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What Should Your BUD/S Class Up PST Scores Be?

• Stew smith

Navy PSTs Matter - They Are the Entrance Exam for All Special Warfare/Special Ops Programs. 

All Navy Special Warfare/Special Ops candidates are well aware of the Navy Physical Screening Test: 500yds swim CSS, pushups 2 min, situps 2 min, pullups max, and 1.5 mile run. This is the entrance exam that matters if you want to enter the training to go SEAL, SWCC, EOD/Diver, Rescue Swimmer, and Special OPS Independent Duty Corpsman (SOIDC) / SARC. Other Navy programs also require this entrance exam. 

However, are you aware of the "extended" PST they give BUD/S candidates the week prior to classing up to start SEAL training? Not only is this a tougher test, but the standards for those selected to advance to the selection program are also more demanding. Here are the average results of a recent class getting ready for the first phase. 

Average Scores on the Extended PST the last week of BUD/S Prep:

1000m swim with fins - 17:30
Pushups 92
Situps 82
Pullups 16
4 mile run 27:40

After BUD/S Prep, you go to BUD/S Orientation (BO). You have to pass the following events as well during BO: 

2 mile swim with fins
Obstacle Course
4 mile run
Knot Tying and 35m underwater swim

One of many Pool Skills Required - Drownproofing

Now, the first phase begins for you the following week, with anywhere between 150-200 students in your BUD/S class.  You will take weekly tests in a 2-mile ocean swim, a 4-mile run, and an obstacle course throughout the 25 weeks of BUD/S. A variety of pool skills and tactical tests will be part of each phase of BUD/S as well. Every week, there is a test at BUD/S in addition to the basic run, swim, and o-course. 

What is amazing that after all the preparing, testing, and time waiting to start, within 4 weeks from starting 60-70% of the class will have failed out, quit, or rolled due to injury. So, do you need to run more than 1.5 miles? Yes. Do you need to swim with fins for 60-80 min non-stop? Yes. Do you need to maintain your PST scores during Prep/BO? Yes. Otherwise, your spec ops dreams may end before they even start. 

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Who is Stew Smith? Coach, Trainer, Author, Podcaster 

I'm the former Navy SEAL that special ops candidates go to for books, ebooks and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession.  See More at StewSmithFitness.com

Quick Summary: Here is a list of what we do at StewSmithFitness.com

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You can always email Stew Smith if you have questions (Stew@stewsmith.com)
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  2. eBooks, Books and eBooks in PRINT (over 40 options)
  3. Spec Ops Swim Critiques on social media - YouTube, TikTok, Instagram
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  10. Online Coaching - Get personalized programming designed for your goals, abilities, time per day, days per week, equipment/facilities...etc.

Dive deeper into Tactical Athlete training and mental toughness by exploring Stew Smith Fitness Programming for the Tactical Athlete online store. Discover the strategies and techniques elite forces employ to overcome physical and mental barriers.

Visit https://www.stewsmithfitness.com now and equip yourself with the tools for success for many special ops-level selection programs in the military and police world. 

Here is a list of what we do at StewSmithFitness.com

Core Mission

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Discover the Secret to Unlocking Your Best Health After 50 (latest program developed)

As you cross the wonderful milestone of 50, you might find that your body doesn’t quite bounce back the way it used to. You’re not alone in this—many men and women in your age group are searching for ways to revive their fitness levels without feeling overwhelmed. That’s where longtime coach and fitness writer Stew Smith’s newest book, "The Ageless Athlete: Fitness Over 50," comes into play. This book may just be the spark you need to ignite your fitness journey.

Truth is, there are people over 60 and 70 doing this workout. Even the advanced section. It works and will help you progress from beginner to intermediate to advanced. 


Have you been thinking about getting back in shape but don’t know where to start?

Imagine waking up each day with more energy, flexibility, and the drive to embrace life head-on. Stew Smith, a seasoned fitness expert with 56 years of experience, has crafted a program specifically for guys like you—men who may feel overwhelmed by fitness options or unsure what’s suitable for their age. With his 22-week plan tailored to beginners, intermediates, and advanced practitioners, you will find exactly what you need to suit your current fitness level.

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

New Tactical Fitness Training Course!

Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.


Where to Find More Information About Optimal Performance Training Programs

When you start training again, consider the seasonal tactical fitness model.  I call it A WAY to train, and obviously not the only way to train. But it offers the opportunity to never neglect your weaknesses, helps with flexibility and mobility, but will also put you at a level of physical abilities where you are happy with your overall ability to just about anything. We have a system where the seasons dictate our training. When it is nicer outside, we tend to run and do more calisthenics.  When it is colder and not so nice, we lift more, run, less, and still maintain our outdoor activities with shorter runs and rucks. Check it out: Seasonal Tactical Fitness Periodization System.  

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Online PT CLUB - Weekly Workouts created personally for you.


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If you want access to years' worth of workouts, many of the top eBOOKs, favorite workouts of the week, a free fitness APP, a closed Facebook Group, a video/picture library of exercises, and more access to LIVE Q/A sessions, check out the Stew Smith Fitness Members Section. 

The dashboard below has the links to all the information, archives, videos, and links to workouts, podcasts, live Q and A lessons. 

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Best of all, if you have questions, email Stew Smith himself (Stew@stewsmith.com).  Join the tactical fitness group discussions, latest articles, videos, podcasts at the Stew Smith Tactical Fitness Training Closed Group on Facebook.

 

Questions?  Just email - Stew@StewSmithFitness.com

 

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