🇺🇸 United States — PST & BUD/S preparation
Preparation for the Navy SEAL Physical Screening Test (PST) and BUD/S training. PST: 500yd swim, push-ups, sit-ups, pull-ups, 1.5-mile run.
This track is for candidates preparing for Navy SEALs (United States) who want a structured, progressive plan instead of guesswork. Whether you are starting from a low base or already train regularly, the plan begins from a baseline test so the starting volume and intensity match your current level.
PST minimums: 500yd swim 12:30, 50 push-ups, 50 sit-ups, 10 pull-ups, 1.5-mile run 10:30. Competitive: 8:00 swim, 90+ push-ups, 90+ sit-ups, 18+ pull-ups, 9:00 run.
Use this as preparation guidance and always verify current official requirements with the relevant official recruitment or defence website — selection standards can change and differ per intake.
Your Navy SEALs plan is built around the demands that matter most for this route: swim, push endurance, core endurance, pull-ups, 1.5-mile run. Each is progressed gradually and adjusted to your baseline result and readiness, so the work scales with you rather than overloading you early.
Preparation starts with a short baseline test in PrepForge DefenceReady. Your results set the starting point for every session and let the app track real progress over time rather than generic targets.
The free plan gives you the baseline test, this track and a structured 7-day starter plan. Premium unlocks the full periodised plan (4/8/12 weeks), readiness-based load adjustment, retests, progress analytics and every track. Payments are securely processed by Stripe and you can cancel anytime from the billing portal.
Start your free baseline test for Navy SEALs →
PrepForge DefenceReady is an independent preparation platform and is not affiliated with any military or government organisation. Training guidance is informational and not medical advice.