{"product_id":"navy-prt-preparation-4-week-program","title":"NAVY PRT Preparation (4-week program)","description":"\u003ch3\u003eThe PRT changed. Your training should have changed with it.\u003c\/h3\u003e\n\n\u003cp\u003eThe 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.\u003c\/p\u003e\n\n\u003ch4\u003eHow it builds your program\u003c\/h4\u003e\n\n\u003cp\u003eYou 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.\u003c\/p\u003e\n\n\u003ch4\u003eWhat is inside\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFive training days a week:\u003c\/strong\u003e 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.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe 300 yd shuttle trained as a scored event,\u003c\/strong\u003e with an interval protocol and a calculated target rather than a vague instruction to run it faster.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eRep volume derived from your maxes\u003c\/strong\u003e across dips, chinups, pushups, toes-to-bar, situps and burpees over the bar.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eRun paces generated from your 1.5-mile time,\u003c\/strong\u003e with treadmill conversions.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBuild, peak, deload\u003c\/strong\u003e across the four weeks so the test lands on a fresh body.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eStandards and scoring bands on the sheet:\u003c\/strong\u003e 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.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003eSailors 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.\u003c\/p\u003e\n\n\u003ch4\u003eSpecifications\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Excel workbook (.xlsx), auto-calculating. Printable.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 4 weeks · 5 days per week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTabs:\u003c\/strong\u003e program · Movement Library\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEquipment:\u003c\/strong\u003e pullup bar, dip station, measured route. No barbell required.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e instant digital download\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cem\u003eThis is a training tool, not medical advice. Clear hard training with your physician if you have any reason to.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":48681130885440,"sku":"","price":29.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/NAVYprt.png?v=1716413875","url":"https:\/\/www.runliftperform.com\/products\/navy-prt-preparation-4-week-program","provider":"RunLiftPerform.com","version":"1.0","type":"link"}