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