The following is a self assessment chart to REALLY assess your Navy Physical Screening Test (PST). You break up any test in this fashion especially ones that require you to build up the conditioning to handle a sustained pace to reach your goal. For instance, in the chart the below, I have a goal of a yard per second in the 500yd swim - which is an 8:20. It requires a 50 seconds per 50 yard pace.
See related article on Getting Faster in the CSS.
Swim 500yards / meters with recommended pace to be competitive
|
50yd or 50 m Lap |
Lap Times |
Goal Time (yd / sec) |
|
1 – 50m |
|
::50 (50 SECS / LAP PACE) |
|
2 – 100m |
|
1:40 |
|
3 – 150m |
|
2:30 |
|
4 – 200m |
|
3:20 |
|
5 – 250m |
|
4:10 |
|
6 – 300m |
|
5:00 |
|
7 – 350m |
|
5:50 |
|
8 – 400m |
|
6:40 |
|
9 – 450m |
|
7:30 |
|
10 – 500m |
|
8:20 = 500 seconds |
|
Total Time |
|
|
*Learn your 50yd pace and practice it so you can maintain it for 10 laps.
Calisthenics Testing - related article to crush PT Tests
Pushups 2 minutes – Do a 1 minute marker and push your pace exerting on the up / relaxing on down
|
1 min reps |
|
|
2 min reps |
|
*push hard for the first minute – then do sets of 5-10 for 2nd minute - rest in the up position.
Situps 2 minutes – PACE – 30 second intervals at 20-25 reps per 30 seconds
|
Time |
Reps |
Goal Pace Reps |
|
::30 |
|
20-25 |
|
1:00 |
|
40-50 |
|
1:30 |
|
60-75 |
|
2:00 |
|
80-100 |
*Train for these 30 seconds intervals striving for the same reps every 30 seconds of a 2 min test
Pullups – max reps – get them done before gravity takes them away from you.
|
Pullups |
Reps |
Goal |
|
|
|
20+ |
See Running Article to Learn How to Transition to the Run and Not Feel Slow at the Start after ALL the above.
1.5 mile run – Learn your pace and practice it so you can maintain it for 6 laps.
|
400m or yd Sets |
Lap Times |
Goal Time (9 min or less) |
|
400m |
|
1:30 |
|
800m (half mile) |
|
2:00 |
|
1200m |
|
4:30 |
|
1600m (1 mile) |
|
6:00 |
|
2000m |
|
7:30 |
|
2400m (1.5 mile) |
|
9:00 |
Article - Faster Run and Swim Times (PST related)
But see WHICH PROGRAM IS RIGHT FOR ME?
Who is Stew Smith? Coach, Trainer, Author, Podcaster: I'm the former Navy SEAL that special ops candidates go to for books, ebooks and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession. See More at StewSmithFitness.com
Where to Find More Information About Optimal Performance Training Programs
When you start training again, consider the seasonal tactical fitness model. I call it A WAY to train and obviously not the only way to train. But it offers the opportunity to never neglect your weaknesses, helps with flexibility and mobility, but will also put you at a level of physical abilities where you are happy with your overall ability to just about anything. We have a systems where the seasons dictate our training. When it is nicer outside, we tend to run and do more calisthenics. When it is colder and not so nice, we lift more, run, less, and still maintain our outdoor activities with shorter runs and rucks. Check it out: Seasonal Tactical Fitness Periodization System.
My most recent programs that walk you through these four cycles with 12 weeks of each season in two programs.
These Seasonal Tactical Fitness BLOCK Periodization programs will walk you through 4 x 4 weeks cycles with 16 weeks of each season in two programs. (32 total weeks)
The Specific Military / Special Ops Physical Fitness Workouts Where Optimal Performance Will Be Tested Each Day
Navy SEAL Workout Phase 1
Navy SEAL Workout Phase 2 - 3
Navy SEAL Workout Phase 4 Grinder PT
Navy SWCC Workout
Army PFT Workout (Prep For Rucking, OPAT, ACFT)
Army Special Forces / Ranger Workout
Army Air Assault School Workout
Army Airborne Workout
Advanced Running Program - Special Ops Supplement Plan
USMC RECON / MarSOC Workout
USMC OCS / TBS Workout
USMC IST and PFT
The Combat Conditioning Workout
Air Force PJ / CCT Workout Battlefield Airman Prep Course
The UBRR Upper Body Round Robin Workout / Spec Ops version
The Coast Guard Rescue Swimmer / Navy SAR Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Boot Camp Workout
-
The Law Enforcement Physical Fitness Workouts
The FBI Academy Workout | FBI Workout Vol 2
The DEA Workout
The FLETC Workout - Ace the PEB
The PFT Bible: Pushups, Sit-ups, 1.5 Mile Run
The Fire Fighter Workout - Ace the CPAT
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