The Arena 2.0 - BUDs PREP Team A
Agency Human Performance
Combat Sports, Tactical / Military, Functional Fitness, Functional Training, Law EnforcementBuilt for the water, the run, and the grind. This program takes you from where you are to selection-ready surpassing the standards, with strength, endurance, and mental toughness, led by a coach who has done it.
What you get
Swim, run, lift, repeat: Every week covers the full selection skill set: swim conditioning and sprints, trail runs, and PST-focused strength with pull-ups, push-ups, sit-ups, and burpees.
Functional strength: Sandbag, kettlebell, and single-leg work that builds a body that performs under load, not just in the gym.
Built-in recovery: A function day plus guided stretching and mobility keep you training hard and staying healthy.
Real progression: Clear sets, reps, and times to beat. You know exactly what to do every day.
What a sample week looks like Mon: Trail run and burpees for time Tue: PST strength prep Wed: Swim conditioning and sprints Thu: Legs: sandbag and kettlebell strength Fri: PST strength and trail run Sat: Swim endurance repeats Sun: Function day and stretching Who it’s for
Aspiring BUD/S candidates, tactical athletes, and high-achievers who want to get stronger, fitter, and tougher.
Your coach:
Coach Trevor Smith holds a BS in Strength and Conditioning and brings more than 20 years of training experience. He is a former college football athlete, endurance competitor, former Navy SEAL, and Combat Medic. Agency Human Performance blends elite athletic and tactical experience with intense, results-driven training, precision nutrition, and mental fortitude, so you can push past your limits.
A
Swimming
1 x 300
B
Swimming
10 x 100
C
Swimming
1 x 500
A
My Dynamic Warmup
1 x 10:00
B
30 Yard Sprint
1 x 30
C
Incline backwards walk
1 x 30
A
1-mile Run
1 x 3
A
Burpee
1 x 50
B1
Pull-Up
2, 4, 6, 8, 10, 8, 6, 4, 2
B2
Push-Up
5, 10, 15, 20, 25, 20, 15, 10, 5
C
DB Reverse Lunge
12, 12, 12, 12, MAX
D
Goblet Squat
10, 10, 10, 10, MAX
E
Med Ball Sit Up
3 x 30
F
Bosu ball hamstring curl
4 x 20
A
Swimming
10 x 50
B
Swimming
10 x 50
C
Swimming
1 x 500
D
Swimming
1 x 300
A
Bosu ball hamstring curl
3 x 10
B
Hip Thrust
12, 12, 12, 12, MAX
C
DB Bulgarian Split Squat
18, 18, 18, 18, 24
D
Glute Bridge Hamstring Walkout
3 x 10
A
8 Count Body Builders
1 x 50
B1
Push-Up
5, 10, 15, 20, 25, 30, 35, 40, 45, 50
B2
Pull-Up
2, 4, 6, 8, 10, 12, 14, 16, 18, 20
C
DB Lunge
18, 18, 18, 18, MAX
D
Goblet Squat to Press
1 x 1
E
Decline Ab Crunch
20, 20, 20, 20, MAX
A
Trail Run
1 x 4
A
Swimming
10 x 50
B
Swimming
10 x 50
C
Swimming
1 x 500
D
Swimming
1 x 300
A1
Sandbag reverse lunge
10, 10, 10, 10, MAX @ 30 lb
A2
American KB Swing
15, 15, 15, 15, MAX @ 55 lb
B1
Single arm KB squat
3 x 20
B2
Burpee
3 x 20
C
single Arm Bulgarian Split Squat
4 x 20
D
KB Lateral Lunge
3 x 16
A1
V-Ups
2 x 30
A2
Russian Twist
2 x 30
A3
Mountain Climber
2 x 50
A4
Plank
2 x 1:00
A
The Real Couch Stretch
2 x 1:00
B
Glute and Hip stretch on box
2 x 1:00
C
Deep Squat Stretch
2 x 1:00
D
WORLD'S GREATEST STRETCH
2 x 1:00
E1
Foam Roll
2 x 1:00
E2
Calf Foam Roll
2 x 1:00
E3
Quad Foam Roll
2 x 1:00
E4
T Spine Foam Roll
2 x 1:00
Trevor Smith
Former Navy SEAL. Combat Medic. College football athlete. Endurance competitor. Trevor holds a BS in Strength and Conditioning and has more than 20 years of training experience across every realm of performance. He knows what selection demands because he’s been through it.
When you join a team you’re getting more than programming, you’re joining an online community.
The Arena 2.0 - BUDs PREP Team A
The Arena 2.0 - BUDs PREP Team A
The Arena 2.0 - BUDs PREP Team A
