The Combat Swimmer Stroke - One Stop Shop For Training, Information, Videos, Critiques
The reason why learning to do the combat swimmer stroke or the swim portion of the Navy PST as efficient as possible is so you can actually perform well on the remaining events of the PST (pushups, situps, pullups, 1.5 mile run). This requires good technique, water conditioning (getting into swimming shape), and practice. Then you have to start to progress further with a pair of fins on once you have mastered the CSS of the PST with competitive scores.
Making the 500yd swim a warmup to ALL swim workouts is the first start to not only preparing the body for the test, but the mind as well. Being able to say a 500yd swim is "just a warmup" is a game changer with you becoming mentally stronger with this PST competition.
Check out these Combat Swimmer Stroke Related Articles and Videos
One of my favorite CSS Videos throughout the years: (youtube)
Common Errors when Learning the Combat Swimmer Stroke BUT the TWO Most Important to fix:
The Other Common Errors:
Crushing the PST (Swim, PT, Run)
PST: Putting it ALL Together: Learn HOW to take this test or you will never even make it TO the Training.
Learn How to PST Transition - Especially if the run is the worse event after doing the preceding PST events.
The 500yd Swim of the PST is just the first event of the 5 part PST. Learn HOW to take the test efficiently so you can crush all events. See related articles on Crushing the PST:
Once you get the contract - congrats! You made it TO the training. Now you need to focus on being the top 25% of your class on Day 1 of First Phase in as many events as possible because the bottom 75% typically will not make it. That means you now have to train to get THROUGH the training. There is a difference between the two phases of tactical fitness. You can do both at the same time AFTER you have reached optimal numbers on the PST.
After You Pass the PST - Assess Yourself for
Any Other Weaknesses (Assessment Tool)
Your Weaknesses Will Be Exposed IF YOU Ignore Them - During the Recruiting Process and certainly through Prep and BUD/S itself.
Not being prepared for your "dream job" is on you. It takes time to get to the level of being able to crush the PST and then the follow on logs, boats, and weekly 4 mile runs, and 2 ocean mile swims with fins. Just because you can crush a PST, does not mean anything for the follow on events at BUDS.
Show up on Day 1 of your job interview (PST Test Day) well prepared and be in the passing group at least. Showing up and failing is the wrong attitude and a horrible first impression to your future employer. YES - take it that seriously IF you really want this. After all, it only takes Four Steps to Get Prepared for Special Ops Selection.
Once again - Get on a Program! Get the FREE week and get the ball rolling!
It depends: The Complete Guide to Navy SEAL Fitness is a classic and focuses on high rep calisthenics and running and swimming base. You will build up your running over 12-18 weeks to 20 miles but very fast paced focus on both the 1.5 mile run for the PST and the 4 mile timed run for weekly run test at BUDS. If you are an athlete with a strong power / strength background in lifting and not running or swimming, Navy SEAL Fitness is ideal for you. IF you need some place to start Navy SEAL Fitness is ideal for you as well because a calisthenics base / running / swimming progression is a good place to build a foundation. Though you will likely need to spend some time in the Navy SEAL Weight Training Book OR if Navy SEAL FItness is too challenging, go with Navy SEAL SWCC, EOD, Diver, PST Phase 1 Workout. Phase 1 is a good starting point if Navy SEAL Fitness program is too tough.
Navy SEAL Weight Training - This is part two (winter lifting phase) of my SEAL Prep program. If you have done the Navy SEAL Fitness (12 weeks to BUDS) program a few times and need a break, this is the next program that integrates lifting with the Navy SEAL Prep training. This is ideal for people who have come from an endurance athlete background. Athletes like swimmers and runners will also require some strength training as you will be exposed to challenges under logs and boats during the first phase and many miles of rucking 50+ lbs of backpacks and gear in 2nd and 3rd phases of BUDS. Do not skip lifting in your year of training prep. However, if you are coming from a powerlifting / football background, supplementing a few lifts into your endurance / muscle stamina focus plan is something you may enjoy especially if training for a year or more during your prep phase.
Navy SEAL / SWCC, EOD, Diver Program Series - Phase 1 is what I call a beginner guide, but it is still challenging. It is geared toward those who are scoring minimally or failing their Navy PST test - 500yd swim, pushups, situps, pullups, 1.5 mile run. It is easier than The Complete Guide to Navy SEAL Fitness and a good prep course before attempting it.
Phase 2 and 3 of the Navy SEAL / SWCC, EOD, Diver program is about the same level of intensity as Navy SEAL Fitness and is also a good follow-up plan after Phase 1.
Phase 4 ot the Navy SEAL Key to Mental Toughness is by far my toughest workout ever created. It resembles a day of BUDS, complete with "wet and sandy", runs after eating, high rep punishment push-ups, 4 mile timed runs, 2 mile swims with fins, log PT simulation, and even a HellWeek Simulator with 3 workouts a day.
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