{"product_id":"bud-s-preparation-usn-12-week-program","title":"BUD\/S Preparation USN (12 week program)","description":"\u003ch3\u003eEverything here is built around water and lungs.\u003c\/h3\u003e\n\n\u003cp\u003eThis is the one program in the line with no ruck and no land navigation, and that is deliberate. BUD\/S does not test whether you can carry weight overland. It tests whether you can swim, run, and keep working while your body argues about oxygen. So the twelve weeks are built around swimming, breath hold, running and barbell strength — in that order of emphasis.\u003c\/p\u003e\n\n\u003ch4\u003eThe engine behind it\u003c\/h4\u003e\n\n\u003cp\u003eYou test once, the workbook does the rest. Enter a lift for weight and reps and it estimates your one-rep max, sets a training max from it, and calculates every prescribed weight for all twelve weeks as a percentage of that number, rounded to the nearest 5 lb so it matches the plates on the bar. Enter a timed run and it builds your full pace table — Zone 2 endurance through anaerobic capacity, from 200 m out to marathon distance — plus treadmill speed and grade conversions. Nothing is generic. Every number on the page is yours.\u003c\/p\u003e\n\n\u003cp\u003eThe swim works the same way. Your 500 yard combat sidestroke time converts to a predicted 500 m time and generates a complete swim pace table from 50 m out to 1.2 miles, across every training zone.\u003c\/p\u003e\n\n\u003ch4\u003eWhat is inside\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eReal swim programming, not just swim testing.\u003c\/strong\u003e Structured combat sidestroke and freestyle interval sets with target times and prescribed rest — 10 × 50 m, 6 × 100 m, 5 × 200 m — building to continuous 500 m and 800 m efforts. Ten pre-built swim workouts with warmup, main set and cooldown.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA complete breath-hold system.\u003c\/strong\u003e Four protocol types — general and specific CO2 tables, general and specific O2 tables — all auto-generated from a single max static hold. CO2 tables hold the breath-hold constant while recovery shrinks; O2 tables hold recovery constant while the breath-hold climbs. Later weeks replace timed recovery with breath counts to simulate a real surface interval.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBreath-hold safety built into the prescription:\u003c\/strong\u003e dryland only, never within thirty minutes of a workout or swim, and if you insist on doing it in water, a safety in position to pull you out.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA five-day week\u003c\/strong\u003e pairing barbell work, running and swimming, with a breath-hold session attached to four of the five days.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe four-lift barbell core\u003c\/strong\u003e — squat, bench, deadlift, overhead press — on the same percentage-driven progression as the rest of the line, with a max-effort week that recalculates your maxes.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe standards on the page:\u003c\/strong\u003e 500 yd combat sidestroke under 10:30, 70+ pushups in two minutes, 10+ pullups, 60+ situps, 4-mile in shoes and pants under 30:00, 3:00+ breath hold, 1.5-mile under 10:30.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA video library\u003c\/strong\u003e that includes combat sidestroke and freestyle technique alongside every barbell lift.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cstrong\u003eHybrid Strength Index.\u003c\/strong\u003e The workbook scores you on RLP's own metric — deadlift strength divided by mile pace — and benchmarks it against the field: special operations 70+, infantry, firefighters and MMA 60+, police 50+, climbers and triathletes 40–50, runners 30+. One number that tells you whether you are strong, fast, or actually both.\u003c\/p\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003eBUD\/S contracts and candidates preparing for the PST and beyond, plus anyone in a Navy special warfare pipeline who needs swim speed, lung tolerance and barbell strength moving at the same time.\u003c\/p\u003e\n\n\u003ch4\u003eSpecifications\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Excel workbook (.xlsx), auto-calculating. Printable.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 12 weeks · three 4-week phases · 5 days per week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTabs:\u003c\/strong\u003e program · Run Table · Swim Table · Breath Hold Daily Workouts · How To Video Links\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEquipment:\u003c\/strong\u003e barbell and rack, pullup bar, dip station, pool access, and a track or measured route\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e instant digital download\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cem\u003eThis is a training tool, not medical advice. Breath-hold training carries real risk — never perform it in water without direct supervision. Clear hard training with your physician if you have any reason to.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":48681131147584,"sku":"","price":59.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/BUDS.jpg?v=1716412026","url":"https:\/\/www.runliftperform.com\/products\/bud-s-preparation-usn-12-week-program","provider":"RunLiftPerform.com","version":"1.0","type":"link"}