Description
The following 5-week training plan is designed to train specifically for the U.S. NAVY’S PHYSICAL READINESS TEST (PRT).
This program is “sport-specific” with the sole objective of improving your score on the PRT. This plan was created March 2021 to reflect the recent changes with the addition of the Front Plank and endurance exercise substitutes (Swim and Row). It is imperative that in the endurance event which has a choice option (Run, Swim, Row) you complete the PRT’s with that exercise, as well as the follow-on progressions in the training plan.
CLICK HERE for a PRT Scoring Chart
This is version 1 of the plan, built in March 2021.
PLANK FORM AND STRATEGY
Form: Begin in the push-up position with feet hip-width apart. Elbows should be bent and lowered to the ground so that the forearms are lying flat on the ground. Elbows should be aligned below the shoulders with forearms parallel to the body at about shoulder width distance. Hands must be on the ground, either in fists with pinky side of the hand touching the ground or lying flat with palms down. Hips should be lifted off the ground with feet flexed and the bottom of the toes on the ground. The back, buttocks, and legs shall be straight from head to heels and must remain so throughout the test. Toes, forearms, and fists or palms shall remain in contact with the floor, not a wall or other vertical support surface. The exercise is ended if the Marine: (1) touches the floor with any part of the body except the elbows, forearms, fists/palms and toes, (2) raises one or both feet or hands off the floor, or (3) fails to maintain the back, buttocks, and legs in a straight line from head to heels.
Strategy: Over-flexing the core and lats during the Front Plank will wear you out faster. Contract those muscles just enough to maintain a straight midline, and try to relax your neck and legs. Time seems to go enter a different and slower domain when holding a Front Plank position. Put a happy thought or song in your head to keep your mind off the suck.
WEEKLY SCHEDULE
Week 1, and 3:
- Monday: (AM) PRT, (PM) Bodyweight Strength
- Tuesday: Run/Swim/Row Intervals
- Wednesday: Bodyweight Strength
- Thursday: Run/Swim/Row Intervals
- Friday: Bodyweight Strength, Aerobic Run
Week 2, 4, and 5:
- Monday: Bodyweight Strength, Run/Swim/Row Intervals
- Tuesday: Run/Swim/Row Intervals
- Wednesday: Bodyweight Strength
- Thursday: Run/Swim/Row Intervals
- Friday: Bodyweight Strength, Aerobic Run
PROGRAMMING FREQUENCY AND TESTING
- You will complete 3 PRT’s throughout the training program. Record your scores in each tested element.
- Complete five sessions per week for five weeks.
- After finishing the PRT Training Plan, give yourself time 2-3 days to recover before you take an official test.
REQUIRED EQUIPMENT
- Stopwatch, preferably one that can record lap times.
- Pull Up Bar
- Known distance run route or 400m track
- Pool if you will be swimming, Rower if you will be rowing on the endurance assessment
COMMON QUESTIONS
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
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.
If the session calls for 5x walking lunges, does that mean 5x walking lunges total or 5x each leg?
5x each leg, 10x total.
What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for runs?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. Don’t quit.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
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.