The Navy Physical Readiness Test (PRT) sets a basic level of fitness to pass, but to score the maximum points requires above-average physical ability. In fact, the maximum 300 points will vary by age and gender, but this above-average range requires pushups, 87 to 90-plus; plank pose of 3:35-3:40; and a 1.5-mile run of 8:30-9:15. But whether you want to max the test or perform well enough to pass, you do need to practice these specific events in your normal workout routine.
Here are a few workout ideas to help you with your training, whether you are in port at a gym or on a ship deployment with limited equipment:
Resistance Training and Cardio Testing/Training Options
The Navy PRT offers several cardio options, including the standard 1.5-mile run/walk or a 2,000-meter row, 500-yard/450-meter swim, 12-minute stationary bike for caloric burn, or 1.5-mile treadmill run. These alternatives assess aerobic capacity and require the commanding officer's approval. In fact, after any max-rep set of pushups and/or the plank pose, you should do a set of paced cardio as if you were about to take the cardio portion of the PRT. This will help you prepare for the transition from resistance training to cardio testing.
Pushups and Plank Pose
These two exercises benefit each other more than the previous combination of pushups and crunches. In fact, as your plank pose improves, your pushups will also, especially in two-minute pushup tests, in which the core can be the first muscle group to fail a sailor. Since these complement each other, simply add them to your normal resistance training workout you have planned in any of the following methods:
Rest With Plank Pose
After a set of any activity (cardio, calisthenics, lifting), see if you can catch your breath and recover for the next set while in plank pose. Building up to a 1- to 2-minute rest activity allows you to expand your fitness base for this exercise, making 2 minutes of plank easy. Doing this multiple times during a workout will help you build muscle endurance and core strength, allowing you to max the plank portion of the test relatively quickly.
Plank Plus Pushups
Mixing these two exercises can also help you build the strength and muscle endurance you need. We do a workout called Death by Pushups. While it is much less harsh than the title, it will help you build up to planking beyond the maximum points level. Here is how it works: Get into the plank pose, and every minute on the minute (EMOM), do 5-10 pushups, depending on your ability. Can you do this for 5 minutes? 10 minutes? After 3 minutes, you can move to do a side plank (shake out an arm) or stay in the up-pushup position longer, but you get a “rest” every minute with the pushup movement.
The key to getting better at these exercises is to incorporate them into your current workout. You can add other exercises to Pyramid Workouts, Super Set Workouts, or Max Rep Set Workouts to create a perfect training week with two to three upper-body days. This is plenty to produce above-average results on any fitness test, as recovery is just as important as the resistance training.
Don’t Forget Leg Days (Mix With Cardio)
While leg days are not part of the test, any cardio event tested will require leg muscle endurance as well as cardiovascular endurance. Adding sets of air squats and lunges is a great way to improve your leg endurance during cardio (running, swimming, rowing or biking). We usually mix them on the leg days with cardio like this:
Repeat 5-6 times:
Run 400m or bike/row 2 min (goal pace*)
Squats, 10
Lunges, 5-10/leg
*Goal pace means the pace you will be shooting for to score your goal time in the cardio testing event. Practice at that pace as often as you can.
Run, Swim, Bike or Row Test
Practice these specific events either as part of your warmup or as the final event of your workout to get used to doing cardio last (for the test). When you practice the actual testing event as part of your cardio training workout during the week, you start to see improvements quickly. These are usually the result of conditioning your body for that effort and distance, developing strategies to pace yourself, and figuring out fuel sources that work best for you so you do not lose pace in the final 5 minutes of the test.
While this test is a basic fitness test of the military, it still requires practice, effort and strategies to perform at your best. For more ideas on training for these types of fitness tests, check out the Military.com Fitness Section for dozens of workout articles to assist with improving test scores and maintaining your physical abilities for your profession.
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