The following is a 8-week program is specifically designed to prepare
You for the US Navy’s DEVGRU Selection.
This is a very intense, 6-day a week, often 2x/day training program with high levels of volume and stress. Keep in mind you may need to modify down sessions because of the volume. And additional days off could be necessary.
This is a progressive 8 wk training program and tapers down the following week. The plan is designed to build upon itself. If you have to miss a training day, start up back where you left off.
Within the 6 day a week training there are several 2 a day sessions.
48 training sessions
Monday through Saturday
4-8 hour mini selections in length are scheduled in Weeks 2, 4 and Week 6.
The week prior to beginning this plan, it is required you take the NSWDG Screening Test and Legacy Test. Record your scores.
It is recommended that you take the a day in between the NSWDG and Legacy test.
Weekly sessions are designed around your test results with re testing during the program.
*Max Pull ups, 15x
No Time Limit, 5 min rest
Max Sit ups, 90x
3:00 Time Limit, 5 min rest
*Max Pushups, 80x
3:00 Time Limit 5 min rest
*3 Mile Run 22:30 (maximum time)
20 min rest
*1/2 Mile Ocean Swim (w/Fins, tri-suits ok) 14:30 (maximum time)
* Weighted Pullups @40# 10x
* Bodyweight Bench Press 10x
* 5 mile run 37:30 Max
The training plan includes scaled paces for your runs and swims. These paces are based on your test results from the NSWDG Screening Test and the Legacy Test.
The run pace tables dictate the pace you need to maintain based on the distance of that training session’s runs.
The swim table is a little different. It too is based on your 800m swim time test result, but instead of dictating a swim pace, the swim efforts in the plan are run density style.
For example, here is Session 4 from the plan:
(1) 6 Rounds
Swim 200m @ Density Pace
(2) 4 Rounds
5x 3 Count Flutter Kicks
15s Hanging Hollow Hold
15x Swings @ 24kg
60 Second Farmers Carry @ 24kg
The week prior, you took the NSWDG Selection Test and swam the 800m (1/2 mile) in 11:35.
From the swim table chart, your Density Pace is 03:45.
Based on your 800m assessment finish time, your assessment pace per 200m was 02:53.
For part (1), set a repeating, countdown timer for 03:45. For 6 rounds, sprint 200m as fast as possible. The faster you finish, the more rest you get before the next round. Since your 200m assessment pace was 02:53, we assume you’ll swim each 200m interval, at a pace faster than 02:53.
However, the repeating countdown timer (every 03:45) is relentless. If you finish the first 200m at 02:45, you’ll get 60 seconds rest before the next interval begins. As you work through the 6 rounds, you’re fatigue will build, you’ll swim a little slower, and as a result, get a little less rest before the next round begins. This type of training is called “density” training, and it’s proven very effective at increasing work capacity.
What equipment is needed to complete this program?
Swimming pool or place to do open water Finn swims.
Fully equipped weight room, ideally with bumper plates, kettle bells or dumbbells.
50# Ruck for rucking.
80# Sandbag…You can build yourself one out of a duffle bag,
AMRAP = As Many Rounds As Possible
IBA = Individual Body Armor. Many events call for you to wear your body armor. If you’d rather not wear your body armor, purchase and wear a 25# weight vest in its place.