US Navy PST Training Protocol

  • Focused training structured to meet the physical demands of the USN Physical Screening Test (PST)
  • Includes 7 weeks of assessments and progressively difficult training directed at maximizing PST score
  • Sessions are individually scaled to meet your current level of fitness and/or training schedule

$29.00

DESCRIPTION

PROTOCOL OVERVIEW

This 7-week training plan is purpose built to improve the scores of Sailors and US Navy special operations applicants that have limited access to a commercial style gym and equipment, yet want to improve their scores ahead of the Physical Screening Test.

The Navy’s PST is the physical fitness evaluation required by applicants for SEAL, SWCC, EOD, AIRR, and ND slots.

Entry into special operations is highly competitive so producing an outstanding PST score is paramount to continue training in the pipeline and lower the chances of injury before completion. Researching the competitive score specifics of your chosen special operations unit is highly recommended.

BASIC ASSUMPTIONS

Going into this training protocol it can already be assumed that you are of sound health and are a relatively fit individual capable of performing basic push-ups, pull-ups, curl-ups, and running efforts in accordance with US Navy testing standards. This protocol also assumes that you can commit to 4-5 training days per week in order to complete this.

METHODOLOGY

Training is structured at 5 times a week with Saturdays and Sundays off for rest and any additional prehab or mobility work you feel you need. While it may not always be easy to get in 5 solid training days each week, avoid skipping sessions and avoid skipping around. If you miss a session then start again where you left off. If you miss more than a few sessions in a training week you should start that training week from the beginning in order to see the most improvement.

Training Schedule for Weeks 1-7:
• Monday: Navy PST or PST Work
• Tuesday: Run Improvement or Rest Day
• Wednesday: PST Work
• Thursday: Run Improvement
• Friday: PST Work
• Sat-Sun: Rest Days

TRAINING ATTIRE

It is strongly recommended that you train in whatever uniform (i.e. PT gear) you will be using during your testing and training. During your in-gym sessions you may wear whatever attire you find to be most appropriate for movement efficiency.

DISCLAIMER

The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise or nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions.

By continuing with the program you recognize that despite all precautions on the part of Epoch Ascent, LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Epoch Ascent, LLC and its representatives, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.

REQUIRED EQUIPMENT

To effectively complete this program you'll need:

  • Pull-up bar
  • Stopwatch with interval timer
  • Access to track, road, or flat trail with known distances
  • Access to swimming pool

Equipment useful to have:

  • Single dumbbell (Female: 15-25# // Male: 20-30#), ruck, or IBA for loaded portions
  • Foam Roller

FAQs

Who is this protocol most appropriate for?

Sailors and US Navy applicants that have limited access to a commercial style gym and equipment yet want to improve their scores ahead of the Physical Screening Test. The Navy’s PST is the physical fitness evaluation required by applicants for SEAL, SWCC, EOD, AIRR, and ND slots.

What do I do if have less than 7 weeks before my test date?

Start from the beginning of the protocol regardless and then complete as many sessions as possible prior to your assessment. Also remember to allow yourself 3-5 rest days prior to your PFT testing date.

How do I know if I am fit enough to start this protocol?

The program is best suited for individuals who have completed 3-6 months of our base and general fitness programming or who have at least 12-months of athletic training history. Training sessions are 4-5 times per week and it is best to start this protocol 7-8 weeks out from your first scheduled PST.

Why do some of the sessions show 4-6 blocks?

The range of blocks allows for each individual to scale session intensity and length based on the time they have available that day and fitness abilities.

What is your advice on nutrition?

See out FAQ page for some of our basic guidelines concerning nutrition.

How should I train if I cannot maintain a 5 on, 2 off schedule?

It is ideal that you train 5 days in a row with 2 full days off for rest. If you miss a session for some reason, avoid skipping ahead and start again where you left off and complete the sessions in order throughout the plan. If you miss more than a few days in a training week you should start that training week from the beginning in order to get the most out of this training program.

I have more questions, where can I have those answered?

Please email us at training@epochascent.com