PST WORKOUT GENERATOR

Because your scores on the PST directly correlate with your physical ability to successfully complete one of the NSW/NSO
training pipelines, the Workout Generator has been designed to be a guide to maximize readiness by constantly
challenging your abilities in each of the five areas of the PST, based on your own scores.

Using the Individual Workout

First, perform the following test and record your scores:

Swim 500 yards using breast stroke or sidestroke. Rest 10 minutes
Perform max single set of push ups in 2 minutes. Rest 2 minutes
Perform max single set of sit ups in 2 minutes. Rest 2 minutes
Perform max single set of pull ups. Rest 10 minutes
Run 1.5 miles.

Second, input your scores into "Current Scores" fields in the Individual Workout. Fields in the schedule
will be automatically populated to provide an effective and challenging 6 day workout plan.

Third, input the number of weeks until you will take your next PST to generate your projected goals. The scores from that
test will be used to generate a new Workout Program for you.

Write comments, times, and other notes into the Comments Box on the right side of each day.

Workout Descriptions

Swim Workouts

Distance Workouts (Days 1 and 5)

1) Swim distance in time allotted.
2) Rest briefly before beginning next set.

Interval Workout (Day 3)

1) Swim intervals in less than time allotted.
2) Rest for remaining time.

Push Up Workouts
Max Set Workout (Day 1)
1) Perform each exercise in as few sets as possible, with minimal rest periods.

Twelve Set Workout (Day 3) to be performed with sit-up workout

1) Alternate sets of push ups with sets of abdominal excercises.
2) Rest briefly between sets.

Eight Set Workout (Day 5) to be performed with sit-up workout

1) Alternate sets of push ups with sets of abdominal excercises.
2) Rest briefly between sets.

Sit Up Workouts
Pyramid (Day 1 and 4)
1) Perform continously alternating exercises beginning with one to designated number and back down.
2) Pyramid is designed with no rest periods.

Ten Set Workout (Day 2) to be performed with pull up workout

1) Alternate sets of sit ups with sets of pull ups.
2) Rest briefly between sets

Twelve and Eight Set Workouts (Days 3 and 5)

1) See Push Up Workouts

Max Set Workout (Day 6)

1) Perform each exercise in as few sets as possible, with minimal rest periods.
Pull Up Workouts
Ten Set Workout (Day 2)
1) See Sit Up Workouts

Pyramid (Day 4)
1) Perform pull up sets starting with one to designated number and back down with minimal rest periods

Max Set Workout (Day 6)

1) Perform each set in as few attempts as possible, with minimal rest periods.

Run Workouts (best on 400 meter track, or where distances are known)
Medium Distance Workout (Day 2)
1) Run distance in time allotted
2) Rest briefly before beginning next set

Interval Workout (Day 4 and 6)

1) Run intervals in less than time allotted
2) Rest for remaining time

Remember that all that have entered BUD/S passed the PST, but only a few left with
the right to call themselves SEALs.

ONLY THE STRONG SURVIVE

GET STRONGER
 Scores NSW / NSO / AIRR
Swim (500) hr:mn:sc
Push ups
Sit ups
Pull ups
Phase I Training Schedule
Run (1.5 mi) hr:mn:sc
Swim Push Ups Sit Ups Pull Ups Run
4x50 Warm Up Regular 0 Flutter Kicks 0
200 in less than 00:00 Diamond 0 Sit-ups 0
Day 1

300 in less than 00:00 Wide 0 Leg Levers 0

400 in less than 00:00 Tricep 0
Abdominal Stretch
2x100 Cool Down Chest and Tri Stretch
Sit-ups (4 sets) 0 4 Sets 0 Warm up 15:00
Sit-ups (2 sets) 0 2 Sets 0 1200 (.75 mi) 00:00
Day 2

Sit-ups (4 sets) 0 4 Sets 0 2400 (1.5 mi) 00:00

Back and Bicep 4800 (3 mi) 00:00
Abdominal Stretch
Stretch Cool Down 5:00
6x50 Warm Up Regular (4 sets) 0 Sit-ups (4 sets) 0
Intervals 4x100 on: 00:00 Tricep (2 sets) 0 Flutter Kks (2 sets) 0
Day 3

Intervals 4x50 on: 00:00 Regular (4 sets) 0 Sit-ups (4 sets) 0

Intervals 10x25 on: 00:00 Wide(2 sets) 0 Flutter Kks (2 sets) 0
2x100 Cool Down Chest and Tri Stretch Abdominal Stretch
Flutter Kicks 0 Pyramid to: Warm up 15:00
Sit-ups 0 0 8x200 on: 00:00
Day 4

Leg Levers 0 Strict Form 10x400 on: 00:00

Back and Bicep 4x200 on: 00:00
Abdominal Stretch
Stretch Cool Down 5:00
6x50 Warm Up Regular (4 sets) 0 Sit-ups (4 sets) 0
200 in less than 00:00 Regular (2 sets) 0 Sit-ups (2 sets) 0
Day 5

400 in less than 00:00 Regular (2 sets) 0 Sit-ups (2 sets) 0

600 in less than 00:00
Chest and Tri Stretch Abdominal Stretch
2x100 Cool Down
Flutter Kicks (1 set) 0 2 sets 5 Warm up 15:00
Sit-ups (1 set) 0 2 sets 4 4x400 on: 00:00
DAY 6

Flutter Kicks (2 sets) 0 2 sets 2 4x800 on: 00:00

Sit-ups (2 sets) 0 Back and Bicep 4x1200 on: 00:00
Abdominal Stretch Stretch Cool Down 5:00
OFF Day 7