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Stew’s Favorites: The Navy PST

Navy exercise 600x400

Over the years, we have created workout plans for various fitness tests, but one thing holds true: Practice taking the test you have to pass on a regular basis. And if you want to crush it — do it twice. That is right. Do a Double PFT. One of our favorite Navy SEAL /​ EOD /​ Diver PST prep workouts is the Double PST arranged in the following manner:

The Navy PST (Special Ops /​ Special Warfare)
500yd swim
10 min break /​ transition to PT
pushups 2 min
2 min rest
situps 2 min
2 min rest
pullup — max reps
10 min break transition to run
1.5 mile time run

stretch /​ hydrate 5 min

Repeat the PST in reverse order:

1.5 mile run
pullups, situps, pushups
500yd swim

The toughest part of this PST for most people is the transition from PT to running — see related article on PFT Transition. Another way to repeat in reverse order is to do the PT section first then run 1.5 miles — then finish with the swim.

When you have to train for a fitness test, it helps to practice the test more than anything else. When you practice the test, you can relieve much of the testing anxiety by simply saying this is just another “Thursday Workout”. Plus you learn to make a strategy that works best for you. How to hydrate? What to eat prior to the test? What to eat the night before? How to warmup /​ transition from one exercise to another? All these questions can be answered by simply making the test another workout day. Then if you really want to make it easy — do it TWICE!

This Double PST is quickly becoming an all-​​time favorite and something we practice every other week for a few months of the summer.

Final Tip: You may want to take a day off PRIOR to doing this Double PST. It is a tough workout.

Related Topics

Stew Smith Tactical Fitness Military Workouts Pushups and Pullups Running and Cardio Swimming Navy Fitness Requirements Navy Special Operations

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Contributor

Stew Smith works as a presenter and editorial board member with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is a Certified Strength and Conditioning Specialist (CSCS). He has also written hundreds of articles on Military.com's Fitness Center that focus on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

Latest Fitness Books: Navy SEAL Weight Training and Tactical Fitness

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