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...

If you are in the tactical space ( military, LE, or first responder ) or a combat sports athlete, you will do well with a streamlined approach to increasing your running fitness. For individuals in these arenas, a big part of readiness is the ability to efficiently run for short to medium distances at various paces and efforts. These warriors and athletes must possess relatively high levels of strength, endurance, and aerobic and anaerobic fitness compared to most others. Those not in these...

To increase performance, you must learn how to effectively dial in your internal dialogue. The mental skill of 'self-talk' can be leveraged as a tool to perform better in the present moment. To do this effectively, you must understand what it is and how to apply it to improve your focus on the process. Internal Dialogue We all possess an internal dialog and it is very important during difficult moments to maintain control of this dialogue or self-talk. For most of us, our natural tendency is...