each arm) Core/Work Capacity:
carry: 15 seconds • Dead bugs or hollow Stretch and recover
per arm rock (hold 2
• flutter kicks: 2 minutes)
minutes • Mountain climbers
• Turkish getup: 2 (20 three count)
minutes (alternate OR
sides) 10 minutes of:
OR • Kettlebell swings
• Half bodyweight and sit-ups. Do 10
sand bag get ups kettlebell swings
(as many as (heavy), and then
possible in 10 finish the minute
minutes) with sit-ups. Repeat
every minute for the
10 minutes.
Note: We increased the pushups, the tempo run, and the Saturday steady run as well as the Sunday swim. 3 rounds of - max reps, then 50% of max reps means that you do a max
set, then do a set of half of that number. You repeat this 3 times. If you took the easy days last cycle, you should feel really good in weeks 4 and 5. This is the critical part of the
program. You must ensure that your nutrition is on and that you are getting some extra sleep. Take a nap on Sunday. We move from the less aggressive box jumps to the more
aggressive tuck jumps for plyometrics. Practice good landing mechanics during the plyometrics. Pay attention to foot and knee position.
Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Warm Up: light Run: Max sit-ups, Warm Up: barbell Run: 10 min easy, 15 Warm Up: unloaded Run: Max sit-ups, run Run: 90 min steady (or
overhead squats, light run 50 minutes complex - light weight, min tempo, 5 min walking lunges, light 55 minutes steady 90 min loaded ruck)
kettlebell swings (3 steady clean, front squat, easy, 15 min tempo, kettlebell swings, Hindu
rounds of 10 reps overhead press, row. 3 10 min easy pushups (3 rounds of Plyometrics: 40 tuck
each), neck bridges Swim: 200 yard easy rounds of 5 reps., neck 10 reps each) jumps, 5 X 50 yard Optional Swim: 7 X
Strength: warm up. 5 X 200 Yd bridges Swim: 200 Yd easy, 8 Strength: sprints 200 Yd steady pace
• Work up to 3 rep hard with 30 sec rest, Strength: Superset X 100 Yd hard, 500 Yd Barbell Complex -
max standing 200 Yd easy, 200 Yd pushups and dips easy Full squat clean, Swim: 200 Yd easy,
overhead press hard. • Kettlebell swings 3 followed by push press 500 Yd for time, 200
• Work up to 3 rep X 15 (or stiff legged 5 X 5 (barbell Yd easy
max deadlift deadlifts) complexes are done
Note: 1 rep max is • Pushups 5 X 50% + without putting the bar
estimated by dividing 1 max set down)
3 rep max weigh by • Dips 5 X 5 (loaded) Pushups: 4 rounds of -
.93 • Pull-ups take triple max reps then 50%
• Test max pull your single set max max reps
ups reps and do that Pull-ups: Max set,
Core/Work Capacity: many reps in as few followed by 2 reps
• Car push: push 30 sets as possible every 20 seconds until
seconds, rest 30 Core/Work Capacity: you fail to get 2 clean
seconds for 10 3 rounds: No rest reps.
minutes • Kettlebell or Core/Work Capacity:
OR dumbbell snatch (5 Stretch and recover
• Half bodyweight reps each arm)
sand bag get ups • Dead bugs (hold 2
(as many as minutes)
possible in 10 • Mountain climbers
minutes) If no (20 three count)
sandbag, OR
substitute Turkish 10 minutes of:
getup. • Kettlebell swings
and sit-ups. Do 10
kettlebell swings
(heavy), then finish
the minute with sit-
ups. Repeat every
minute for the 10
minutes.
Note: We are testing for 3 rep max on our 3 benchmark strength exercises. Standing overhead presses should be done with the abs tight and knees locked out. No pushing with
the lower body. You may change the implement that you use of overhead presses after this week (i.e., from barbell to dumbbells) . Protect your lower back during the heavy
deadlifts by setting your lower back position. Do not round your lower back. See the material at www.startingstrength.com for proper deadlift execution. Estimate your 1 rep max
using the provided formula. We are adding some pull-ups this week, and trying a different pull-up workout on Friday. It should be tough. If you do the car push, you obviously need
somebody to steer the car. Don’t do that by yourself! Half way through. Get some sleep!

This is about the point that people are tempted to get too aggressive with loading and compromise technique. Don't wreck everything you have worked for with a
foolish choice. Be patient.
Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Warm Up: Goblet Run: Max sit-ups, Warm Up: light Turkish Run: run 30 minutes Warm Up: unloaded Run: Run: 20 min Run: 90 min steady (or
squats, Turkish run 30 minutes getup (5 reps per side), steady walking lunges, light easy, 6 X 1/4 mile hard 90 min loaded ruck)
getups (3 rounds of steady goblet squat (10 reps) kettlebell swings, Hindu with a 1/1 work/rest
15 reps each), neck (Do 2 rounds of each), Swim: 200 Yd easy, pushups (3 rounds of ratio. Last interval
bridges Swim: 200 yard easy neck bridges 10 X 100 Yd hard, 500 10 reps each) should be as fast as Optional Swim: 7 X
warm up. 6 X 200 Yd Yd easy Strength: the first., then 5 min 200 Yd steady pace
Core/Work Capacity: hard with 30 sec rest, Unofficial Tactical Barbell Complex - easy
10 minutes of: 200 Yd easy, 200 Yd Screener PT test Plyometrics: 30 knee Hang clean, overhead
• Kettlebell swings hard. tucks, 20 lateral press, barbell row, stiff Swim: 200 Yd easy,
and sit-ups. Do bounds (per leg). legged deadlift (4 500 Yd for time
10 kettlebell rounds of 5 reps per
swings (heavy), exercise. Keep it light
then finish the to shake out the fatigue
minute with sit- from Wednesday’s test)
ups. Repeat Core/Work Capacity:
every minute for 10 minutes of:
the 10 minutes. Kettlebell swings and
sit-ups. Do 10 kettlebell
swings (heavy), then
finish the minute with
sit-ups. Repeat every
minute for the 10
minutes.
Note: Unofficial Tactical Screener PT test this week. Take the light days.You need the recovery. The whole point of this week is to do well on the Unofficial Tactical Screener test.
The Tactical Screener test alone is enough workout for the whole week. We started run interval training on Saturday. These are not all out intervals. They are done at slightly faster
than your 1.5 mile PRT run race pace. Your last interval should be as fast as your first. 1/1 work to rest ratio means that you rest as long as the run interval. What do you do for
the rest interval? Rest! Walk it off and catch your breath. Take a nap on the shorter days this week. You will need it! On Thursday, do the plyometrics after the swim.
Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Warm Up: light Run: Max sit-ups, Warm Up: light Turkish Run: 10 min easy, 15 Warm Up: unloaded Run: 10 min easy, 8 X Run: 90 min steady (or
overhead squats, light run 1 hour steady getup (5 reps per side), min tempo, 5 min walking lunges, light 1/4 mile hard with a 90 min loaded ruck)
kettlebell windmill (2 goblet squat (10 reps) easy, 15 min tempo, kettlebell swings, Hindu 1/1 work/rest ratio.
rounds of 10 reps Sprints – 5 X 50 (Do 2 rounds of each), 10 min easy pushups (3 rounds of Last interval should be
each), neck bridges neck bridges 10 reps each) as fast as the first., Optional Swim: 8 X
Strength: Superset Swim: 200 yard easy Strength: Superset Swim: 200 Yd easy, 8 Strength: then 5 min easy 200 Yd steady pace
pull-ups and pushups warm up. 5 X 200 Yd pushups and dips X 100 Yd hard, 500 Yd Barbell Complex -
• Standing hard with 30 sec rest, • Deadlifts 3 X 5 easy Full squat clean,
Overhead Press 5 200 Yd easy, 200 Yd • Pushups 5 X 50% + followed by push press Swim: 200 Yd easy,
X5 hard. 1 max set Plyometrics: Double 5 X 6 (barbell 500 Yd for time
• Pull-ups 5 X max • Dips 4 X 5 (loaded) leg hop front – 35, complexes are done
reps - 2 • Pull-ups take triple Double leg hop side – without putting the bar
• Pushups 5 X 65% your single set max 20 each side. down)
max reps reps and do that Pushups: 5 rounds of –
• Front Squat 5 X 5 many reps in as few max reps, then 50%
Core/Work Capacity: sets as possible max reps
3 rounds: No rest Core/Work Capacity: Pull-ups: Max set, rest 1
• Heavy suitcase 3 rounds: No rest minute, then do 2 reps
carry: 15 seconds • Kettlebell swings: 25 every 20 seconds until
per arm reps you fail to get 2 clean
• flutter kicks: 2 • Plank 2 minutes reps.
minutes • Burpees 15
• Turkish getup: 2 OR Core/Work Capacity:
minutes (alternate 10 minutes of: Stretch and recover
sides) • Kettlebell swings
and sit-ups. Do 10
kettlebell swings
(heavy), then finish
the minute with sit-
ups. Repeat every
minute for the 10
minutes.
Notes: We increased the tempo run just a little, as well as the pushups on Monday and Friday. We also added sprint training. Take what recovery you need after each 50 yard
sprint. On Tuesday, do the sprints after the run. Try to get some extra sleep this week. Check your weight. If you had a weight loss goal, make sure that you are not dropping
weight too rapidly. If you did not have a weight loss goal and you are losing weight, you need to eat more! You should be trying to get as much sleep as possible. This is the
tough part of the program. If you are experiencing lots of fatigue, you may eliminate two days of workouts this week, but only if you use that time to get extra sleep. If you are
feeling fine, push through.
Week 9
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Warm Up: light Run: Max sit-ups, Warm Up: light Turkish Run: 10 min easy, 15 Warm Up: unloaded Run: 10 min easy, 5 X Run: 90 min steady (or
overhead squats, light run 1 hour steady getup (5 reps per side), min tempo, 10 min walking lunges, light 1/2 mile hard with a 90 min loaded ruck)
kettlebell windmill (2 goblet squat (10 reps) easy, 15 min tempo, kettlebell swings, Hindu 1/1 work/rest ratio.
rounds of 10 reps Sprints: 5 X 50, 3 X (Do 2 rounds of each), 20 min easy pushups (3 rounds of Last interval should be
each), neck bridges 15 neck bridges 10 reps each) as fast as the first., Optional Swim: 5 X
Strength: Superset Strength: Superset Swim: 200 Yd easy, 8 Strength: then 5 min easy 200 Yd steady pace
pull-ups and pushups Swim: 200 yard easy pushups and dips X 100 Yd hard, 500 Yd Barbell Complex -
• Standing warm up. 5 X 200 Yd • Deadlifts 3 X 5 easy Full squat clean, Swim: 200 Yd easy,
Overhead Press 5 hard with 30 sec rest, • Pushups 5 X 50% + followed by push press 500 Yd for time
X5 200 Yd easy, 200 Yd 1 max set Plyometrics: Double 5 X 6 (barbell
• Pull-ups test of hard. • Dips 4 X 5 (loaded) leg hop front – 40, complexes are done
max reps • Pull-ups take triple Double leg hop side – without putting the bar
• Pushups test of your single set max 20 each side. down)
max reps reps and do that Pushups: 3 rounds of
• 2 sets of 50% max many reps in as few max reps, followed by
reps of pull-ups sets as possible 50% of the # you get on
and pushups Core/Work Capacity: each max reps set
• Front Squat 5 X 5 3 rounds: No rest Pull-ups: Ladders
Core/Work Capacity: • Kettlebell swings: 25 Core/Work Capacity:
3 rounds: No rest reps Stretch and recover
• Heavy suitcase • Plank 2 minutes
carry: 15 seconds • Burpees 15
per arm OR
• flutter kicks: 2 10 minutes of:
minutes • Kettlebell swings
• Turkish getup: 2 and sit-ups. Do 10
minutes (alternate kettlebell swings
sides) (heavy), then finish
the minute with sit-
ups. Repeat every
minute for the 10
minutes.

Note: For Friday’s pushup workout, do a max set, rest, then do 50% of that number for a second set. Do this for 3 rounds. By this point you should be absorbing the workouts fine
and you should feel ready for each day’s training session. If not, you need to look at your sleep patterns and nutrition. You should have seen a significant increase in your basic
strength lifts by now and your steady run pace should be faster at the same heart rate. You should also be significantly faster on your 500 yard swim. If you are using rucks on
Sunday, you should be increasing the weigh that you carry. If you are starting to develop any aches or pains, address them immediately. Take a day off or cut back on loading or
intensity. The most important goal of Point B was to be uninjured.
Week 10
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Warm Up: light Run: Max sit-ups, run Warm Up: light Curtis P Run: 10 min easy, 15 Warm Up: unloaded Run: 10 min easy, 4 X Run: 90 min steady (or
overhead squats, light 50 minutes steady (see min tempo, 5 min walking lunges, light ¾ mile hard with a 1/1 90 min loaded ruck)
kettlebell windmill, mountainathlete.com), easy, 15 min tempo, kettlebell swings, Hindu work/rest ratio. Last
kettlebell swings (3 Sprints: 5 X 50, 5 X neck bridges 10 min easy pushups (3 rounds of interval should be as
rounds of 10 reps 15 Strength: Superset 10 reps each) fast as the first., then Optional Swim: 7 X
each), neck bridges pushups and dips Swim: 200 Yd easy, 8 Strength: 10 min easy 200 Yd steady pace
Strength: Superset Swim: 200 yard easy • Deadlifts 3 X 5 X 100 Yd hard, 500 Yd Barbell Complex -
pull-ups and pushups warm up. 5 X 200 Yd • Pushups 5 X 50% + easy Full squat clean, Swim: 200 Yd easy,
• Standing hard with 30 sec rest, 1 max set followed by push press 500 Yd for time
Overhead Press 5 200 Yd easy, 200 Yd • Dips 4 X 5 (loaded) Plyometrics: Double 5 X 3 (barbell
X5 hard. • Pull-ups take double leg hop front – 40, complexes are done
• Pull-ups 5 X (max your single set max Double leg hop side – without putting the bar
reps minus 2) reps and do that 20 each side. down)
• Pushups 5 X 60% many reps in as few Pushups: 3 rounds of
max reps sets as possible max reps, followed by
• Front Squat 5 X 5 Core/Work Capacity: 50% of the # you get on
Core/Work Capacity: 3 rounds: No rest the max reps set
3 rounds: No rest • Kettlebell snatch (5 Pull-ups: Ladders until
• Heavy suitcase reps each arm) you fail on a ladder
carry: 15 seconds • Dead bugs (hold 2 Core/Work Capacity:
per arm minutes) .Stretch and recover
• flutter kicks: 2 • Mountain climbers
minutes (20 three count)
• Turkish getup: 2 OR
minutes (alternate 10 minutes of:
sides) • Kettlebell swings
OR and sit-ups. Do 10
• Half bodyweight kettlebell swings
sand bag get ups (heavy), and then
(as many as finish the minute
possible in 10 with sit-ups. Repeat
minutes) every minute for the
10 minutes
Note: Notice that the run interval duration on Saturday is increasing. We are slowly increasing the amount of time you spend at VO2 max intensity without rest, and we are giving
you longer intervals to work on pacing. If things are going well, you should be holding nearly the same pace on your 3/4 mile intervals as your 1/4 mile intervals. After the end of the
week, take a look back at your training log and compare repetitions and weight across the first 10 weeks. You should have seen a steady increase.
Week 11
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Warm Up: light Run: Max sit-ups, Warm Up: light Turkish Run: 30 minutes Warm Up: unloaded Run: 60 minutes Run: 90 min steady (or
overhead squats, light run 30 minutes getup (5 reps per side), steady walking lunges, light steady or easy 90 min loaded ruck)
kettlebell windmill (2 steady goblet squat (10 reps) kettlebell swings, Hindu
rounds of 10 reps (Do 2 rounds of each) Swim: 200 Yd easy, 8 pushups (3 rounds of Plyometrics: Heiden
each) Swim: 200 yard easy X 100 Yd hard, 500 Yd 10 reps each) Hop (Google it) – 20 Optional Swim: 5 X
warm up. 5 X 200 Yd Unofficial Tactical easy Strength: per leg, front hop - 40 200 Yd steady pace
Core/Work Capacity: hard with 30 sec rest, Screener PT test Barbell Complex -
• 3 rounds: No rest 200 Yd easy, 200 Yd Hang clean, overhead Swim: 200 Yd easy,
• Heavy suitcase hard. press, barbell row, stiff 500 Yd for time
carry: 15 seconds legged deadlift (4
per arm rounds of 5 reps per
• flutter kicks: 2 exercise. Keep it light
minutes to shake out the fatigue
• Turkish getup: 2 from Wednesday’s test)
minutes (alternate Core/Work Capacity:
sides) 10 minutes of:
Kettlebell swings and
Note: This is an easy sit-ups. Do 10 kettlebell
day in preparation for swings (heavy), then
testing on finish the minute with
Wednesday sit-ups. Repeat every
minute for the 10
minutes.
Note: This is another testing week. Do it as prescribed. For the barbell complex, do 5 repetitions of hang clean, then 5 repetitions of overhead press etc.... When complete with
each exercise, that will constitute a round. You are doing 4 rounds.
Week 12
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Warm Up: light Run: Max sit-ups, Swim: 200 easy, 500 Run: 20 minutes
overhead squats, light run 45 minutes steady steady
kettlebell swings (3 steady The only easy day was
rounds of 10 reps Nap Nap yesterday! ; )
each)
Strength: Swim: 200 yard easy
• Work up to 3 rep warm up. 5 X 200 Yd
max standing hard with 30 sec rest,
overhead press 200 Yd easy, 200 Yd
• Work up to 3 rep hard.
max deadlift
• Note: 1 rep max is Nap
estimated by
dividing 3 rep max
weigh by .93
• Test max pull
ups
Core/Work Capacity:
• Car push: push 30
seconds, rest 30
seconds for 10
minutes
OR
• Half bodyweight
sand bag get ups
(as many as
possible in 10
minutes) If no
sandbag,
substitute Turkish
getup (35-50 lbs).

Note: This schedule assumes a Friday evening start for the screener or Monday following this week leaving for BUD/S. Try not to skip the naps.

If you are using this as a BUD/S build up, skip everything after Monday. You could even put in an additional down week with no negative impact on your fitness at
all. This is the approach athletes use to taper for a big race or event. After 12 weeks of hard training, the taper week will improve your fitness by reducing your
built up fatigue. Athletes normally bounce back from taper week (easy week) feeling really good and with improved performance. That is the effect we are looking
for. You want to show up fit, but well rested and recovered. The worst thing you could do is show up tired and over trained. Take the down time.
 Unofficial Tactical Screener
CAPT Mike Prevost, USN

This test was modified from the Rob Shaul’s “Operator Ugly” fitness test. Rob took the approach of using fixed weight and
ranking scores based on bodyweight. In this modification, we use bodyweight and multiples of bodyweight for load, so
scores can be compared directly, regardless of weight. It is a complete test of physical strength, speed, stamina,
endurance and mental toughness. A high score indicates a broad base of physical ability that is applicable to the rigors of
the tactical environment. This is an unofficial screener designed as a self-assessment and is not an official screener for
any particular MOS or school.

*Rob is brilliant at program design. Visit his sites at www.mountainathlete.com and www.militaryathlete.com.

Warm up:
4 Rounds, light weight
Kettlebell (or dumbbell) swing X 10
Pushup X 10
Goblet Squat X 10

Test: The whole test should be completed in one hour. Work thorough it methodically. When you finish one
test, take a minute or two then set up for the next and execute right away.

(note: For the loaded events, round up to the nearest 5 pounds)

(1) Max Reps Standing Overhead Barbell Press @ 70% bodyweight (men), 45% bodyweight (women),
Protocol: Do two light warm up sets. Then do as many reps as possible with the assigned weight. You must remain
upright, with no excessive body lean. Also, your knees must be locked to prevent using your legs. This is a strict press.
You can rest with the bar on your chest.

(2) Max Reps Front Squat @ bodyweight (men), 80% bodyweight (women)
Protocol: Do two warm up sets. Then do as many reps as possible with your target weight. You can "rest" in the standing
position, holding the barbell on your chest in the "rack" position. The athlete must lower the barbell until his thighs are at
parallel or below. If you have a dynamax medicine ball, place it below the athlete, and have him touch the ball with is butt
for the "bottom" position. The top of the range of motion is standing with the hips locked out at full extension. The athlete
may hold the barbell on his chest which his hands and arms in the "clean" position, or crossed in the "body building" front
squat position. Clean position is preferred, but not required.

(3) Max Reps Dead Stop Dead Lift @ 120% bodyweight (men), bodyweight (women) in 60 seconds
Protocol: Do two warm up sets. Then do as many reps as possible in 60 seconds with the target weight. NOTE THAT
THESE ARE DEAD STOP DEAD LIFTS - NO BOUNCING! The barbell must stop completely on the floor after each rep.
Watch the clock, and when the second hand hits 60 seconds, stop.
Range of motion starts with the barbell resting on the floor and ends at the top of the lift with the hips fully extended. The
athlete may rest by setting the barbell on the floor and standing up without it.
Safety - Each athlete is responsible for his safety and proper lifting technique. If you feel your lower back beginning to
"break” or buckle, I strongly advise you set the barbell down and rest before attempting another rep. However, a full range
of motion determines whether or not a rep counts. "Ugly" dead lifts count, but expect to have a very sore lower back the
next day.

(4) 4 Rounds for total Reps

60 second 25m sprint
60 second rest
Protocol: Each full length counts as 1 rep. Each full round trip counts as 2 reps. No partials! The athlete has to sprint a full
length to get the point for the rep. Even just a step or two from finishing the last rep does not count.
(5) Max Strict Pull Ups
Protocol: These are dead hang and strict, chin above bar pull ups. No kipping, no chicken necking, no bullshit. The athlete
can "rest" while hanging on the bar with both hands in the bottom position. There is no set warm up for this test. The
athlete may do a couple warm up pull ups if he likes. I would not recommend it though.

(6) Half bodyweight (men) and (women) Sandbag Get up, max reps in 5 minutes
Protocol: Start standing with the sandbag on one shoulder (a sea bag with heavy duty trash bags of sand, duct taped
closed). Lay all the way down, then "get up" any way you want. The "finish" position is full sanding position, knees and
hips at full extension, feet shoulder width apart. The athlete may or may not switch shoulders with the sandbag as he
wishes. I switch shoulders every 5 reps to help me keep count. Do as many reps as you can in 10 minutes.

(7) 3 Mile Run For Time Within 25 Minutes (Boots and Utilities).
Protocol: Start within 10 minutes of finishing the Sandbag Getups. Time the run.

SCORING: Here's an example on how to score the test:

Overhead Press reps x1 Overhead Press - 10 reps = 10 points

Front Squat reps x1 Front Squat - 10 reps = 10 points
Dead Lift reps x1 Dead Lift - 18 reps = 18 points
Sprints x1 Sprints - 36 total = 36 points
Strict Pull ups x1 Pull ups - 18 reps = 18 points
SBGU x1 SBGU – 26 reps = 26 points
3 Mile Run: 25 min = 5 points, 5 points for each 3 Mile Run – 23 minutes = 10 points
minute under 25, subtract 5 points for each minute
over 25 TOTAL: 10+10+18+36+18+26+10 = 128 points

SCORING STANDARDS
Minimum passing score is 105
For male and female athletes:115 is a respectable score, 125 is a good score, 135+ is a great score
 About the Author

Mike Prevost earned a PhD in exercise physiology from Louisiana State University in 1995. He
specialized in muscle physiology and metabolism. Throughout his college years (10 years total) he
worked as a personal trainer in various gyms and fitness centers. He has trained athletes for many
different sports including triathlon, ultra running, surfing, power lifting, bodybuilding, mixed martial
arts, football, basketball and more. After finishing his PhD, he took a commission in the U. S. Navy
as an Aerospace Physiologist in the Navy Medical Service Corps. While serving in the Navy he
developed human performance training material for the U. S. Special Operations Command. He
developed new fitness standards for Navy rescue swimmers. He served as a consultant to the
USMC in evaluating the safety of the USMC Combat Fitness Test. He also served on a Navy
committee tasked with proposing alternatives to the Navy physical fitness test. He trained thousands
of aviators and aircrew on survival techniques, physiology, and human performance. He also served
as the Director of the Human Performance Laboratory at the U. S. Naval Academy, where he
performed physiological testing of athletes to improve performance, developed the Principles of
Strength and Conditioning Course for all Midshipmen, and served as the director of remedial fitness
training programs. He has over 25 years of experience in working with athletes.