Hey guys- Has anyone tried the Navy PRT training plans listed at www.navy-prt.com? Is there anything you'd change?? Does anyone know of any other useful plans--including diet/nutrition info?? Thanks!
I've printed the PRT training guides and made up an excel spreadsheet of them all in one....I have yet to follow it though! And if anyone has tips on how to do better on the pushups, pass those along please ...
The PRT standards are a good place to start from, but if you are training for OCS, you're gonna have a bit more than sit-ups, push-ups and the run to worry about. DIs are great at inventing horrible, nearly impossible exercises. As silly as it sounds, if you can do some bare crawls (getting on all fours with your butt in the air) and LOTS of leg lifts (hold your legs out 6 inches as long as you possibly can, lift them up to 90 degrees and rest for a couple seconds then repeat until not able to stand), side-straddle hops (jumping jacks, clapping your hands behind your back) you'd have a small head start. As for push-ups, try lifting your legs about a foot or so off the ground, doing 3 sets of as many as you can. Do 3 sets of regular maxed out push-ups. Then do 3 sets with your arms elevated or against the wall. If you do this a couple times a day for a couple weeks it should really help. And make sure you practice some diamond push-ups too.
20 pushups on the hour every hour. If you do a search on the forum, there is plenty of workout advice on here.
The best workout is one that pushes your abilities but still doesn't deter you from going to the gym. This is different for everybody. I've always been an Outstanding on the PRT and I use the following workout when training. 40 pushups 40 situps 30 dips max out pullups I repeat the above 4 exercises without breaks for 3 or 4 sets. Then finish with a 3 mile run. If you can't do 40 pushups or situps, do 20. Ensure you are using the proper form, that is what is important. I perform this workout an average of 3 days a week while in training. DON'T OVER DO IT. I know right now, the Navy SEALs are incorporating the Crossfit program. I have no personal experience with this program but I hear it works wonders.
I've said this before and its kind of simple but it works, when you're watching TV and a commercial comes on crank out push ups and sit ups until the regular program comes back on and do that the entire time you're watching. No couch potato .
Extreme PRT Training: I was told that i need to get an excellent-low for the PRT, and have a month to get there from a good-low; therefore, I am going to be training as hard as possible so I don't have to wait 2 months to submit my package. My question is: How many days a week should I do each training part (running, pushups, and situps)? As I understand it now, I shouldn't run more than 5 days a week, but I have no idea how many max days a week is possible for situps and pushups. I am asking so I don't injure myself. As of now, I think 7 days a week would be possible for pushups and 6 maybe for situps. I also don't want to plattue or "hit a wall" and not keep increasing my numbers.
this may sound kinda funny but believe it or not those perfect pushup things on tv worked wonders for me. i can do 3 or 4 times as many reps now from before i got them. thats just my experience though.
situps i've been told you can do everyday because the muscle group is large enough, but you're actually doing more harm than good by doing pushups everyday. your muscles break down during resistance workouts and if you don't give them a day or two between intense use they will never have time to rebuild and no strength gains will be made. for pushups i would work them as hard as you want/can 3 days a week
In the past I've used what my friends call the "deck of cards workout" which basically entails flipping a card and doing double the number of a given exercise as designated by the card value and rotating between situps, pushups, and squats. Basically, you flip card and if its a 5 for example you do 10 pushups, flip a card do double the amount of situps or crunches, etc...and do it until the deck runs out. I swear by this technique. You will get jacked and be tired as hell and you don't need a single weight or gym membership.
Extreme PRT Training: I was told that i need to get an excellent-low for the PRT, and have a month to get there from a good-low; therefore, I am going to be training as hard as possible so I don't have to wait 2 months to submit my package. My question is: How many days a week should I do each training part (running, pushups, and situps)? As I understand it now, I shouldn't run more than 5 days a week, but I have no idea how many max days a week is possible for situps and pushups. I am asking so I don't injure myself. As of now, I think 7 days a week would be possible for pushups and 6 maybe for situps. I also don't want to plattue or "hit a wall" and not keep increasing my numbers. 3 days/week for pushups seems very light, are you sure about that? I may cut it down to 5, but I need to be doing some "extreme training"... Does anyone have any more advice?
When I was 18 I picked up Arnold Schwarzenneger Encyclopedia of Bodybuilding and started doing his competition workout program. This worked for about 2 weeks, and then I found myself mentally not wanting to workout (sign of over-training) and always being slightly injured in one way or another(another sign of over-training). I then bounced back and forth between not training at all and going all out 100% for awhile until I figured out what I personally needed to do. What I mean is that what works great for some people, will be absolutely non-functional for other people. You need to find out what level your body can perform at, and then go from there. Everyone on this website could tell you how many times you can do pushups/situps/whatever, but the bottom line is that you are an individual with specific abilities and needs. There is no set-in-stone scientific explanation to simpy do X amount of exercises Y times per week for Z amount of weeks to attain the results you want. If 7 days works for you, great. If 5 works for you, great. 3 could be effective too. I can't tell you, and neither can anyone else.
I've done Arnold's workouts from that book and they are heartstoppers if you do them the way he has them laid out. Not to mention, you work every muscle group every other day. The only time that can work without over training is when you take some illegal substances to enhance your performance...what are those called?...oh yeah, supplements.
Roger that. You just need to try a bunch of different exercises and find out what works for you. When that happens you will see the fastest results. Don't work out sore muscles and be sure to stretch before and after a workout. Good luck!
Lola I think that this is an okay place to start. Obviously when dealing with exercise you need to tailor your workouts to you. As previously discussed Individual and Sport specific workouts are very important so that you get the most bang for your buck and don't over train. As far as your nutrition goes to simply explain it: Calories In vs. Calories Out. 1 Gram Carb: 4kcal Protein: 4kcal Fat: 9kcal Ethanol(alcohol):7 Watch intake of fat/ethanol as you can see they add up a bit faster ~3700kcals/lb when your body adjusts your metabolism. You will also need to increase your quality protein intake 1.5-2.0 grams/kg of Body weight to help repair muscle fibers. Ex: 100lb person/2.2= 45kg*1.5-20= 68-90 grams of protein/day. Stay hydrated you can lose 10% of your strength when you are dehydrated. *Listen to you body* If you have any more specific question regrading exercise and nutrition I would be glad to help to the best of my ability. I am an exercise science major and have a nutrition minor. Below are some helpful sites in getting you started. http://www.ahealthyme.com/topic/calneed http://www.mypyramidtracker.gov/ http://www.navy-prt.com/ http://www.navyseals.com/community/articles/print/cfm?id=629 http://www.crossfit.com/
Some quick weight loss tips: 1. Roll out of bed and do Cardio. Research shows that in a fasted state more fat is used during cardiovascular exercise, but if food was consumed in this case carbohydrates before exercise, there is a greater reliance on burning carbohydrate rather than fat. Carbohydrates are preferentially oxidized or burned when present. 2. (30-60min) to burn fat. It takes a bit for your body to switch to beta oxidation(fat) stick with it. Build to it: for example alternating cardio days with stationary bike/running and yes walking 5-7 days a week. Use an intensity that you can maintain for an 30-60min. If you have any more specific question regrading exercise/nutrition/weight management I would be glad to help to the best of my ability. I am an exercise science major and have a nutrition minor.
mwf was weight lifting, plus timed sit ups and push ups and max pull ups at the gym. T,TH,Sat was run 2 miles, or swim laps. Sunday was rest. Seemed to work for me.
A lot of other things you can do for the cardio on the non-running days. And for the running, recommend as much of it as possible being on softer surfaces (machines at the gym, running trails, tracks) rather than on streets.
This workout schedule is pretty similar to the Navy PRT.com one with just the cardio on the rest days. I use a similar schedule with variation of cardio everyday. I think it is great for those who don't need to lose any kcals or have low BF% and especially if it works for you.
Some people might cringe when they hear this but it helps build that back strength up alongside of push-ups.. Mountain climbers
Olympic lifts are the best way to build overall core strength. Deadlifts, squats, benchpress, hang clean. Yum yum yum.
Which is why they figure so prominently in Crossfit. They are fantastic. A word of caution however....DO NOT attempt an Olympic lift you are unfamiliar with without supervision/training. It is a fantastic way to hurt yourself quickly and badly. As for improving pushups...do more. You aren't going to hurt your performance doing bodyweight exercises, like pushups, every day. That's a load of crap. I am a big proponent of the Armstrong workout for both pullup and pushup improvement. Try it. You won't be sorry. I want to know what a "bare" crawl is. Anyone got a pic?
