Can YOU Survive This Navy SEAL Prep?

Jake Swig presents Version 8 of the free Navy SEAL PST preparation guide, addressing criticisms about its difficulty and efficacy. He asserts that this guide is derived from the Naval Academy's 30-year program, which boasts a 98% graduation rate from the world's toughest military training. Swig highlights that many paid programs only prepare individuals halfway, often leading to overuse injuries due to insufficient volume. In contrast, this program, which may require quitting a job to fully commit, aims to turn individuals into machines, emphasizing individual motivation over group training.

Before beginning this program, individuals must be consistently running 25 miles per week for several months, as it is not beginner-friendly. The program requires four workouts a day, potentially five if lifting is added. Swig stresses that there is no substitute for training, suggesting a prime preparation period of about four months for those with a good base. He advises against prolonged training for years, as it indicates a lack of prerequisites for intense training. The goal is to make a 'seventh-grade, eighth-grade runner and swimmer,' with swimming introduced after achieving 25 miles per week in running.

The PDF focuses solely on PST preparation. Once the PST is complete, individuals are encouraged to transition to the Master Class for further SEAL training preparation. The program is structured into 8-week cycles, with a rest week after each cycle to recover. Swig emphasizes that consistent, gradual improvement in run and swim times should be observed, and if not, individuals should reach out for guidance. He also outlines the importance of a detailed logbook to track nutrition, workout times, distances, and lap times to identify patterns and optimize performance.

Proper nutrition is critical for recovery and performance. Swig recommends consuming a pound of pasta daily, especially two cups after every workout, and emphasizing beef for recovery. A daily 30-minute abs routine is mandatory, and 15 minutes of neck bridges are added to address neck pain from carrying heavy boats. He also advises practicing breath-holding throughout the day but strictly warns against breath-holding in the pool due to safety risks.

Daily supplements are crucial to support the skeletal system and counteract sodium loss through sweat. The recommended regimen includes one multivitamin, one calcium supplement, and two glucosamine with chondroitin pills daily. Magnesium and salted water can be added to prevent cramps. For shin splint prevention, a dedicated playlist by Jeff Nichols is recommended, focusing on exercises and techniques to mitigate this common injury.

To improve swimming speed, individuals must swim five consecutive days a week. The morning swim always starts with 10x100 freestyle intervals with a 500 cool-down, with options to start with 50s or 25s if 100s are too challenging. Flip turns and dolphin kicks are essential techniques. Interval timing is set by swimming a 100 or 50, adding 30 seconds, and rounding up to the nearest five-second increment. This interval is then reduced by 5 seconds weekly, pushing individuals to swim each lap at 100% effort. Freestyle is preferred over combat sidestroke because it allows for better speed and cardiovascular development. The goal is a sub-1:10 100-meter freestyle.

The new PST includes a 1000-meter fin swim. The evening swim program gradually integrates fin training, starting with 100-meter drills and incrementally increasing distance across CSS and breaststroke. Scuba Pro Jet fins are recommended, specifically medium size, paired with all-black booties and 'right' tri-socks to prevent foot peeling and blisters. Fin training is expanded upon in the Master Class once the PST is passed.

Running is a critical component of SEAL training. Proper shoe management is emphasized; new running shoes should be purchased every six weeks due to their limited mileage lifespan of approximately 200 miles. This prevents stress fractures and other injuries. Runners should avoid changing shoe brands mid-protocol. Runs should be separated by 12 hours for optimal recovery.

Monday and Wednesday mornings involve speed tree workouts, followed by a 3-mile volume run in the evening, alongside push-ups and pull-ups (aim for 20 pull-ups, though 12 are initially sufficient). Tuesday and Thursday include a 5-mile talking pace recovery run and two swims. Friday mornings feature 400-meter repeats, gradually increasing from three to eight repetitions, with a 400-meter sprint and 400-meter jog. Friday evenings involve another easy 3-mile run. Saturday mornings are dedicated to volume runs, incrementally increasing mileage by one mile each week until reaching 12 miles, then alternating between 12 and 8 miles. Weekends are for rest and major carb-loading.

The speed tree workout starts with a 5-minute jog warm-up, followed by alternating sprints and jogs (1-minute sprint, 1-minute jog; 2-minute sprint, 2-minute jog; 3-minute sprint, 3-minute jog; then descending order). The goal is to maximize distance during the sprint portions. Incremental distance gains are expected. Swig also strongly advocates for daily stride length training, especially downhill running, to significantly improve mile times without increasing effort.

For individuals with no prior running experience, a beginner's run program is provided. This program starts at zero miles and gradually introduces running, focusing on building bone density and adapting the body to volume. Rucking is incorporated early on to bulletproof calves and lower legs, preventing shin splints. Running is slowly introduced around week 9, alongside continued rucking, with mileage gradually increasing up to 25 miles per week before swimming is added. If any week becomes too challenging, individuals should repeat the previous week until their body adapts.

If shin splints occur, individuals should switch to biking and return to the rucking program to rebuild leg muscles, as stress fractures often result from untreated shin splints. For PST tapering: three days before, a 20-minute light workout (10 min run, 10 min swim); two days before, complete rest; one day before, a hard 2-minute swim and 3-minute run. On the day of the test, a 500-yard jog three hours prior, hydration, and a light meal are recommended, avoiding a heavy breakfast.

Lifting is not a primary focus for SEAL training and should be secondary to running and swimming. Swig provides a separate lifting PDF (a Google spreadsheet) for those who need it, scheduling heavy full-body lifts on Monday and Friday, and a lighter 30-minute lift on Wednesday, always done at the end of the day to avoid impacting running performance. He warns against lifting six days a week, as excessive muscle mass can hinder endurance. Swig stresses that this program is difficult, and those who cannot complete it are unlikely to succeed in SEAL training. He also provides strict minimum performance standards for aspiring SEALs before shipping off to training.