NSW/NSO Physical Training Congratulations on your decision to join the Navy and pursue a career in Naval Special Warfare or Naval Special Operations. It should come as no surprise to you that the training pipelines for each of the communities is designed to push you to your limit, both physically and mentally, and that successful completion does not favor the unprepared. For this reason it is important that you maximize your chances for success by using the time you have in the Delayed Entry Program to develop all areas of your fitness through a balanced regimen that promotes optimal readiness and injury prevention. Picture Here The Navy has created tools for you to use to optimize your readiness for training. The purpose of this guide is to introduce these tools to you and show you how to use them to prepare for you’re your chosen career. Take the time to read through all the resources provided, and work with your NSW/NSO Mentor and Coordinator to answer questions and provide insight on areas where you may need additional focus. NSW Injury Prevention Guide NSW Physical Training Guide Navy Operational Fitness and Fueling Series

NAVAL SPECIAL WARFARE PHYSICAL TRAINING GUIDE NSW/NSO Physical Training Running and Swimming are fundamental components of NSW/NSO pipelines, and it’s important for you to become efficient in both of them without injuring yourself by trying to go too far, or too fast, too soon. Follow the Naval Special Warfare Physical Training Guide to appropriately increase distance and intensity in your running and swimming training, using Long Slow Distance, Continuous High Intensity, and High Intensity Intervals. NAVAL SPECIAL WARFARE PHYSICAL TRAINING GUIDE Running Information and Videos Swimming Information and Videos * Please note that while the resources here were developed by the Naval Special Warfare Center for candidates preparing for BUD/S, the information applies to all training pipelines.

NAVY OPERATIONAL FITNESS AND FUIELING SERIES NSW/NSO Physical Training Methodology Fueling = Eating for Performance In addition to progressively increasing running and swimming at varied intensities, it’s important to utilize an effective strength and conditioning program that focuses on developing strength, stamina, power, speed, and endurance, while increasing flexibility and addressing biomechanical errors. The Navy Operational Fitness and Fueling Series is just such a program. Created for the Navy by Athlete’s Performance Institute, a leader in athletic training and tactical performance, the NOFFS program utilizes a system that ensures optimal readiness by focusing on developing fitness and proper fueling. TRAINING PROGRAM Movement Library

NAVAL SPECIAL WARFARE INJURY PREVENTION GUIDE NSW/NSO Physical Training Due to the intensity and volume of training in NSW/NSO pipelines, it’s vital that while you are in DEP a good deal of your focus is on injury prevention. If you are using the NSW Physical Training Guide and the NOFFS program, then you are on the right track to progressing in fitness, injury free. Using additional “prehablitation” exercises in your daily routine will assist in preventing some of the most common injuries encountered in NSW/NSO training pipelines. More Information and Videos More Information and Videos * Please note that while the resources here were developed by the Naval Special Warfare Center for candidates preparing for BUD/S, the information applies to all training pipelines. NAVAL SPECIAL WARFARE INJURY PREVENTION GUIDE

GETTING STARTED NSW/NSO Physical Training There is a wealth of information contained in the resources provided in this guide. At first it may seem a little overwhelming, remember to keep it simple by following the steps below. Step 1 – Read through the Naval Special Warfare Physical Training Guide and use the 26-week program. Step 2 – Read through the NOFFS Methodology and look over the exercises in the Movement Library, then select your Training Program and follow it daily. To add variety, see below Read through the NOFFS Nutrition Guide to improve your fueling for performance and recovery. Step 3 – Read through the Naval Special Warfare Injury Prevention Guide and incorporate the stretches and exercises into your daily routine. * * * * * Be sure to communicate with your Mentor and Coordinator on a regular basis to ensure you are doing everything necessary to be as prepared as possible. After you get a feel for the NOFFS methodology, you can add variety to your training by using the Movement Library to help you put together your own workouts. Sessions should consist of Pillar Prep, Movement Prep, Strength Sessions, Cardio Session, and Recovery Session.