Naval Special Warfare Development Group (NSWDG) Physical Screen Test (PST) Training Plan

$39.00

5-week plan, 6 days/week
Laser focused to maximize your performance on NSWDG PST events: Pull Ups, Sit Ups, Push Ups, 3-Mile Run, 800m Combat Side Stroke for Time.
Plan deploys an initial, middle and end assessment and follow on progressions are based on the most recent assessment results. In this way, the plan automatically “scales’ to the athlete’s incoming fitness continues to push him/her as their fitness improves.
This training plan is one of the 400+ Plans included with an Athlete’s Subscription.

Description

PROGRAM OVERVIEW
The following 5-week, 6 day/week training plan is designed to train specifically Naval Special Warfare Development Group (NSWDG) Physial Screen Test (PST).

This is Version 1 of this plan, built April 2023.

NSWDG PST Events:

(1) Max Rep Strict Pull Ups – no time limit

No Time Limit, but first 15 reps are on a cadence. After 15x you can rest in the dead hang, down position. Also Pull ups are strict – no kipping, bucking, etc.

*** Rest 3 Minutes

(2) Max Rep Sit Ups in 3 Minutes

Sit-ups are hands on shoulders. Athlete must put elbows on the top of their knees for a rep to count coming all the way back down and touching the back of the head on the floor. Rest is in the up position with Elbows hovering over knees and hands on shoulders

*** Rest 3 Minutes

(3) Max Rep Push Ups in 3 Minutes

Push-ups are full range of motion with the center of the chest touching a persons clenched fist that is on the floor. Rest is in the up position, arms extended, flat back.

*** Rest 3 Minutes

(4) 3 Mile Run for Time

*** Rest 10 Minutes

(5) 800m Combat Side Stroke Swim for Time

Notes:
Uniform for the bodyweight exercises and run is shorts, t-shirt, sneakers.
Uniform for the 800m combat side stroke swim swim trunks and goggles.

PROGRAM DESIGN/SCHEDULE
This training program deploys the NSWGRU PST on the Monday of Weeks 1 and 3, and on Friday of week 5. The plan uses your latest assessment results for the follow-on progressions. By causing you to take the NSWGRU PST three times throughout the program (beginning, middle and end) the program automatically “scales” to the incoming and improving fitness of each individual athlete, and ensures that each athlete is continually pushed throughout the program.

Note that this is not a general fitness training program. The program is laser focused on improving your scores for the specific events in the NSWGRU PST. Below is the weekly training schedule:

Monday: NSWDG PST or Bodyweight Strength progressions and Run Intervals
Tuesday: Combat Side Stroke Swim Intervals
Wednesday: NSWDG PST or Bodyweight Strength progressions and Run Intervals
Thursday: Combat Side Stroke Swim Intervals
Friday: NSWDG PST or Bodyweight Strength progressions and Run Intervals
Saturday: 60-120 minute moderate pace run and swim

REQUIRED EQUIPMENT

Stopwatch with a repeating countdown timer (Timex Ironman or smart phone will work)
Running area (track or other) with known and 1 mile distances
Pull Up Bar
Lap Swimming Pool
Swim googles, swim trunks

COMMON QUESTIONS

How long with the Training Sessions take?
60-120 minutes. Most weekday session will take 60-75 minutes. Saturday’s run/swim efforts will push to 120 minutes.

What does “4/8x” mean? How about “15/25#”?
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 us 15#, Men us 25#.

What if I miss a training day?
Ideally, you will train 6 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. The Run Calculator is listed as an exercise.

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. You are encouraged to do it before purchasing.

What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two – doing part in the AM and finishing the other part in the PM.

How do I access the plan? Pdf? Online?
Plan access is online, via username and password.

Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.

What if I have 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

Stopwatch with a repeating countdown timer (Timex Ironman or smart phone will work)

Running area (track or other) with known and 1 mile distances

Pull Up Bar

Lap Swimming Pool

Swim googles, swim trunks

Sample Training

BELOW IS THE ENTIRE FIRST WEEK OF PROGRAMMING:

***************
MONDAY
SESSION 1
Obj: NSWDG PST #1

Warm Up:

4 Rounds

Run 200m (down 100m, back 100m)
5x Push Ups
5x Sit Ups
1x Pull Up
Instep Stretch

Training:

(1) Max Rep Strict Pull Ups - No Time Limit, but first 15 reps are on a cadence. After 15x you can rest in the dead hang, down position. Also Pull ups are strict - no kipping, bucking, etc.

*** Rest 3 Minutes ***

(2) Max Rep Sit Ups in 3 Minutes

*** Rest 3 Minutes ***

(3) Max Rep Push Ups in 3 Minutes

Push-ups are full range of motion with the center of the chest touching a persons clenched fist that is on the floor. Rest is in the up position good form. Rest in the up, arms extended, plank position.

*** Rest 3 Minutes ***

(4) 3 Mile Run for Time

*** Rest 10 Minutes

(5) 800m Swim (Combat Side Stroke) for Time

Uniform - Swim trunks, googles. Combat side stroke only.

RECORD ALL RESULTS

Comments:

Uniform for bodyweight exercises and run is gym gear - t-shirt, shorts, sneakers.

***************
TUESDAY
SESSION 2
Obj: Swim Intervals

Warm Up:

200m Swim using the Combat Side Stroke

Training:

(1) 4 Rounds

200m Combat Side Stroke Swim at the "200m Interval Pace" using the MTI's Swim Interval Calculator and your 800m Combat Side Stroke assessment finish time from NSWGRU PST #1.

Rest 5 Minutes between efforts

(2) 2 Rounds

400m Combat Side Stroke Swim at the "400m Interval Pace" using MTI's Swim Interval Calculator and your 800m Combat Side Stroke assessment finish time from NSWGRU PST #1.

Rest 10 Minutes between efforts

[calculator name="Swim"]

Note: Uniform for the swim = swim trunks and goggles.

***************
WEDNESDAY
SESSION 3
Obj: Bodyweight Strength, Run Intervals

Warm Up:

4 Rounds

Run 200m (down 100m, back 100m)
5x Push Ups
5x Sit Ups
1x Pull Up
Instep Stretch

Training:

(1) 6 Rounds, Every 90 Seconds

30% of Max Rep Pull Ups based on your NSWGRU PST #1 Results

(2) 6 Rounds, Every 90 Seconds

30% of Max Rep Sit Ups based on your I NSWGRU PST #1 Results

(3) 6 Rounds, Every 90 Seconds

30% of Max Rep Push Ups based on your NSWGRU PST #1 Results

(4) 2 Rounds

Run 1 Mile at the "1-Mile Interval Pace" using your NSWGRU PST #1, 3-Mile Run Time and the MTI Running Calculator

Rest 10 Minutes Between Efforts

[calculator name="Run"]

(5) 2 Rounds

Notes:

If you completed 12 Pull Ups during PST #1's assessment, today you'll do 30% of 12 Reps or (12 x .3 = 3.6) or 4x (round up) pull ups each round. Set a repeating countdown timer for 90 seconds. On "go" complete the 4x Pull Ups with perfect form as fast as possible. The faster you finish, the more rest you have before the next round begins.

Use the same methodology to determine today's rep count for your sit ups and push ups.

Maintain strict, PST form, for all exercises.

- Do the Pull Ups strict and on a cadence
- Situps - Follow the PST required Form.
- Push Ups - Strict.

***************
THURSDAY
SESSION 4
Obj: Swim Intervals

Warm Up:

200m Swim using the Combat Side Stroke

Training:

(1) 4 Rounds

200m Combat Side Stroke Swim at the "200m Interval Pace" using the MTI's Swim Interval Calculator and your 800m Combat Side Stroke assessment finish time from NSWGRU PST #1.

Rest 5 Minutes between efforts

(2) 2 Rounds

400m Combat Side Stroke Swim at the "400m Interval Pace" using MTI's Swim Interval Calculator and your 800m Combat Side Stroke assessment finish time from NSWGRU PST #1.

Rest 10 Minutes between efforts

[calculator name="Swim"]

Note: Uniform for the swim = swim trunks and goggles.

***************
FRIDAY
SESSION 5
Obj: Bodyweight Strength, Run Intervals

Warm Up:

4 Rounds

Run 200m (down 100m, back 100m)
5x Push Ups
5x Sit Ups
1x Pull Up
Instep Stretch

Training:

(1) 6 Rounds, Every 90 Seconds

35% of Max Rep Pull Ups based on your NSWGRU PST #1 Results

(2) 6 Rounds, Every 90 Seconds

35% of Max Rep Sit Ups based on your NSWGRU PST #1 Results

(3) 6 Rounds, Every 90 Seconds

35% of Max Rep Push Ups based on your NSWGRU PST #1 Results

(4) 2 Rounds

Run 1 Mile at the "1-Mile Interval Pace" using your NSWGRU PST #1, 3-Mile Run Time and the MTI Running Calculator

Rest 10 Minutes Between Efforts

[calculator name="Run"]

(5) 2 Rounds

Notes:

If you completed 12 Pull Ups during PST #1's assessment, today you'll do 35% of 12 Reps or (12 x .35 = 4.2) or 5x (round up) pull ups each round. Set a repeating countdown timer for 90 seconds. On "go" complete the 5x Pull Ups with perfect form as fast as possible. The faster you finish, the more rest you have before the next round begins.

Use the same methodology to determine today's rep count for your sit ups and push ups.

Maintain strict, PST form, for all exercises.

- Do the Pull Ups strict and on a cadence
- Situps - Follow the PST required Form.
- Push Ups - Strict.

***************
SATURDAY
SESSON 6
Obj: Run & Swim Endurance
Training:

(1) Run 45 Minutes, moderate pace

"Moderate" = comfortable but not easy

(2) Swim (combat side stroke), 45 minutes, moderate pace.

(3) Foam Roll Legs, Low Back

1) Mission Direct

Gym numbers mean nothing. All that matters is mission performance.

To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

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MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan “Lab Rats” at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming’s effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn’t.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

4) Mission-Direct Research

MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

6) Programming Breadth

MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

7) Worldwide Influence

Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe.

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety.

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

9) Direct, Honest, Clear Answers

Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.

We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.

– Rob Shaul, Founder

All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

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.

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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

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. 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.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

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Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

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If I purchase an Athletes Subscription Can I cancel on my own, anytime?
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Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

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. You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

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