CATEGORY I WORKOUT
The Category I Workout is designed for individuals who have not recently, or have never, participated in a routine physical training (PT) program.
Remember:
Category I is a progressive, nine-week program. Follow the workout to the best
of your ability and you will be amazed at the progress you make.
Running
Most of the physical activities you will be required to perform during your six
months of training at BUD/S involve running. Intense running can lead to stress
injuries of the lower extremities in trainees who arrive unprepared for it.
Swimming, bicycling, and weight training will prepare you for some of the
activities at BUD/S,
but ONLY running can prepare your legs for the rigors of the BUD/S program. You
should also become accustomed to running in boots, a daily BUD/S activity.
Select a lightweight boot such as Bates Lights.
The running distance goal of the Category I student is to work up to 16 miles per week. After you have achieved this goal, you will be ready to tackle the Category II goal of 30 miles per week.
CATEGORY
I RUNNING SCHEDULE
| Week 1 | Monday, Wednesday, Friday; 2 miles per day, 8:30 pace | 6 miles/week |
| Week 2 | Monday, Wednesday, Friday; 2 miles per day, 8:30 pace | 6 miles/week |
| Week 3 | No running. High risk of stress fractures | |
| Week 4 | Monday, Wednesday, Friday; 3 miles per day | 9 miles/week |
| Week 5 | Monday - 2 mi, Tuesday - 3 mi, Thursday - 4 mi, Friday - 2 mi | 11 miles/week |
| Week 6 | Monday - 2 mi, Tuesday - 3 mi, Thursday - 4 mi, Friday - 2 mi | 11 miles/week |
| Week 7 | Monday - 4 mi, Tuesday - 4 mi, Thursday - 5 mi, Friday - 3 mi | 16 miles/week |
| Week 8 | Monday - 4 mi, Tuesday - 4 mi, Thursday - 5 mi, Friday - 3 mi | 16 miles/week |
| Week 9 | Monday - 4 mi, Tuesday - 4 mi, Thursday - 5 mi, Friday - 3 mi | 16 miles/week |
CATEGORY
I PHYSICAL TRAINING SCHEDULE
Monday, Wednesday, and Friday
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Sets of
Repetitions
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| Week 1 | 4x15 push-ups; 4x20 sit-ups; 3x3 pull-ups |
| Week 2 | 5x20 push-ups; 5x20 sit-ups; 3x3 pull-ups |
| Week 3 | 5x25 push-ups; 5x25 sit-ups; 3x4 pull-ups |
| Week 4 | 5x25 push-ups; 5x25 sit-ups; 3x4 pull-ups |
| Week 5 | 6x25 push-ups; 6x25 sit-ups; 2x8 pull-ups |
| Week 6 | 6x25 push-ups; 6x25 sit-ups; 2x8 pull-ups |
| Week 7 | 6x30 push-ups; 6x30 sit-ups; 2x10 pull-ups |
| Week 8 | 6x30 push-ups; 6x30 sit-ups; 2x10 pull-ups |
| Week 9 | 6x30 push-ups; 6x30 sit-ups; 3x10 pull-ups |
| Note: for best results, alternate exercise. Do a set of push-ups, then a set of sit-ups, followed by a set of pull-ups. Do not rest between sets. | |
CATEGORY
I SWIMMING SCHEDULE
(Sidestroke
with no fins, 4-5 days per week)
| Week 1 | Swim continuously for 15 minutes |
| Week 2 | Swim continuously for 15 minutes |
| Week 3 | Swim continuously for 20 minutes |
| Week 4 | Swim continuously for 20 minutes |
| Week 5 | Swim continuously for 25 minutes |
| Week 6 | Swim continuously for 25 minutes |
| Week 7 | Swim continuously for 30 minutes |
| Week 8 | Swim continuously for 30 minutes |
| Week 9 | Swim continuously for 35 minutes |
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Notes: If you have access to a pool, swim as often as possible. Your initial work-up goal is 4-5 days per week and 200 meters distance per session. Develop your sidestroke on both right and left sides. Try to swim 50 meters in one minute or less. If you DON'T have access to a pool, ride a bicycle for twice as long as the recommended swim duration. |
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