Your 26-week path to BUD/S — one day at a time

The official Naval Special Warfare training guide, structured as a daily digital program with PST tracking and automatic plan adjustments.

Start Your Training
Free!
1
Log your PST
Swim
10:30
Push-ups
62
Sit-ups
70
Pull-ups
12
Run
9:45
2
Get a calibrated plan
MonRun LSD 3 mi + Upper/Core
TueSwim CHI 15 min + Lower/PSP
WedRun INT 4 reps + Core/PSP
ThuSwim LSD 1000 yd + Core/PSP
FriRun CHI 15 min + Upper/Core
SatSwim INT 4 reps + Lower/PSP
Week 1 of 26
3
Train day by day
Monday — Week 1In progress
Run LSD· 3 miles
Upper/Core
Tasks completed3/8

The training guide is dense. Good luck with that.

The Naval Special Warfare Preparatory Training Guide has everything you need to prepare for BUD/S — packed into a dense, complicated PDF full of tables and progressions. Most candidates lose track of where they are by week 3 and end up winging it. That's how you show up underprepared.

From PDF to daily action in 3 steps

Step 1

Sign up and take your first PST

Log your swim, push-ups, sit-ups, pull-ups, and run times.

Step 2

Get a plan calibrated to you

Your program adjusts to your current fitness level automatically.

Step 3

Train day by day for 26 weeks

Open the app, see today's workout, complete it, track your progress.

Take Your First PST
Every day planned for 26 weeks
Open the app and know exactly what to do. Cardio, strength, calisthenics — each day is laid out with exercises, sets, and reps.
PST tracking that adjusts your plan
Log your screening test results and watch your program recalibrate. Your training always matches your current fitness level.
Form guidance when you need it
Detailed instructions for every exercise type — cardio protocols, calisthenics progressions, strength training, and more.
See how far you've come
Track completion rates across weeks and days. Know exactly where you stand in your 26-week journey.
Your plan gets harder as you do
New PST results trigger automatic updates to your sets, reps, and pacing targets. No manual recalculation.
Log every rep and set
Record weights, reps, and times for every exercise. Build a complete training history and track your gains over time.

Built around the official NSW training guide

Every workout, every week, every progression — structured so you can focus on training, not planning.

26-Week Digital Training Plan

182 days of structured training. Each day tells you exactly what to do — which exercises, how many sets, how many reps. Complete your tasks, track your progress, and move on. No decision fatigue.

  • Daily training plans with exercises, sets, and reps
  • Training overview across all workouts
  • Task completion tracking for each workout
  • Performance logging for weights, reps, and cardio times (Premium)
Week 12 - Day 3
CardioInterval Run
StrengthUpper Body
CalisthenicsPush-Sit-Pull
Today's Progress
Tasks Completed8/12

PST Results Tracking

Log your swim, push-ups, sit-ups, pull-ups, and run times after each PST. Your results feed directly into your training plan — so when your push-ups jump from 50 to 75, your daily targets adjust the same day.

  • Log swim time, push-ups, sit-ups, pull-ups, and run time
  • Visualize your gains over time with visual history
  • Intelligent plan recalibration based on performance
  • Historical performance data to see your improvements (Premium)
  • Automatic interval pace calculations from your run/swim times (Premium)
Latest PST ResultsDec 15, 2024
Swim9:30
Push-ups75
Sit-ups80
Pull-ups12
Run10:15

💡 Auto-Adjusted

Your program adjusts to match your progress

Training Reference Library

No more flipping through a PDF to find the right protocol. Cardio pacing, calisthenics progressions, strength exercises, stretching routines — all organized and accessible from your training plan.

  • Cardio training guidance (LSD, CHI, Interval Training)
  • Calisthenics form and progression (Push-ups, Sit-ups, Pull-ups)
  • Strength training exercises (Upper, Lower, Core)
  • Complete reference library for all training protocols
Training Reference
CardioLSD • CHI • INT
CalisthenicsPush • Sit • Pull
StrengthUpper • Lower • Core
FlexibilityStretching
✓ Complete guidance for every exercise type

Progress Visibility

See your weekly and overall completion rates at a glance. Know which days you've finished, which you haven't, and how far through the 26-week program you are. Premium unlocks detailed analytics and performance insights.

  • Progress overview across all workouts
  • Weekly and daily completion tracking
  • Visual progress indicators and completion rates
  • Advanced analytics and progress insights (Premium)
Training ProgressWeek 12 of 26
This Week5/7 days
Overall Progress46%

Automatic Plan Adjustments

Your training plan evolves with your performance. When you log new PST results, your program automatically adjusts to match your current fitness level. No manual recalculation needed.

Plan AdjustmentUpdated Dec 15, 2024
Previous PSTNov 1
Push-ups50
4-5 sets × 15-20 reps
Total: 60-100
Sit-ups60
4-5 sets × 15-20 reps
Total: 60-100
Pull-ups8
4-5 sets × 4-5 reps
Total: 16-25
New PSTDec 15
Push-ups75
4-5 sets × 20-25 reps
Total: 80-125
Sit-ups80
4-5 sets × 20-25 reps
Total: 80-125
Pull-ups12
4-5 sets × 5-6 reps
Total: 20-30

Performance Tracking

Premium

Log reps, weights, and sets for every exercise in your program. See your numbers improve over time with a complete performance history. Your run and swim times automatically calculate your interval pacing targets.

  • Log reps, weights, and sets for every exercise
  • Historical performance data to track improvements
  • Automatic interval pace calculations from run/swim times
Performance Log
Bench Press
Set 1:185 lbs × 8 reps
Set 2:185 lbs × 8 reps
Set 3:185 lbs × 6 reps
Pull-ups
Set 1:12 reps
Set 2:10 reps
Set 3:8 reps
✓ Complete performance history for all exercises

The program by the numbers

26
Week Training Program

Based on the official Naval Special Warfare Preparatory Training Guide

5
PST Events Tracked

Swim, push-ups, sit-ups, pull-ups, and run — tracked and trended

100%
Automated Adjustments

Every PST you log recalibrates your sets, reps, and pacing targets

182
Days of Training

Cardio, strength, and calisthenics workouts planned for every single day

Pick your plan and start training

Every plan includes the full 26-week program, PST tracking, and automatic plan adjustments.

Save up to 47% with annual billing