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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


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

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.



Get Ready! Stay Ready!

 
 
 

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