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 200+ Plans included with an Athlete’s Subscription.
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 focus is improvement on the PST events:
(1) 500m Swim for time
10 min. Rest
(2) Max reps Push-ups in 2 min
2 min. rest
(3) Max reps Curl-ups in 2 min
2 min. rest
(4) Max reps Pull-ups in 2 min
10 min. rest
(5) 1.5 mile Run for time
This plan is designed to be completed the 6 weeks directly before your official PST.
WEEKLY SCHEDULE
- Monday: Bodyweight Strength (Assessment-Based), Chassis Integrity
- Tuesday: Swim Intervals
- Wednesday: Bodyweight Strength (Assessment-Based), Chassis Integrity
- Thursday: Swim Intervals
- Friday: Bodyweight Strength (Assessment-Based), Chassis Integrity
REQUIRED EQUIPMENT
- Swimming Pool
- Pull Up Bar
- Stopwatch with repeating countdown timer. Smartphone will work
COMMON QUESTIONS
How long with the Training Sessions take?
45-90 Minutes. Gym work is designed to take 45-60 minutes. Weekday endurance days may extend beyond 60 minutes. Saturday rucks may extends to 90 minutes
What does “4/8x” mean? How about “15/25#”?
The first number is for women, second is for men, both for reps, and loading. Examples:
4/8x Chin Ups = Women do 4x, Men do 8x
15/25# = Women use 15# (pounds), Men use 25# (pounds)
What Equipment is Required?
- Swimming Pool
- Pull Up Bar
- Stopwatch with repeating countdown timer. Smartphone will work
What if I miss a training day?
Ideally, you will train 5 days in a row, and take 1 full days off for rest. If for some reason miss a session, do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.
Where do I find unfamiliar exercises?
See our Exercise Library HERE.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: coach@mtntactical.com
DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.
Required Equipment
What Equipment is Required?- Swimming Pool
- Pull Up Bar
- Stopwatch with repeating countdown timer. Smartphone will work
Sample Training
Below is the entire first week of programming from this training plan:
SESSION 1
AM SESSION:
Obj: Assessment
Warm-up: 2 Rounds
50m Side Stroke
50m Breast Stroke
Perform PST:
(1) 500m Swim for time
10 min. Rest
(2) Max reps Push-ups in 2 min
2 min. rest
(3) Max reps Curl-ups in 2 min
2 min. rest
(4) Max reps Pull-ups in 2 min
10 min. rest
(5) 1.5 mile Run for time
PM SESSION:
Obj: Strength
Endurance
(1) 5 Rounds, every 60 sec.
30% 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.
30% 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
60% max reps Pull-ups 90 sec. Rest
40% max reps Pull-ups 60 sec. Rest
20% max reps Pull-ups 30 sec. Rest
20% max reps Pull-ups
(6) 3 Rounds
Lat + Pec Stretch
Hip Flexor + Pigeon Stretch
**********
SESSION 2
Obj: PST Swim Work
Warm-up:
2 Rounds
25m Side Stroke, arms only
25m Side Stroke, legs only
25m Breast Stroke, arms only
25m Breast Stroke, legs only
Training:
(1) 5 Rounds
250m Swim at Interval based on SESSION 1 500m Swim Time
Rest 2 minutes
(2) 4 Rounds
30x Flutter Kicks
10x Curl-ups
10x EOs
30 sec. Superman Hold
(3) 3 Rounds
Lat + Pec Stretch
Instep + Pigeon Stretch
************
SESSION 3
Obj: Strength
Endurance/Run
Intervals
Warm-up:
3 Rounds
5x Hand Release Push-ups 3x Pull-ups
5x Curl-ups
10x Air Squats
Lat + Pec Stretch
Training:
(1) 5 Rounds, every 60 sec.
30% 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.
30% 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
60% max reps Pull-ups 90 sec. Rest
40% max reps Pull-ups 60 sec. Rest
40% max reps Pull-ups 60 sec. Rest
20% max reps Pull-ups
(6) 3 Rounds
800m Run @ Interval Pace based on SESSION 1 run time
Rest 3 min.
(7) 3 Rounds
3x Floor Slide
Instep + Hip Flexor Stretch
***********
SESSION 4
Obj: PST Swim Work
Warm-up:
200m Swim with preferred stroke
Training:
(1) 6 Rounds
250m Swim at Interval based on SESSION 1 500m Swim Time
Rest 2 minutes
(2) 4 Rounds
20/20 Standing Founder
10x Bird Dogs
20/20 Low Back Lunge
10x Face Down Back Extensions
(3) 2 Rounds
20 sec. Jane Fonda
40x Shoulder Hand Jobs, unloaded
********
SESSION 5
Obj: Strength
Endurance /Run
Intervals
Warm-up: 3 Rounds
5x Burpees
3x Chin-ups
3x Ankle to Bar 5x Lunges
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
60% max reps Pull-ups 90 sec. Rest
60% max reps Pull-ups 90 sec. Rest
40% max reps Pull-ups 60 sec. Rest
20% max reps Pull-ups
(6) 4 Rounds
800m Run @ Interval Pace based on SESSION 1 run time
Rest 3 min.
(7) 3 Rounds
3x Floor Slide
3rd World Stretch
3/3/3 Toe Touch Complex
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