PHYSICAL SCREEN TEST PREP - BRAVO
Preparation for the Naval Special Warfare (NSW) Physical Screen Test (PST) is comprised of run training, calisthenics development, and swim sessions in the pool. These events should be trained all in the same day for three to four days per week for best results.
Each training session is comprised of a specific workout to keep the intensity varied and effective.
Alpha focuses on hard repeats for the run and swim, and ladder training for cal development. Bravo, Charlie, etc. consists of a different protocol.
The goal of these sessions is to crush a 500 yard Swim, maximum Push-ups in 2 minutes, max Sit-ups in 2 minutes, max Pull-ups without dismounting from the bar, and 1.5 mile Run.
The ideal training schedule layout is as follows...
AM Session
RUN
Aerobic Interval Training/ 800-meter Repeats
General Warm-up
A. Run 5-10:00 @ EASY - MODERATE effort/ RPE 5-6 out of 10
Dynamic Warm-up
B2. Quad Pulls
B3. Butt Kicks
B5. Hamstring Scoops
Training
4-6 SETS
C. Run 800 Meters @ MODERATE effort/ RPE 6-7 out of 10 - see comments
Rest 1 or 2 minutes between sets
D. Cool Down and Static Stretch
Coaching Comments:
RPE - Rate of Perceived Effort for the prescribed distance or time period with 10 being the greatest effort you can give.
Run 800 meters or 1/2 mile at a pace that is not easy but moderately challenging for each repeat. Try to hold a consistent pace each set for best results.
10 Minute Transition...
CALS
Max Effort Sets
2-3 ROUNDS
A1. Pull-ups-Max Reps in one set - use assistance as necessary
Rest 1 minute
A2. Push-ups-60 seconds Max Reps
Rest 1 minute
A3. Sit-ups-60 seconds Max Reps
Rest 3 minutes between rounds
Record reps for each exercise
PM Session
SWIM
Aerobic Interval Training
Warm-up
A1. Band Pull Apart-10
A3. Standing Trunk Rotations-10 reps each side alternating - Keep your stomach tight!
A4. Swim 200 Meters @ EASY - MODERATE effort/ RPE 5 out of 10
Training
4-6 SETS
B. Swim 200 Meters @ MODERATE effort/ RPE 6 out of 10
Rest 1:00 between sets
C. Swim 300 Meters @ EASY effort/ RPE 4 out of 10
Coaching Comments:
RPE - Rate of Perceived Effort for the prescribed distance or time period with 10 being the greatest effort you can give.
Comments