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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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.

 

2) Fitness Solutions Built from the Ground Up

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.

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

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.

Do you have a mobile app?
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?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

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

Testimonials

"I emailed you before about my swim paces being slower than they should be on the navy PST program. I took my pst again on monday and actually swam even faster than the first time... 9:48 down to 9:26. Definitely swam all 20 lengths in a 25m pool this time, I made sure of it. Still doing repeats way slower than that, so no idea what's going on, but the plan is working! Calisthenics are all near max levels in the 90s and 21 pullups. Brought my run down from 11 something to 10:26. I'm excited to see what the next couple weeks bring. I'll be sure to keep you posted with my official pst score when I take it as well, hopefully in early July. If I get accepted into BRC I'll be sure to send a 5 star review your way"
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This Plan is one of 200+ plans included in the Athlete’s Subscription.