• United States Navy seal with eagle and anchor, used on the Navy PRT prep program
  • Five training days from the Navy PRT preparation workbook
  • Training weeks 1 and 2 from the Navy PRT preparation workbook
  • Training weeks 3 and 4 from the Navy PRT preparation workbook
  • The movement library, with a video link for every exercise, from the Navy PRT preparation workbook
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RunLiftPerform.com

NAVY PRT Preparation (4-week program)

NAVY PRT Preparation (4-week program)

$29.00
$29.00
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The PRT changed. Your training should have changed with it.

The plank replaced the curl-up in 2020, and plenty of sailors are still training for a test that no longer exists. This is four weeks built on the current events — the 1.5-mile run, two-minute pushups, the forearm plank, and the 300 yd shuttle — with everything scaled from what you can do today.

How it builds your program

You test first, then the workbook does the arithmetic. Every prescribed set is a calculated percentage of the max you actually recorded — if you tested 18 pullups, you get sets sized for an 18-pullup athlete, and they climb as the weeks progress. Your timed run seeds a full pace table, Zone 2 endurance through anaerobic speed, so every run has a target instead of a vibe.

What is inside

  • Five training days a week: distance and strength, a shuttle-run improvement day, a calisthenics strength and anaerobic day, a Zone 2 distance run, and a speed day of mile and 400 m repeats.
  • The 300 yd shuttle trained as a scored event, with an interval protocol and a calculated target rather than a vague instruction to run it faster.
  • Rep volume derived from your maxes across dips, chinups, pushups, toes-to-bar, situps and burpees over the bar.
  • Run paces generated from your 1.5-mile time, with treadmill conversions.
  • Build, peak, deload across the four weeks so the test lands on a fresh body.
  • Standards and scoring bands on the sheet: 1.5-mile under 10:30 / 12:00, 70 / 40 pushups in two minutes, 2:45+ / 2:05+ plank, 300 yd shuttle under 70 / 80 seconds — with the Outstanding through Satisfactory percentile bands laid out.

Who this is for

Sailors who want an Outstanding rather than a pass, anyone whose plank score is dragging their overall down, and those returning to the PRT after the event changes.

Specifications

  • Format: Excel workbook (.xlsx), auto-calculating. Printable.
  • Length: 4 weeks · 5 days per week
  • Tabs: program · Movement Library
  • Equipment: pullup bar, dip station, measured route. No barbell required.
  • Delivery: instant digital download

This is a training tool, not medical advice. Clear hard training with your physician if you have any reason to.

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