Naval Special Warfare Command (WARCOM)

Naval Special Warfare Group one Naval Special Warfare Group TWO West coast East Coast

SEAL Team 1 SEAL Team 3 SEAL Team 2 SEAL Team 4

Seal Team 5 SEAL Team 7 SEAL Team 8 SEAL Team 10

SDV Team One DEVGRP

INFORMATION

JUNE 2013

1 NAVY SEAL PRESENTATION S.E.A.L.

• Sea / Air / Land • Commissioned in January 1962 by President JFK • SEAL Team 1, 3, 5, 7, 9, SDV-1 - Pacific Fleet • SEAL Team 2, 4, DEVGRP, 8, 10, - Atlantic Fleet • Special Operations worldwide Requirements

• Minimum ASVAB score VE+MK+MC+CS=220 or GS+MC+EI=173 • Eye sight - 20/40 & 20/70 correctable to 20/25 with no color blindness * (light test, not picture book) • Must be 28 years old or less • Only men are eligible • Must be a U.S. Citizen • Pass the Physical Screen Test (PST) Waivers

ASVAB WAIVER = Up to 3 points per Line Score with qualifying QT.

EYE WAIVER= Waivers may be granted for Applicants who have had PRK or Lasik eye surgery. Waiting Period to join the Delayed Entry Program to join the Navy to attend BUD/S is 6 Months from date of surgery.

AGE WAIVER = Up to 24 Months and must be in BUD/S before 30th birthday.

2 CIVIL WAIVER = All civil convictions can be handled on a case by case bases.

NOTE: A physical waiver at MEPS may not be valid after the physical exam in Boot Camp.

3 Physical Screen Test

• Swim 500 yards using the breast stroke and/or side stroke in 12:00 minutes (10 minute rest) • Minimum of 50 pushups in 2 minutes (2 minute rest) • Minimum of 50 sit-ups in 2 minutes (2 minutes rest) • Perform at least 10 pull-ups, no time limit (10 minute rest) • Run 1 ½ miles wearing running shoes and shorts in 10:30 minutes

How to become a SEAL

• Contact your local Navy Recruiter and SEAL Mentor • Goto MEPS and do the ASVAB and physical ONLY. You do no have to join the Navy and pick a Navy job to hold a spot. • Pass the PST • Reclassify your contract to a SEAL contract. • Train with the Local SEAL Mentor/Trainer • Pass the 2nd PST within 14 days of going to Bootcamp • Complete Navy Boot Camp in Great Lakes ILL – 9 weeks • During Boot Camp you will train with the SEAL/Dive Motivators • Must pass Physical Screening Test You may try several times in Boot Camp • Attend up to 12 weeks of physical Training in Great Lakes, prior to BUD/S. l • Complete BUD/S training (27 weeks) • Complete 3 months of advanced Training in (SQT) SEAL Qualification Training • Report to a SEAL Team - As little as 13 MONTHS from Boot Camp to SEAL

4 Basic Underwater Demolition /SEAL training

• Coronado, CA. • 6 months long. • Train 5 days per week - except for hell week and San Clemente Island • Nights and weekends off unless there is night training • 2 men / room in barracks on the Coronado Beach

WHAT IF?

What if I get hurt? • BUD/S has some of the best sports medicine doctors around If they can re-mediate you, they will put you back in class

If I get hurt bad or quit, where will I go? • You will go back to the fleet and work in the job that you and the Navy pick. • If you Med Drop and want to try again, you will have to wait for up to 2 year. IF YOU DOR (QUIT) NO SECOND CHANCE.

What if I join another branch of service first? • You cannot go to BUD/S if you are in another branch. • You will have to fulfill your current Military contract. • Be discharged from that branch and then join the Navy.

If you join another branch of service first. • You may have to come in at a lower pay grade… And you will miss out on any sign-on bonuses and up to $90,000.00 re-enlistment bonus from the Navy • You will miss out on the automatic advancement to E-4 after you graduate from BUD/S.

• You will miss out on the automatic advancement to E-5 upon reenlisting.

5 BOOT CAMP

• 9 weeks • Train with the SPECWAR Motivator every other day for 1 hour • PST in 2nd week of training, after you are cleared from Medical • Must take 2nd physical screening test (PST) towards the end of Boot Camp

PREP COURSE

• Located at Great Lakes, same base as Boot Camp • 8 to 12 weeks in length • Basic conditioning in various techniques • Entry PST with minimum score requirements • Work Monday through Friday • Two hour – Running and Exercise per day • Two hour – Swimming per day • Two hour – Class Room per day • Exit PST – 100 YD swim, Push-ups, Sit-ups, Pull-ups, and 3 mile run Transfer to Coronado, CA ( BUD/S )

6 BUD/S TRAINING INDOCTRINATION PHASE

• Mandatory training • Five week in length • Basic conditioning in various techniques • Must take physical screening test

FIRST PHASE

• Eight weeks • Four mile timed runs in boots

• Timed obstacle courses • Up to two-mile ocean swims with fins/mask/life jacket • Team work • Small boat seamanship • HELL WEEK •Week #3 • Continuous training • Four hours sleep maximum • Test one’s physical and mental motivation • Perform 10 times the work the average man thinks possible • SEAL’s mainstream Value: TEAMWORK •Conditioning • MAR OPS • Methods of conducting hydrographic surveys • Prepare a hydrographic chart

7 8 SECOND PHASE

• More in-depth training • Seven weeks • Physical training continues • Combat SCUBA • Open circuit (compressed air) Closed circuit (100% oxygen) • Day and night diving • Basic Combat Swimmer Skills • Separates SEALs from all other Special Operations Forces • Learn Diving Physics • Learn dive medical disorders • Equivalent to Civilian Advanced Open Water Diver

9 THIRD PHASE (LAND WARFARE)

• Ten weeks • Demolitions • Reconnaissance • Weapons training • Land Warfare Tactics • Prisoner Handling • Room Clearance • Land Navigation • Small-unit Tactics • Rappelling

• Military Land Demolitions • Military Underwater Demolitions

• The final 4 week are at San Clemente Island where “THEY CAN’T HEAR YOU SCREAM”. • Apply techniques acquired throughout training.

10 POST-BUD/S

• Report back to NAVSPECWARCENTER to complete (SQT) SEAL Qualification Training – 3 months

• SQT will bring you up to a higher level of expertise • After completion of SEAL Qualification Training, qualified personnel will receive SEAL classification and the SEAL Insignia

• Report to a SEAL Team

SEAL Teams

11 Over Seas SEAL Detachments (DETs)

SEAL Teams

• SEALs and full range of Navy support • Teams 1, 3, 5, 7, 9 located at Coronado, CA. SDV Team 1 Hawaii. • Teams 2, 4, 8, 10, located at Little Creek, VA • 8 Platoons per Team (2 Officer/14 Enlisted per platoon) • Total of 80 Operational Platoons

12 SEAL Delivery Vehicle Teams

• SEALs, Fleet Divers and Navy support • Operate in and from fully flooded submersibles • SDVT-1 located at Pearl Harbor, HI • SDVT-2 located at Little Creek, VA

ADVANCED COURSES

• SEAL Delivery Vehicle (SDV) training

• Sniper • SEAL Tactical Communications • Diving Supervisor / dive technician • Jump Master, Static Line • Jump Master, Free Fall • Rappel Master • Fast Rope Master • Cast Master • Range Safety Officer • Language Training • and many, many more

In the TEAMS Department work

13 • 0730 - Muster in formation. • 0740 - Physical training. • 0930 - Work in one of the Team Departments: • Diving, Intelligence, Engineering, Medical, Training, Air Operations, Ordnance, Communication/ET. • 1130 – 1300 - lunch • 1300 – 1600 - work • 1600 - Liberty

14 SEAL Platoon Training/Deployment Cycle

Forming Phase • Department daily routine • Six month platoon form up • Department Representative designation • Attend Specialized School / Advanced Training

Work up Phase • (SOP) standard operating procedures training • Trained in the following: • Advanced skill levels of everything you had in BUD/S, along with: • Ship Boarding (VBSS) • (CQB) Close Quarters Battle • (CQD) Close Quarters Defense (Hand to Hand) • MOUT Training

Deployment Phase • Six months • Ship board or airlift • Travel country to country • Train with foreign counter parts (special forces) • War games • And Real World Ops.

Post Deployment • Stay in the same platoon or… • get into a department • 2 deployments are required / team you are stationed with • Over seas tours are also available • Sea / Shore rotation is 5 years and 2 years

15 SPECIAL PAYS / MONTH

• Static Line / HALO (jump pay) $150 / $225 • Dive pay $215 • Demolition pay $150 • SDV pay $340 (Receive either dive or SDV pay) • Special Duty Assignment pay $110 • Language proficiency pay $50 to $100 • TOTAL = up to $925.00 / month • up to $11,100.00 / year • REENLISTMENT BONUSES $90,000.00 • The Navy is the only Branch to get all FOUR special pays.

SEAL Challenge Program - since Nov ‘98

• BUD/S Guarantee (Must meet requirements), opportunity to train with SEAL/Dive Motivators in Boot Camp • 4-Year Enlistment • 36 month obligation after BUD/S • Automatic Advance to E-4 (after SQT)

16 PST WORKOUT

SWIM

Follow the drills in the E-Booklet and work up to 500 yard swim using the Side or Breast Stroke.

PUSH-UPS

Follow the techniques and drills in the E-Booklet and perform the following workout.

 Perform 5 maximum sets standard push-ups through out the day. Or with a 2 minute rest between each set if done in the same workout.  Perform the Deltoid front and back exercises in the E-Booklet, with 3 sets each. Perform reps ending in increments of 5. i.e. a set of 25, 30, or higher.  Perform the bench dips, in the E-Booklet. 3 sets to failure.

SIT-UPS

Follow the techniques and drills in the E-Booklet and perform the following workout.

 Perform a minimum of 2 sets per day. One set in the morning and one set in the evening. Max reps on each set.

PULL-UPS

Follow the techniques and drills in the E-Booklet and perform the following workout.

 Perform Wide Grip Pull-ups with your palms facing away. 3 sets of maximum reps. Rest a minimum of 2 minutes between each set.  Perform Close Grip Pull-ups with your palms facing away. 3 sets of maximum reps. Rest a minimum of 2 minutes between each set.  Perform Close Grip Chin-ups with your palms facing towards you. 3 sets of maximum reps. Rest a minimum of 2 minutes between each set.

17 FITNESS STANDARDS The intense physical and mental conditioning required to become a SEAL begins with Basic Underwater Demolition/SEAL (BUD/S) training. During this six-month program, recruits are pushed to their physical and mental limits. BUD/S students participate in challenging training, and daily encounter opportunities to develop and test their stamina and leadership. BUD/S training is extremely thorough -- both physically and mentally -- but through adequate preparation and a positive attitude you can meet its challenges with confidence.

PHYSICAL FITNESS STANDARDS Physical Evolution Required Time First Phase 50 meter underwater swim Pass/fail Underwater knot tying Pass/fail Drown-proofing test Pass/fail Basic lifesaving test Pass/fail 1200 meter pool swim with fins 45 minutes 1 mile bay swim with fins 50 minutes 1 mile ocean swim with fins 50 minutes 1.5 mile swim with fins 70 minutes 2 mile ocean swim with fins 95 minutes Obstacle course 15 minutes 4 mile timed run 32 minutes Post-Hell Week 2000 meter condition pool swim Completion without fins 1.5 mile night bay swim with fins Completion 2 mile ocean swim with fins 85 minutes 4 mile timed run in boots 32 minutes Obstacle course 13 minutes

Second Phase 2 mile ocean swim with fins 80 minutes 4 mile timed run in boots 31 minutes Obstacle course 10.5 minutes 3.5 mile ocean swim with fins Completion 5.5 mile ocean swim with fins Completion

18 Third Phase Obstacle course 10 minutes 4 mile timed run in boots 30 minutes 14 mile run Completion 2 mile ocean swim with fins 75 minutes

Required academic standards on written tests Officers 80% or above Enlisted 70% or above

SUGGESTED STUDENT PREPARATION The workouts below are designed for two categories of candidates based on athletic experience. Category I individuals have not recently, or have never, participated in a regular physical training (PT) program. Category II individuals currently perform regular PT. Athletes who participate in sports requiring a high degree of cardiovascular fitness -- such as swimming, running, and wrestling -- generally fall into Category II. 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. This section includes:

 Category I Running Schedule

 Category I Swimming Schedule

19 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 Monday, Wednesday, Friday 6 miles/week 1 2 miles per day, 8:30 pace Week Monday, Wednesday, Friday 6 miles/week 2 2 miles per day, 8:30 pace Week No running. High risk of stress fractures 3 Week Monday, Wednesday, Friday 9 miles/week 4 3 miles per day Week Monday - 2 mi, Tuesday - 3 MI, 11 miles/week 5 Thursday - 4 MI, Friday - 2 MI Week Monday - 2 MI, Tuesday - 3 MI, 11 miles/week 6 Thursday - 4 MI, Friday - 2 MI Week Monday - 4 MI, Tuesday - 4 MI, 16 miles/week 7 Thursday - 5 MI, Friday - 3 MI Week Monday - 4 MI, Tuesday - 4 MI, 16 miles/week 8 Thursday - 5 MI, Friday - 3 MI Week Monday - 4 MI, Tuesday - 4 MI, 16 miles/week 9 Thursday – 5 MI, Friday - 3 MI

20 SWIMMING CATEGORY I SWIMMING 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

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.

CATEGORY II WORKOUT The Category II Workout is designed for individuals who currently perform regular physical training (PT). Athletes who participate in sports requiring a high degree of cardiovascular fitness -- such as swimming, running, and wrestling -- generally fall into Category II. The Category II workout is also appropriate for individuals who have completed the Category I program. Do not attempt this workout schedule unless you can complete the Week 9 level of the Category I Workout. This section includes:

 Category II Running Schedule

 Category II Swimming Schedule

 Pyramid Workouts

 Stretch PT

21 RUNNING CATEGORY II 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. CATEGORY II RUNNING SCHEDULE M/Tu/Th/F/Sa Monday - 3 mi, Tuesday - 5 MI, Week 1 19 miles/week Thursday - 4 MI, Friday - 5 MI, Saturday - 2 MI M/Tu/Th/F/Sa Monday - 3 MI, Tuesday - 5 MI, Week 2 19 miles/week Thursday - 4 MI, Friday - 5 MI, Saturday - 2 MI M/Tu/Th/F/Sa Monday - 4 MI, Tuesday - 5 MI, Week 3 22 miles/week Thursday - 6 MI, Friday - 4 MI, Saturday - 3 MI M/Tu/Th/F/Sa Monday - 4 MI, Tuesday - 5 MI, Week 4 22 miles/week Thursday - 6 MI, Friday - 4 MI, Saturday - 3 MI M/Tu/Th/F/Sa Monday - 5 MI, Tuesday - 5 MI, Week 5 24 miles/week Thursday - 6 MI, Friday - 4 MI, Saturday - 4 MI M/Tu/Th/F/Sa Monday - 5 MI, Tuesday - 6 MI, Week 6 27 miles/week Thursday - 6 MI, Friday - 6 MI, Saturday - 4 MI M/Tu/Th/F/Sa Monday - 6 MI, Tuesday - 6 MI, Week 7 30 miles/week Thursday - 6 MI, Friday - 6 MI, Saturday - 6 MI

Notes: For Weeks 8 and beyond, you need not increase the distance of your runs. Instead, work on the speed of your 6-mile runs with an eye toward decreasing your time to 7:30 per mile or less. If you wish to increase the distance of your runs, DO SO GRADUALLY. Do not increase your distance more than one mile per day for every week beyond Week 9.

22 SWIMMING CATEGORY II

CATEGORY II SWIMMING SCHEDULE (4-5 days per week) Week 1 Swim continuously for 35 minutes Week 2 Swim continuously for 35 minutes Swim continuously for 45 minutes with Week 3 fins Swim continuously for 45 minutes with Week 4 fins Swim continuously for 60 minutes with Week 5 fins Swim continuously for 75 minutes with Week 6 fins

Note: When starting with fins, alternate swimming 1000 meters with fins and 1000 meters without. This will reduce initial stress on your foot muscles. Your goal is to swim 50 meters in 45 seconds or less.

Pyramid Workouts You can apply the pyramid method to any exercise. The object is gradually to build towards a target, then ease down to the level at the workout start. For instance, pull-ups, sit-ups, and push-ups can be alternated as in previous workouts. But with the pyramid workout, choose a numerical goal and build up to it. In the sample table below, each number counts as a set. Work your way up and down the pyramid. The sample goal below is five sets.

SAMPLE PYRAMID WORKOUT Goal: 5 Sets Number of Repetitions Pull-ups 1, 2, 3, 4, 5, 4, 3, 2, 1 2, 4, 6, 8, 10, 8, 6, 4, 2 Push-ups (2 x number of pull-ups) 3, 6, 9, 12, 15, 12, 9, 6, 3 Sit-ups (3 x number of sit-ups) Dips 1, 2, 3, 4, 5, 4, 3, 2, 1

23 Stretch PT Since Monday, Wednesday, and Friday are devoted to PT, dedicate at least 20 minutes on Tuesday, Thursday, and Saturday to stretching. Always stretch for at least 15 minutes before beginning any workout. Just stretching the previously worked muscles will make you more flexible and less likely to get injured. Start your stretch at the top of your body and work downward. Stretch every muscle in your body from neck to calves, concentrating on your thighs, hamstrings, chest, back, and shoulders. Stretch to tightness, not to pain. Hold the stretch for 10-15 seconds. DO NOT BOUNCE.

NUTRITION Proper nutrition is extremely important when participating in a demanding PT program. A proper diet provides all the nutrients for the body's needs and supplies energy for exercise. It also promotes growth and repair of tissue, and regulates bodily processes. The best sources of energy are complex carbohydrates like those found in potatoes, pasta, rice, fruits, and vegetables. Carbohydrates, protein, and fat are the three energy nutrients. All three provide energy, but carbohydrates are the preferred energy source for physical activity. It takes at least 20 hours after demanding exercise to restore muscle energy, provided 600 grams of carbohydrates are consumed each day. During successive days of exhausting training like that at BUD/S, your energy stores become depleted. A high carbohydrate diet can help you maintain energy. The majority of carbohydrates should come from foods that contain complex carbohydrates; e.g., bread, crackers, cereal, beans, peas, starchy vegetables, and other whole grain or enriched grain products. Fruits are also loaded with carbohydrates. During training, consume more than four servings of these food groups daily. Water intake is vital. STAY HYDRATED! You should consume up to four quarts of water daily. Drink water BEFORE you feel thirsty. Substances such as alcohol, caffeine, and tobacco increase your body's need for water. Consumed in excess, these substances will harm your body and hinder your performance. Vitamin supplements have not been proven effective. If you are eating a well-balanced diet, vitamin supplements should not be necessary. TRAINING TABLE CONCEPT Nutrient Intake Carbohydrates 50% - 70% of calories Protein 10% - 15% of calories Fats 20% - 30% of calories

24 Business Card

NSW/NSO MENTOR

ENC (SEAL) Roger W. Roberts Ret. CPT IFTA

Email: [email protected] Cell: (816) 507-1842 www.nrdstlspecwar.webstarts.com www.nrdstlspecwar.blogspot.com www.sealswcc.com

25