This plan focuses on mastering the Navy physical readiness test which is Max push-ups in 2min, Max sit-ups in 2min, and 1.5 mile run.
This plan also has workouts to increase your overall strength, endurance, and flexability. If you have any questions about the plan, please contact me at firstname.lastname@example.org
Warm-up with some jumping jacks, arm circles, leg swings, and squats.
Then do 2x10 setups of push-ups with perfect form. Followed by 2x15 sit-ups with perfect form
Lastly do a short easy 15min run with 4x 30sec race pace pick ups. 5 min cool down walk.
Go to the PRT course or a similar course and practice doing a PRT. Push-ups, sit-ups, and the 1.5mile run. Bring a partner to count your reps and watch your form.
Do this workout on a treadmill. Warm-up with 10-15 minutes easy running, then run 10x30 seconds at maximum pace, all out sprint. After each sprint, get off the treadmill and do 10 pushups, 10 mountain climbers, and 10 bicycle crunches, then get right back on the treadmill and do another sprint. Cool-down with another 10-15 minutes of easy running with a focus on high cadence and good form.
This is a taper or race week training phase workout designed to maximize recruitment of motor units and power. It is very short and should not induce soreness or muscular fatigue at all. Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging, cycling or elliptical trainer, then complete the following exercises. Main Set: Complete the following exercises as a circuit, 1–3x through, with 60–90 sec rest after each set. Cool-down: Hold each of the following stretches for 6–20 seconds. If heart rate is high or breathing is diffi cult, complete 3–5 minutes of light aerobic activity prior to the stretches.
Goal is foot turnover of 90+rpm, relaxed forward lean, tall, proud form, steady breathing and focus.
Warm-up with some jumping jacks, arm circles, leg swings, and squats. Then do 2x10 setups of push-ups with perfect form. Followed by 2x15 sit-ups with perfect form Lastly do a short easy 15min run with 4x 30sec race pace pick ups. 5 min cool down walk.
Good luck! If you followed this plan you will be prepared to have an awesome PRT.