US Navy PST Training Plan

$39.00

• 6-Week, 5x day/week training plan for the US Navy PST (Physical Screening Test)
• Focus is the US Navy PST events – swimming, running, push ups and curl ups
• Assessment-based plan automatically scales to the incoming fitness of the individual
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

This 6-week program is specifically designed to improve your US Navy Physical Screen Test (US Navy PST) score based on your current level of fitness.

The US Navy PST is used as a gateway physical fitness test for the following ratings: The sea, air, and land (SEAL), special warfare combatant-craft crewmen (SWCC), explosive ordnance disposal (EOD), Navy diver (ND), and aviation rescue swimmer (AIRR).

The program focuses on the US Navy PST fitness events: Swimming, running, push ups, situps and curl ups. It does include some core and other training, but the primary focuse is improvement on the PST events.

 

Required Equipment

This plan doesn’t require a gym to complete. However, you will need the following:

- Water-resistant watch with timer/stopwatch (the Timex 100-Lap Ironman is best)
- Pull-up Bar
- 25m Swimming Pool
- Track or trail of known distance
- Swim goggles or face mask

Sample Training

SESSION 16
Obj: Strength Endurance/Run Intervals


Warm-up:
3 Rounds
5x 8-Count Body Builders
10x Air Squats
10x Flutter Kicks
Lat + Pec Stretch

Training:
(1) 5 Rounds, every 60 sec.
35% of max reps Push-ups

then immediately...

(2) 1 Round
Max reps Push-ups in 60 sec.

Rest 3 min.

(3) 5 Rounds, every 60 sec.
35% of max reps Curl-ups

then immediately...

(4) 1 Round
Max reps Curl-ups in 60 sec.

Rest 3 min.

(5) Perform the following:
80% max reps Pull-ups
120 sec. Rest
80% max reps Pull-ups
120 sec. Rest
60% max reps Pull-ups
90 sec. Rest
40% max reps Pull-ups
60 sec. Rest
20% max reps Pull-ups

(6) 6 Rounds
400m Run @ Interval Pace based on SESSION 11 run time
Rest 90 sec.

(7) 3 Rounds
Lat + Pec Stretch
Hip Flexor + Pigeon Stretch

*******************************
SESSION 17
Obj: PST Swim Work

Warm-up:
100m Freestyle Stroke
100m Breast Stroke
100m Side Stroke

Training:
(1) 7 Rounds
250m Swim at Interval based on SESSION 11 500m Swim Time
Rest 2 minutes

(2) 4 Rounds
40x Hello Dollies
15x Toes to Sky
15x EOs
45 sec. Superman Hold

(3) 3 Rounds
Lat + Pec Stretch
Instep + Pigeon Stretch

***********************************
SESSION 18
Obj: Strength Endurance/Run Intervals

Warm-up:
3 Rounds
200m Run
5x Push-ups
3x Pull-ups
10x Curl-ups
Lat+Pec Stretch

Training:
(1) 5 Rounds, every 60 sec.
40% of max reps Push-ups

then immediately...

(2) 1 Round
Max reps Push-ups in 60 sec.

Rest 3 min.

(3) 5 Rounds, every 60 sec.
40% of max reps Curl-ups

then immediately...


(4) 1 Round
Max reps Curl-ups in 60 sec.


Rest 3 min.


(5) Perform the following:
80% max reps Pull-ups
120 sec. Rest
80% max reps Pull-ups
120 sec. Rest
60% max reps Pull-ups
90 sec. Rest
40% max reps Pull-ups
60 sec. Rest
40% max reps Pull-ups

(6) 5 Rounds
800m Run @ Interval Pace based on SESSION 11 run time
Rest 3 min.

(7) 3 Rounds
3x Floor Slide
Instep + Hip Flexor Stretch
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Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

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