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How to Train For Navy Prt Test

Today, we’re working on the Navy Prt

Training for Navy Prt Pushups:

  • We will start by doing hand-release pushups. That way, doing the standard navy pushups for the PRT will be easier. Train by doing fast movements up and down slowly, working on muscle endurance and stamina. Focus on fast-up and slow-down movements.
  • Add the dive bomber exercises, which will isolate and work the shoulders and the triceps; this will help you when you do your standard pushups. Training harder makes things easier when you do standard pushups. 

Training for Navy Prt Plank

  • We will begin by being in a plank or pushup position and holding it as long as possible. Then we will engage in doing up-down planks with our forearms exploding up. 
  • The next exercise is ” Around the World with a Round Ball.” Using the ball to keep your core engaged, you will go clockwise and counterclockwise for 30 seconds. 
  • Lastly, we will hold our four-arm planks, which are the central element of your Navy PRT.

Training for the Navy Prt Run: 

  • If you will run, it’s one and a half miles of running indoors or outdoors, depending on where your training command is and your command. 

Alternate Navy Prt events

  • Navy’s 2,000-kilometer row. If you have this, really work on that. 
  • One of my favorites is a 450-meter or 500-yard swim. Focus on swimming as well as doing your pushups in between your swimming sets. 
  • The final one is a stationary bike, which will take 12 minutes. So it’s 14 minutes, 12 minutes of work in a two-minute cooldown. 
George N.
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