BUD/S Preparation or SEAL Screener Fitness Program

This is a program I have developed, tested and tweaked with feedback over about a 2 year period.  I developed it to help Midshipmen who were not varsity athletes to prepare for the SEAL Screener here at USNA.  Some Midshipmen have used it to prepare for their SEAL cruise and for BUD/S prep as well.  It was designed for Midshipmen who have access to a great weight room, tracks, pools etc.  The program works well if:

1.  You actually start from point A (see document for details).  This is not a couch potato to Navy SEAL program.
2.  You are conservative with loading.
3.  You perform the exercises with impeccable form.
4.  You are willing to back off if needed, and even repeat a week if necessary. You may not get through all 12 weeks if you repeat a week or two.  That is OK.
5.  You do not add anything to the program.
6.  You only run hard when directed to in the program.
7.  You eat well and get as much sleep as you can.
8.  You stick with the program for 12 weeks.
9.  The METCONs are not done all out, 100% max.  These are a hard effort but leave a little gas in the tank.  The same goes for the run intervals.

Fitness is not the key to getting selected at a screener or surviving BUD/S.  It takes mental toughness, motivation, unselfishness and many other attributes.  I cannot emphasize this enough.  However, fitness will reduce your risk of injury and make it suck less.  Those things are important.