Know if You are Ready to Get TO and THROUGH BUD/S

There Are No Easy Days - Are you Mentally and Physically Ready?

Preparing for Navy SEAL training is an extraordinary challenge that demands everything you have. This requires time for research, preparing all components of fitness, commitment and discipline to never quit, and self-awareness of your strengths and weaknesses. This readiness scorecard is designed to help aspiring SEAL candidates honestly assess whether they possess the physical fitness, mental toughness, swim proficiency, teamwork/maturity, and understanding of SEAL values necessary to succeed in Basic Underwater Demolition/SEAL (BUD/S) training. By thoroughly evaluating yourself in these critical areas, you'll gain valuable insight into your current level of preparation and identify actionable steps to enhance your readiness for one of the military's most demanding programs.

Related Articles for Recruit Research, Recruit Prep Timeline, and Mental Toughness

My goal for this questionnaire is to give you a self-assessment and a better understanding of all that you need to do to prepare for Navy SEAL training:

Here are the key areas of self-evaluation:

      Physical Fitness

1. Do you have a consistent workout routine that focuses on running endurance, strength, and swim training?
   2. Can you exceed the competitive standards of the PST - all events?
   3. Can you run 4 miles in less than 28 minutes?
   4. Can you carry 40-50 lbs ruck or carry equipment at a 12-minute/mile pace - soft sand? 10 min/mile on normal ground?
   5. Can you bench, squat, and deadlift your bodyweight for 10+ reps?
   
   Scoring criteria: 0-5 points (1 point for each "Yes" answer)
   
   If you need to do better on the above questions (and more) click above
   
   

   Mental Toughness

   1. Have you participated in activities that test your mental resilience (e.g., challenging sports/events, long-distance runs, early morning workouts)?
   2. Can you maintain composure under stress (training or real life)?
   3. Have you set personal goals and continually challenged yourself to achieve them?
   4. Do you have a positive self-talk dialogue with yourself?
   5. Do you have strategies to cope with failure or self-doubt?
   
   Scoring criteria: 0-5 points (1 point for each "Yes" answer)
   
   

   Learn The Never Quit Mindset Method

   The ability to maintain optimism and persistence even in the face of repeated challenges sets them apart. It is a mindset, a Never Quit Mindset. 

   OPTIONS: Book, eBook, Audio Book, and Video Training Course

   
   

   Swim Proficiency
   

   1. Do you swim 4-5 days/week and feel comfortable in open water?
   2. Can you tread water for at least 5minutes (no hands) without a break?
   3. Have you practiced drownproofing and knot-tying skills?
   4. Can you rescue a simulated victim in the pool?
   5. Can you swim 2 miles (4000yds) in less than 75 minutes?
   
   Scoring criteria: 0-5 points (1 point for each "Yes" answer)
   
   Pool skills, SCUBA training, swimming conditioning
   
   

   Teamwork and Maturity
   

   1. Have you participated in team sports or activities that emphasize teamwork?
   2. Do you feel comfortable speaking up in group situations?
   3. Are you 20 years old or older?  (Teen attrition statistics are highest)
   4. Do you have a weakness that you are focused on improving?
   5. Do you actively listen and provide constructive feedback to teammates?
   
   Scoring criteria: 0-5 points (1 point for each "Yes" answer)
   
   
   Team Work: No One Gets Through BUD/S By Themselves
   
   

   Knowledge of Navy Values and SEAL Culture
   

   1. Do you know the recruitment/training process: DEP, taking PST, contract, ship-date, Bootcamp, BUD/S Prep tests, BUD/S phase events, and SQT?
   2. Have you studied the history and missions of the Navy SEALs?
   3. Do you know the Navy SEAL Ethos?
   4. Have you communicated with current or former SEALs for insights into their experiences?
   5. Can you articulate why you want to become a SEAL and what it means to you?
   
   Scoring criteria: 0-5 points (1 point for each "Yes" answer)
   
                                          BUD/S Graduation Class 182 (1992)
   
   

   Scoring Summary:
   

   - 0-7 points: Need Improvement - You have significant work ahead to prepare for BUD/S. Focus on building physical fitness, mental resilience, and swim proficiency.
   
   - 8-15 points: Moderate Readiness - You are on the right track, but there are critical areas that need attention. Prioritize strengthening any mental/physical weaknesses.
   
   - 16-22 points: Good Readiness - You show potential for success in BUD/S, but there is still room for growth. Stay diligent in your training and consider developing a training plan for areas that need improvement.
   
   - 23-25 points: Highly Prepared - You are very ready to undertake the challenges of BUD/S. Continue to refine your skills, maintain your fitness, and reinforce your mental toughness as you approach training.
   
   
         Mindset: If you think about winning, you do not think about quitting!
   
   

   Actionable Next Steps:

   1. Set Training Goals: Based on your score, create a training regimen that targets weak areas. See programming.
   2. Seek Feedback/Critiques: Connect with former SEALs or trainers for insights and advice on preparation. email - stew@stewsmithfitness.com
   3. Engage in Simulations: Participate in team-building activities and physically demanding challenges to simulate SEAL training conditions.
   4. Track Progress: Assess yourself and keep track of your training, nutrition, sleep, and experiences, noting improvements and areas for further development.
   5. Stay Committed: Use your passion to build discipline for becoming a SEAL as a driving force in your daily training and preparations. BUD/S is the cost of the dream.
   
   

   In conclusion, this readiness scorecard is designed to give you a clear, honest picture of where you stand and what steps you need to take as you prepare for Navy SEAL training. Use your results not just as a measure of your current capabilities, but as a roadmap for your ongoing development. Weaknesses will be exposed in the first week of SEAL training. With focused effort, consistent self-assessment, and a commitment to growth, you can maximize your readiness and approach BUD/S with confidence and resilience. Remember, preparation is a journey that can last years. Keep pushing your limits and striving for excellence every step of the way.

More About StewSmithFitness.com

Core Mission

• Tactical Fitness Training For the Candidate / Recruit: Specializing in preparing individuals for military, special ops, law enforcement, and firefighter selection programs (getting you "TO and THROUGH" training).
  
  
• Functional Training for Both Active Duty / Recruits: Utilizing a seasonal tactical fitness periodization system that balances longer workouts of running/rucking, swimming, and calisthenics during the Spring/Summer when days are longer. Then, the focus shifts in the Fall/Winter to lifting (Cals/cardio maintenance) when the days are shorter/colder. This process has 25 years of proven success building tactical athletes who improve in all areas of fitness: strength, power, speed, agility, endurance, muscle stamina, mobility, flexibility, and grip.
  
  
• 
• Becoming an Asset for All Types: Even non-tactical athletes want to be of use in situations that require some level of fitness to get through the day. Be an asset, not a liability, in potentially dangerous situations, whether natural or man-made. Fitness can be a common denominator in successfully enduring life-or-death scenarios. 

Specific Programs & Courses

• The Ageless Athlete (Fitness Over 50): A 22-week program designed for beginners to advanced trainees looking to regain fitness, flexibility, and energy.
  
  
• Tactical Fitness Over 40: After training people for over 25 years now, many who started with me in the early 2000s are now in their 40s and beyond. Learning how to shift training to remain an asset while also offering longevity, flexibility, and mobility is central to this 52-week program. (4-part series)
  
  
• Tactical Fitness Course: An 80-minute course on preparing for Spec Ops selection, getting TO and THROUGH the toughest military special ops’ programs using this two-phase system.
  
  
  Seasonal Tactical Fitness Periodization - A 25 Year proven system to become a tactical athlete. 
  
  
• The Never Quit Mindset Book and Course: The "Never Quit Mindset" book and course is a deep dive into building constructive habits that incrementally improve discipline, build mental toughness, and foster a Never Quit Mindset in anything you want to do.
  
  
• Specialized Workout Plans: Specific, tailored programs for Navy SEAL (Phases 1-4), SWCC, Army (SF/Ranger/Airborne), USMC MarSOC / (RECON), Air Force (PJ/CCT), Coast Guard, Law Enforcement (FBI/DEA/FLETC), Fire Fighter, and general fitness too for beginners and advanced athletes alike.
  
  
  

Resources and Content

• • Extensive Content Library: Over 1,000 free articles, 200+ podcasts, and social media content (YouTube, TikTok, Instagram) featuring Spec Ops swim critiques and LIVE QA sessions.
    
    
  • NEW SKOOL.com Tactical Fitness Community
    
    
  • Educational Materials: Over 40 options for eBooks, videos, printed books, podcasts (200+), and online video courses.
    
    
  • Apps: Pushup Push, Pullup Push, FBI workout, and Navy SEAL exercise apps (iPhone/Android).
    
    
  • LIVE QA Sessions Each Week: Monday and Tuesday, 9 am EST on social media platforms (YouTube, Instagram, Facebook) and Skool.com Tactical Fitness community.
    
    
  • Online Coaching: Personalized programming based on specific goals, equipment, and your time availability.
    
    
  • Membership Site: Access to hundreds of weeks of training, unpublished workouts, and exclusive content, weekly newsletter sent to subscribers with the week's latest articles, videos, and workouts (beginner/intermediate, and advanced special ops prep workouts).

Training is What We Do: 

Need Programming for Fitness Tests and Beyond?  We are all about getting you TO and THROUGH your future training program.  See how that works.