How to Make the PT Test Just Another Workout

Wouldn't it be nice to go into your next PT test and have the feeling of "this is just another workout," versus "this is not going to be good" and worry yourself sick over it?

There is a way to get to that point, but it takes practice, discipline and building good training habits. Here is a way to make the Navy physical screening test (PST) used for SEAL, EOD, diver and SAR rescue swimmer, based on the following elements: 500-yard swim, push-ups, sit-ups, pull-ups and 1.5-mile timed run.

Try this for "just another workout" sometime, practice good testing habits and build a testing strategy.

PST practice workout:

Warmup 5-10 minutes -- your choice:

• Push-ups two minutes
• Sit-ups two minutes
• Pull-ups max

Run 1.5 miles timed.

Rest five minutes.

Run 1.5 miles timed.

• Push-ups two minutes
• Sit-ups two minutes
• Pull-ups max

500-yard swim timed

• Push-ups two minutes
• Sit-ups two minutes
• Pull-ups max -- If possible, on pool deck

500-yard swim timed

Run or ruck replacement (if no pool) for another 20-30 minutes

Give this a shot or create and arrange to fit your testing elements into such a program. The best way to get better at fitness tests is to make fitness testing part of your training.

Good luck. Crush the test.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

Want to Learn More About Military Life?

Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.