Do You Want a Better PST Score? Statistically Speaking - For Most People the Issue is Swimming Conditioning / Technique.
See CSS SWIM:
If you are not a swimmer, you are likely pretty good at the other events so the #1 thing to focus on is swimming conditioning - you need to make this swim workout feel easy:
Warmup 500yds CSS or free style (mix is fine too) but non-stop.
Repeat 10 times
Swim freestyle 50m FAST (6-8 strokes per breath)
NO REST go into Swim CSS 50m - easy goal pace - try to rest with CSS (get good wall pullouts)
- rest 10 seconds before starting again
Do this swim workout 5-6 days a week - minimum standard daily is 1000-1500m PERIOD if you want to get in shape to swim 500m fast.
*Obviously if you are a swimmer, this does not apply. You may have to focus more on learning how to do better calisthenics or running workouts to improve your scores.
PST CLINIC - https://www.stewsmithfitness.com/pages/the-navy-seal-swcc-eod-diver-pst-clinic
PT Weaknesses
Pushup push - www.stewsmith.com/linkpages/pushuppush.htm
If pullups are your weakness - see www.stewsmith.com/linkpages/pulluppush.htm
If you need better situps: www.stewsmith.com/linkpages/proper_situps.htm
Pushup / Pullup Push - Take Your Current Max Pushup Test and multiple by 4. Do that many pushups a day for 10 days straight - read how to break those up on days you have pushup workouts and days you add them to non-upper body days. Take 3-4 days off from ANY pushing - then test on day 14 or 15.
Final Event - Running - Goal Pace and Fuel Issues
Goal Pace running - https://www.military.com/military-fitness/general-fitness/running-and-cardio/ask-stew-getting-faster-goal-pace-running
I think you will find that once you can get into better swimming shape the rest of the PST will come easy. Do not make the same mistakes the people in the PST CLINIC article did - there are many you can make. Find your goal pace and stick to it.
FUEL for GAME DAY!
Finally – FUEL - You need fuel - before / during event - find what works for you...
Do not run out of fuel! A PST will suck all of your blood sugar and glycogen within 25-30 minutes if pushing high anerobic levels the whole time. Make sure you have something to cool you as half of fatigue if body heat and something to hydrate you with carbs in it (*juice, Gatorade, etc – something that agrees with you – you should know what this is long before test day.)
See www.stewsmith.com/linkpages/abdnutrition.htm
Stew Smith Fitness
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2. Podcasts and Swimming Videos at Youtube.com page
3. eBooks
4. Books and eBooks in PRINT
5. Stew Smith Fitness Club membership site
6. Online Coaching
Related Articles: Evolution of Running - Technique, Run and Leg PT, Drop Mile Pace
This is how I have been breaking down the PST for years so students can have a better understanding of where in the test they are failing and how to get over these sticking points. The best way to get better at this test is to actually test yourself several times. This PST is YOUR entrance exam, so take it seriously. NEVER think you can score this many points or run so fast because if you have not taken this test as it is given, then you will likely be disappointed in how you perform on game day.
Grading of the PST: There is an actual grade for the PST - for more information see Article
Send me an email and I may post it up as an article next week. You can contact me at stew@stewsmith.com.
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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