Navy Warrior Challenge 6

Navy Warrior Challenge 6-week PT ProgramThe following program is designed to improve your Warrior Challenge (W/C) Physical Screening Test (PST) scores in the most efficient manner possible. Following this program and giving it 100% will virtually guarantee that your PST numbers will improve, while minimizing the risk of injury and over-training. The program is based on your last PST scores with the repetitions being a percentage of your last PST numbers. The program is designed to work on your weakest area the most while simultaneously improving your other PST areas. The program is universal to non-contracted and contracted candidates.

The following are guidelines to use throughout the program:1. Form First- All exercises must be done with the same form used in the graded PST. Practicing with the proper form will improve your PST scores simply due to the fact that no compromises in form are given during the test. Practice like you test.2. Honest effort- This program only works if you apply yourself 100% to it. 100% effort is expected on all physical evolutions conducted while you are in these programs.3. Dedication and Commitment- Some of these workouts will consume a lot of time out of your day. You will have to manage your time to ensure you stay on track. The Swim, Upper Body, and Run portions of the workouts can be done at different times of the day if required. Your future and your career depend on your dedication to this program.4. Nutrition, Hydration and Recovery- Utilize the SOF Nutrition Guide and NSW Injury Prevention guides provided to you to maximize this program. If you eat sub-optimal foods, do not hydrate, and/or do not properly stretch, you will not improve regardless of the quality of the PT program.5. Injury Management- The program is specifically designed to reduce injuries and prevent over-training. If you have an injury or feel that you are over-training, contact the W/C Coordinator, Mentor, or Scout IMMEDIATELY! If your injury prevents you from conducting a PST you will be required to bring medical documentation to the next PST scheduled in your area.6. Do not workout the day prior to a graded PST- If you are attending a graded PST (with the W/C cadre), DO NOT work out the day prior. There are a couple of ways to adjust your schedule to compensate for this. One way is to do the graded PST instead of your personal PST (usually day 5 of each week). Another way is to simply do the prescribed workout AFTER your graded PST (in the evening for instance).Program continuation after the initial 6 weeks training regime is complete: Take 1 week off completely. Do active recovery for this entire week. Try to do a graded PST towards the end of your recovery week. After your recovery week, start over at week 1. Your PST numbers should have improved significantly over the 6 week program. Areas that were your weak areas should now be your strong areas. Since this program is based off percentages of your current PST numbers it will increase in difficulty as your PST numbers improve. If after 6 weeks your PST has not improved, contact your NSW Coordinator or Mentor to talk about improvements to the plan and personalization. Essential ConceptsSwim- Swimming is a technique based event. If you are working out regularly you already have the cardiovascular fitness to complete a fast swim. Work on perfecting your technique instead of Muscling thru the workouts to improve your swim speed. Attending Swim clinics is the fastest way to improve your swim time.Strength Endurance- The PST is a muscular strength-endurance test. It tests your ability to maintain your strength over an extended period of time. The training pipelines for each W/C rate are designed to test your muscular strength-endurance. In order to train for this you need to do high volume, medium to light weight (bodyweight) exercises. While many fitness programs focus on strength or endurance separately, the W/C programs will require you to combine them. Training like a body builder (beach workouts) or a tri-athlete will not accomplish your goals for strength endurance. If you want to be a warrior then train like one.

Running- 800 yards is the optimal sprint distance to improve medium distance (1.5-mile) speed. This distance is long enough to create a lactic acid build-up in your muscles if done at max effort while still allowing for aerobic contribution. Shorter distances remove the aerobic function and will therefore improve short distance speed but may cause you to hit a wall prior to reaching your 1.5 mile distance in a PST. Longer distances do not allow you to run fast enough to improve your speed over that distance. LSD Runs- The focus of these longer runs is simply to allow your body to adjust to the pounding that occurs over a long distance of running. Over time your tendons, joints, and ligaments will build up to allow you to get thru your pipeline without pain or injury. These runs do nothing to improve your speed over shorter distances, although they do have a side benefit in regards to your mental strength and work capacity. When doing an LSD run you should be able to carry on a conversation while running without becoming winded. If you cannot do this, you are running too fast. Proper foot wear is important to ensure that you do not get into an overtraining scenario on these long runs.

Additional information:-Naval Special Warfare Injury Prevention Guide (BUD/S NSW IP Guide)-Special Operations Forces Nutrition Guide (NAVSPECWARCOM Nutrition Guide) or http://www.navyfitness.org/nutrition/ - PST Instructions (Physical Screening Testing Standards and Procedures)- Navy Challenge Program (COMNAVCRUITCOMINST 1130.8J - Volume IV)-MANMED 2012 (Section 15-105 Special Operations Duty)-Newton Running Style vs. the heel-toe method. Look at this link and practice: https://www.youtube.com/user/NewtonRunning-NOFFS: http://www.navyfitness.org/fitness/noffs/ http://www.sealswcc.com/seal-default.htmlhttps://www.sealswcc.com/forums/forumdisplay.php?3-FITNESS

Workout Key

800-yd RepeatsRun 800 yards (1/2 mile)- note time required to completeRest for the run time before starting the next intervalI.E. If you ran the 800-yds in 3 minutes you would rest 1-min 30-sec before starting your next 800

LSD (Long Slow Distance) RunRun 4-10 miles at a conversational pace. This run is intended only to strengthen your joints and ligaments, not to improve your speed.

25% PyramidsStarting at 1, you will pyramid in increments of 1 up to 25% of your last PST score for that exercise. Rest 30 seconds between sets.I.E. If you did 60 pushups at your last PST, 25% of that is 15. So your reps would be:1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1,

50% Negative PyramidsStarting at 50% of your last PST score for that exercise, you will pyramid down in increments of 2I.E. If you did 16 pullups on your last PST, 50% is 8. So your reps would be:8, 6, 4, 2, 1Super PyramidsSuper-set Pyramid of pushups, curl-ups, pull-ups, and dips. The number used should be up to 50% of your last PST score for that exercise and increase/decrease in increments of 10 for pushups and curl-ups, 5 for dips, and 2 for pullups. Dips should be the number of pushups for each set. The pyramids are done without a rest period between exercises and with a 3-min rest between sets.I.E. If you did 60 pushups, 60 curl-ups, and 16 pullups on your last PST, your Super Pyramid would look like this:10 push-ups, 10 curl-ups, 4 pull-ups, 5 dips 20 push-ups, 20 curl-ups, 6 pull-ups, 10 dips 30 push-ups, 30 curl-ups, 8 pull-ups, 15 dips 20 push-ups, 20 curl-ups, 6 pull-ups, 10 dips 10 push-ups, 10 curl-ups, 4 pull-ups, 5 dips*This equals 1 set.

Double Max Do a max set of the exercise, rest 2 min, do another max set of the exercise.

Burpee MadnessRun 400m, immediately do 25 Burpees. Rest for 2 min before repeating.

Daily RoutineDoing an exercise throughout the day every hour on the hour for 8 hours.Pushups and Situps- you will do 75% of whatever you did on your last PST every hourPullups- you will do 50% of whatever you did on your last PST every hourI.E if you did 60 pushups on your last PST, you would do 45 pushups every hour, on the hour for 8 hours a day.

Personal PSTConduct a Practice PST on yourself. Ensure that you use a life-guarded pool and bring a partner to time and count for you.

FTB-BTF PSTConduct a regular PST on yourself, rest 10 min, then run the again PST backwards, starting with the run. I.E. 500m swim, 2-min Pushups, 2-min Curlups, Pull-ups, 1.5-mile Run, Rest 10-min, 1.5-mile Run, Pullups, 2-min Curlups, 2-min Pushups, 500m swim

Aconyms:PST- Physical Screening testLSD- Long Slow DistanceFTB-BTF- Front-to-Back; Back-to-FrontCSS- Combat Side StrokeNOFFS- Naval Operational Fuel and Fitness System

Week 1Day 1Swim- - Warm-up- Swim Workout, Balance Drill- 5 laps, Freestyle 100 yds, 50M timed CSS. For example, if candidate X performed a 10:00 swim during the recent PST, than each lap (50M) should be 55 seconds or faster. Repeat 10 times.25M cool down, 50M timed.300M freestyle at 80%NOFFS Dynamic StretchingUpper body Strength Endurance- Super Pyramid x 5Run- 800-yd repeats x 5NOFFS Static Stretching Cool-downCommence Daily Routine for Weakest PST event

Day 2Swim- Balance drill- 5 laps- 1000m CSSNOFFS Dynamic StretchingUpper Body Workout- 25% Pyramid Pushups- 25% Pyramid Pullups- 25% Pyramid Curlups- Repeat above x2, rest no more than 2-min between exercises- Rest 10 min- Double Max Weakest PST eventRun- - Burpee madness x 5

Day 3Swim- Swim Warm-up- Swim Workout Balance Drill- 5 laps Freestyle 100 yds 50M timed CSS. For example, if candidate X performed a 10:00 swim during the recent PST, than each lap (50M) should be 55 seconds or faster. Repeat 10 times. 25M cool down, 50M timed. 300M freestyle at 80%NOFFS Dynamic WarmupUpper Body Strength Endurance- Double Max Pushups- Double Max Curlups- Double Max Pullups- Repeat above x2, rest no more than 2-min between exercisesRun- 800 yd repeats x5NOFFS Static Stretching cool downCommence Daily Routine for weakest PST event

Day 4Rest- NO PT, do some active recovery

Day 5Personal PSTRest 10- minLSD Run- 4 miles

Day 6Swim- Swim Warm-up- Swim Workout Balance Drill- 5 laps Freestyle 100 yds 50M timed CSS. For example, if candidate X performed a 10:00 swim during the recent PST, than each lap (50M) should be 55 seconds or faster. Repeat 10 times. 25M cool down, 50M timed. 300M freestyle at 80%NOFFS Dynamic WarmupUpper body Strength Endurance- Super Pyramid x 5Run- 800-yd repeats x 5NOFFS Static Stretching Cool-downCommence Daily Routine for Weakest PST event

Day 7Rest day- No PT

Week 2Day 1Swim- - Warm-up- Swim Workout Balance Drill- 5 laps Freestyle 100 yds 50M timed CSS. For example, if candidate X performed a 10:00 swim during the recent PST, than each lap (50M) should be 55 seconds or faster. Repeat 10 times. 25M cool down, 50M timed. 300M freestyle at 80%NOFFS Dynamic StretchingUpper body Strength Endurance- Super Pyramid x 5Run- 800-yd repeats x 5NOFFS Static Stretching Cool-downCommence Daily Routine for Weakest PST event


Day 3Swim- Swim Warm-up- Swim Workout Balance Drill- 5 laps Freestyle 100 yds 50M timed CSS. For example, if candidate X performed a 10:00 swim during the recent PST, than each lap (50M) should be 55 seconds or faster. Repeat 10 times. 25M cool down, 50M timed. 300M freestyle at 80%NOFFS Dynamic WarmupUpper Body Strength Endurance- Double Max Pushups- Double Max Curlups- Double Max Pullup- Repeat above x3, rest no more than 2-min between exercisesRun- 800 yd repeats x5NOFFS Static Stretching cool downCommence Daily Routine for weakest PST event


Day 5FTB-BTF PST

Day 6Swim- Swim Warm-up- Swim Workout Balance Drill- 5 laps Freestyle 100 yds 50M timed CSS. For example, if candidate X performed a 10:00 swim during the recent PST, than each lap (50M) should be 55 seconds or faster. Repeat 10 times.25M cool down, 50M timed. 300M freestyle at 80%NOFFS Dynamic WarmupUpper body Strength Endurance- Super Pyramid x 5Run- LSD Run- 6 MilesNOFFS Static Stretching Cool-downCommence Daily Routine for Weakest PST event




Day 3Swim- Swim Warm-up- Swim Workout Balance Drill- 5 laps Freestyle 100 yds

50M timed CSS. For example, if candidate X performed a 10:00 swim during the recent PST, than each lap (50M) should be 55 seconds or faster. Repeat 10 times. 25M cool down, 50M timed. 300M freestyle at 80%NOFFS Dynamic WarmupUpper Body Strength Endurance- Double Max Pushups- Double Max Curlups- Double Max Pullups- Repeat above x3, rest no more than 2-min between exercisesRun- 800 yd repeats x6NOFFS Static Stretching cool downCommence Daily Routine for weakest PST event






Day 2Swim- Balance drill- 5 laps- 2000m CSSNOFFS Dynamic StretchingUpper Body Workout- 25% Pyramid Pushups- 25% Pyramid Pullups- 25% Pyramid Curlups- Repeat above x3, rest no more than 2-min between exercises- Rest 10 min- Double Max Weakest PST eventRun- Burpee madness x 6Day 3Swim- Swim Warm-up- Swim Workout Balance Drill- 5 lapsFreestyle 100 yds

50M timed CSS. For example, if candidate X performed a 10:00 swim during the recent PST, than each lap (50M) should be 55 seconds or faster. Repeat 10 times. 25M cool down, 50M timed.

300M freestyle at 80%NOFFS Dynamic WarmupUpper Body Strength Endurance- 50% Negative Pyramids Pushups- 50% Negative Pyramids Curlups- 50% Negative Pyramids Pullups- Repeat above x3, rest no more than 2-min between exercises- Double Max Pushups- Double Max Curlups- Double Max PullupsRun- 800 yd repeats x6NOFFS Static Stretching cool downCommence Daily Routine for weakest PST event


Day 5FTB-BTF PSTRest 10- min

Day 6Swim- Swim Warm-up- Swim Workout Balance Drill- 5 laps Freestyle 100 yds 50M timed CSS. For example, if candidate X performed a 10:00 swim during the recent PST, than each lap (50M) should be 55 seconds or faster. Repeat 10 times. 25M cool down, 50M timed. 300M freestyle at 80%NOFFS Dynamic WarmupUpper body Strength Endurance- Super Pyramid x 6Run-- LSD Run- 7 milesNOFFS Static Stretching Cool-downCommence Daily Routine for Weakest PST event









Week 6Day 1Swim- - Warm-up- Swim WorkoutBalance Drill- 5 laps Freestyle 100 yds 50M timed CSS. For example, if candidate X performed a 10:00 swim during the recent PST, than each lap (50M) should be 55 seconds or faster. Repeat 10 times. 25M cool down, 50M timed. 300M freestyle at 80%NOFFS Dynamic StretchingUpper body Strength Endurance- Super Pyramid x 5

Run- 800-yd repeats x 8NOFFS Static Stretching Cool-downCommence Daily Routine for Weakest PST event




Day 5FTB-BTF PST

Day 6Swim- Swim Warm-up- Swim Workout Balance Drill- 5 laps Freestyle 100 yds 50M timed CSS. For example, if candidate X performed a 10:00 swim during the recent PST, than each lap (50M) should be 55 seconds or faster. Repeat 10 times. 25M cool down, 50M timed. 300M freestyle at 80%NOFFS Dynamic WarmupUpper body Strength Endurance- Super Pyramid x 5Run- LSD Run- 10 MilesNOFFS Static Stretching Cool-down


Instruction for previously mentioned exercises:

800-yd RepeatsRun 800 yards (1/2 mile)- note time required to completeRest for the run time before starting the next intervalI.E. If you ran the 800-yds in 3 minutes you would rest 1-min 30-sec before starting your next 800

LSD (Long Slow Distance) RunRun 4-10 miles at a conversational pace. This run is intended only to strengthen your joints and ligaments, not to improve your speed.

25% PyramidsStarting at 1, you will pyramid in increments of 1 up to 25% of your last PST score for that exercise. Rest 30 seconds between sets.I.E. If you did 60 pushups at your last PST, 25% of that is 15. So your reps would be:1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1,

50% Negative PyramidsStarting at 50% of your last PST score for that exercise, you will pyramid down in increments of 2 , I.E. If you did 16 pullups on your last PST, 50% is 8. So your reps would be:8, 6, 4, 2, 1

Super PyramidsSuper-set Pyramid of pushups, curl-ups, pull-ups, and dips. The number used should be up to 50% of your last PST score for that exercise and increase/decrease in increments of 10 for pushups and curl-ups, 5 for dips, and 2 for pullups. Dips should be the number of pushups for each set. The pyramids are done without a rest period between exercises and with a 3-min rest between sets.I.E. If you did 60 pushups, 60 curl-ups, and 16 pullups on your last PST, your Super Pyramid would look like this:10 push-ups, 10 curl-ups, 4 pull-ups, 5 dips 20 push-ups, 20 curl-ups, 6 pull-ups, 10 dips 30 push-ups, 30 curl-ups, 8 pull-ups, 15 dips 20 push-ups, 20 curl-ups, 6 pull-ups, 10 dips 10 push-ups, 10 curl-ups, 4 pull-ups, 5 dips*This equals 1 set.

Double Max Do a max set of the exercise, rest 2 min, do another max set of the exercise.

Burpee MadnessRun 400m, immediately do 25 Burpees. Rest for 2 min before repeating.

Daily RoutineDoing an exercise throughout the day every hour on the hour for 8 hours.Pushups and Situps- you will do 75% of whatever you did on your last PST every hourPullups- you will do 50% of whatever you did on your last PST every hour, I.E if you did 60 pushups on your last PST, you would do 45 pushups every hour, on the hour for 8 hours a day.

Personal PSTConduct a Practice PST on yourself. Ensure that you use a life-guarded pool and bring a partner to time and count for you.

FTB-BTF PSTConduct a regular PST on yourself, rest 10 min, then run the again PST backwards, starting with the run.I.E. 500m swim, 2-min Pushups, 2-min Curlups, Pull-ups, 1.5-mile Run, Rest 10-min, 1.5-mile Run, Pullups, 2-min Curlups, 2-min Pushups, 500m swim

Aconyms:

PST- Physical Screening test

LSD- Long Slow Distance

FTB-BTF- Front-to-Back; Back-to-Front

CSS- Combat Side Stroke

NOFFS- Naval Operational Fuel and Fitness System

Navy Warrior Challenge 6

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