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Wouldn't it be nice to go into your next PT test and have the feeling of "this is just another workout" versus "this is not going to be good" and worry yourself sick over it?
There is a way to get to that point, but it takes practice, discipline, and building good training habits. Here is a way to make the Navy physical screening test (PST) used for SEAL, EOD, Diver, and SAR Rescue Swimmer, based on the following elements: 500yd swim, pushups, situps, pullups, and 1.5 mile timed run.
Try this for "just another workout" sometime, practice good testing habits, and build a testing strategy.
PST Practice Workout:
Warmup 5-10 minutes - your choice
Pushups 2 min
Situps 2 min
Pullups max
Run 1.5 miles timed
Rest 5 minutes
Run 1.5 mile timed
Pushups 2 min
Situps 2 min
Pullups max
500yd swim timed
Pushups 2min
Situps 2 min
Pullups max -- If possible, on pool deck
500yd swim timed
Run or ruck replacement if no pool for another 20-30 minutes
Give this a shot or create and arrange to fit your testing elements into such a program. The best way to get better at fitness tests is to make fitness testing part of your training.
Good luck – Crush the Test!
@SMSgt Minister Gerald A. Thomas , Capt Christopher Mueller , CPT (Join to see) , COL Mikel J. Burroughs , Sgt Joe LaBranche , SSgt (Join to see), TSgt Hunter Logan Capt Seid Waddell SrA Christopher Wright LTC Stephen F. PO2 Ed C. PO2 Mark Saffell MSG Tom Earley PVT James Strait Alan K. @po1 william "chip" PO1 William "Chip" Nagel @SGT John McConnell SGT John " Mac " McConnell
There is a way to get to that point, but it takes practice, discipline, and building good training habits. Here is a way to make the Navy physical screening test (PST) used for SEAL, EOD, Diver, and SAR Rescue Swimmer, based on the following elements: 500yd swim, pushups, situps, pullups, and 1.5 mile timed run.
Try this for "just another workout" sometime, practice good testing habits, and build a testing strategy.
PST Practice Workout:
Warmup 5-10 minutes - your choice
Pushups 2 min
Situps 2 min
Pullups max
Run 1.5 miles timed
Rest 5 minutes
Run 1.5 mile timed
Pushups 2 min
Situps 2 min
Pullups max
500yd swim timed
Pushups 2min
Situps 2 min
Pullups max -- If possible, on pool deck
500yd swim timed
Run or ruck replacement if no pool for another 20-30 minutes
Give this a shot or create and arrange to fit your testing elements into such a program. The best way to get better at fitness tests is to make fitness testing part of your training.
Good luck – Crush the Test!
@SMSgt Minister Gerald A. Thomas , Capt Christopher Mueller , CPT (Join to see) , COL Mikel J. Burroughs , Sgt Joe LaBranche , SSgt (Join to see), TSgt Hunter Logan Capt Seid Waddell SrA Christopher Wright LTC Stephen F. PO2 Ed C. PO2 Mark Saffell MSG Tom Earley PVT James Strait Alan K. @po1 william "chip" PO1 William "Chip" Nagel @SGT John McConnell SGT John " Mac " McConnell
Making the PT Test Just Another Workout
Posted from military.com
Health
Fitness
Working Out
Posted >1 y ago
Responses: 4
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It's best to go at it with a positive attitude. You'd be surprised how well you will do.
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Interesting.
A Chief in my command, who is going to be a CFL after training certification, mentioned if you work on 30 push ups a day, concentrating on your form and push, you will get your push-up portion for your age group. He's right on the fact you are beginning to work the muscles associated with the move.
Conditioning yourself is what it boils down to. Also a lot of outside the gym aspects need to be applied as well; food choices, active recovery and rest.
A Chief in my command, who is going to be a CFL after training certification, mentioned if you work on 30 push ups a day, concentrating on your form and push, you will get your push-up portion for your age group. He's right on the fact you are beginning to work the muscles associated with the move.
Conditioning yourself is what it boils down to. Also a lot of outside the gym aspects need to be applied as well; food choices, active recovery and rest.
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Afraid I fell out after the 2d run. When they say timed, does that mean going for the best time possible or shooting for the max score time??
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