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.