After you perform the PT test, take the time in between the upper body exercises to stretch the arms, chest, shoulders, stomach and lower back. This is how I have been breaking down the PST for years so students can have a better understanding of where in the test they are failing and how to get over these sticking points. Once you qualify, you will be put into a draft and will be picked up for a contract if your numbers are good enough. Stew Smith's proven programs work for people who do the workouts. Seals are mainly taught combat/UDT diving while navy divers do mainly salvage work. Your breathing is more rapid, your heartbeat is therefore more rapid, your arms swing is more stiff than fluid and relaxed, and your legs are burning for oxygenated blood. We always broke the tip off so we could use it as a screw driver, open oysters, etc. Physical Screening Test SEAL SWCC EOD Diver AIRR; Swim 500 yards (450 M) – breaststroke or sidestroke [in minutes] 12:30: 13:00: 12:30: 12:30: 12:00* REST: 10 MINUTES; Push-ups [in 2 minutes] 50: 50: 50: 50: 42: REST: 2 MINUTES; Sit-ups [in 2 minutes] 50: 50: 50: 50: 50: REST: 2 MINUTES; Pull-ups [in 2 minutes] 10: 6: 6: 6: 4: REST: 10 MINUTES; Run 1.5 miles [in minutes] 10:30: … He needs to focus on more 200-250yd timed swims for 4-5 sets to get his endurance up for this distance. Its aircraft carrier fleet is the biggest in the world. This is the official MK3 Navy SEAL EOD Combat Dive Knife. Good: Fair: Fail: 0 >=70 50 - 69 50. Athletes like swimmers and runners will also require some strength training as you will be exposed to challenges under logs and boats during the first phase and many miles of rucking 50+ lbs of backpacks and gear in 2nd and 3rd phases of BUDS. While in DEP you can take PSTs (fitness tests) to qualify for Navy Special Warfare rates (SEAL, SWCC, EOD, Diver, and Air Rescue). Uncorrected vision can be no worse than 20/200 in each eye. Even though they call the next section the Strength Section of the PST, it is truly an endurance test - a muscle stamina test. Touch your elbows to your thighs and repeat. Related Articles: Pushup Push Workout, Pushups. Student B: He is improving still but his pace dropped off after ::30. Phone contacts. The goal to the first event of the PST is to PACE yourself so you are still as fast as possible BUT have plenty left in the tank for the other four events of the test. As with his swimming, he nailed 6 min mile pace for 1.5 mile and had enough juice to speed up 6 seconds on the last lap to break 9 min.Student D: Started off at 6 min mile pace and slowed down to 7 min mile pace. See Navy SEAL PST Clinic FREE Video link for more information! (There are beginner and intermediate versions of these workouts … Newer Post →, Please note, comments must be approved before they are published, When Your Training Goals Are Taking You in the Wrong Direction When you are shaking you are wasting A LOT of energy that you will need for the remaining exercises of the test AND you will likely not even get 1-2 pushups once you start shaking. Even though they call the next section the Strength Section of the PST, it is truly an endurance test - a muscle stamina test. December 23, 2020, Answer to the Question: Am I Doing Enough to Prepare? All candidates must meet the minimum scores listed below to receive a contract or to maintain eligibility in their programs. Your ability to do multiple repetitions of each of these exercises without fail has a strength component to it BUT to ace this test you have to be able to take these traditional strength exercises and make it an endurance exercise. It is recommended to just fall on your chest / knees and your test is done. Student C and D: Both petered out after 30-60 seconds and could not maintain the pace they started. His next goal is 80 in 2 min. Athletes like swimmers and runners will also require some strength training as you will be exposed to challenges under logs and boats during the first phase and many miles of rucking 50+ lbs of backpacks and gear in 2nd and 3rd phases of BUDS. Student A,B,C,D - All had proper form for pullups, just some were better than others. Your best bet, is to go to the Navy Seal web page and contact a Seal … Tips for Faster Times: 500yd = PACE 10 x 50yd swim at goal pace, counting strokes per length. Useful Links. This may have changed since I had any dealings with the seals or salvage divers of the navy back in the 1980 but here is what I understood back then. Your hands should be about shoulder width apart. Taking the Navy SEAL, EOD, SWCC, Rescue Swimmer test is your physical entrance exam into these professions. 1.5 mile run - Focus on PACE with the 1.5 mile run. This is the official MK3 Navy SEAL EOD Combat Dive Knife. The number one way to get faster at swimming is get your technique mastered and your endurance up for 500yd swim. Using proper technique, perform sets of push-ups, sit-ups and pull-ups 4-5 times per week, resting 1-2 minutes between sets. Your hands should be about shoulder width apart. Website hosting by Shopify. He now needs to focus on maintaining 50-55 second laps for 10 laps in his workouts to get down to the sub 9 zone in the swim.Student C: Started out at 7-7:30 pace but maintained 45-50 seconds each lap which scored him a nice swim of 8min AND he kept his stroke count to 6-7 the whole 500yds. PS - if you ever start shaking uncontrollably during the final half minute of your pushup test, DO NOT try to get any more reps. The PST includes a 500-yard swim. 500 Yard Swim - Mastering the Combat Swimmer Stroke (See youtube link). As you can see from the four students below they all had different experiences in the PST, all tried to pace themselves but they soon found out that building up your endurance is also critical to this test. Grading of the PST: There is an actual grade for the PST - for more information see Article, Feel free to email me if you have any questions at email@example.com, Published Books Available in Stores and at Stew Smith Fitness. Situps or curlups - For the Navy PST, lie on your back with your arms crossed over your chest, keeping your knees slightly bent. Slide your butt back 2-3 inches and you will change the angle at which you do your situps and find yourself able to get 5-10 more if you have the time left.For more info on workout ideas to ace the situps see related article - Proper Situps. Organization Chart. June 28, 2020 Pull-ups - The Proper Pull-up (regular grip) - Grab the pull-up bar with your hands placed about shoulder width apart and your palms facing away from you. Focusing on faster mile plus runs will help push over the endurance drop. Student D: Started off at 6 min mile pace and slowed down to 7 min mile pace. He is working his sets so he can muscle memory 20 reps in ::30 for all 2 minutes. PCB = Panama City Beach. Though you will likely need to spend some time in the Navy SEAL Weight Training Book OR if Navy SEAL FItness is too challenging, go with Navy SEAL SWCC, EOD, Diver, PST Phase 1 Workout. Usually I recommend 1000-1500yds of swimming per swim workout. Touch your chest to your partners fist who is counting your reps for you. IE: rates that had extended training. Student C and D: Both did OK but need to build up their reps to push the 100+ zone for a competitive SEAL slot. He started out at 52 seconds which is an 8:40 pace and ended with 8:35. IF you need some place to start Navy SEAL Fitness is ideal for you as well because a calisthenics base / running / swimming progression is a good place to build a foundation. Pull yourself upward until your chin is over the bar and complete the exercise by slowly moving to the hanging position. Diver Training (60 days, Naval Diving and Salvage Training Center) – Designed to provide qualified non-diving personnel with the basic training necessary to safely and effectively perform as a dive team member/diver in SCUBA and MK-16 UBA in accordance with the U.S. Navy Diving Manual. Though you will likely need to spend some time in the Navy SEAL Weight Training Book OR if Navy SEAL FItness is too challenging, go with Navy SEAL SWCC, EOD, Diver, PST Phase 1 Workout. Pushups - Proper stance. I have created a system that enables both the instructor and student gauge progress as well as make changes to current training programs to quickly increase performance in the PST. 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