PHYSICAL SCREEN TEST PREP - CHARLIE

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.

Charlie focuses on lactate threshold conditioning for the run and swim, and density training utilizing percentages of your max reps for cal development.

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

Lactate Threshold Training

General Warm-up

A. Run 1 Mile @ EASY - MODERATE effort/ RPE 5 out of 10

Dynamic Warm-up

B1. World's Greatest Stretch

B2. Quad Pulls

B3. Butt Kicks

B4. Dynamic Side Lunges

B5. Hamstring Scoops

B6. Walking Frankensteins

Training

C. Run 1.5 Miles FOR TIME

Record Time

D. Run 1.5 Miles @ EASY - MODERATE effort/ RPE 5-6 out of 10

E. 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.

10 Minute Transition...

CALS

Density Training

Max # of ROUNDS in 20 minutes

A1. Pull-ups-30% of Max Reps - use assistance as necessary

A2. Push-ups-30% of Max Reps

A3. Sit-ups-30% of Max Reps

Rest 1 minute between rounds

Coaching Comments:

Calculate 30% of your total number of reps for each exercise based on your previous PST.

PST example: 13 Pull-ups, 65 Push-ups, 73 Sit-ups

Based on the info above, your reps for this training session would be: 4 Pull-ups (round up or down to the nearest rep), 20 Push-ups, 22 Sit-ups.

PM Session

SWIM

Lactate Threshold Training

Warm-up

A1. Band Pull Apart-10

A2. Resistance Band Shoulder Dislocates-5

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

B. Swim 500 Meters FOR TIME

Record Time

C. Swim 500 Meters @ EASY - MODERATE effort/ RPE 5-6 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!