Navy PRT Pushup Training Plan

Disclaimer up front:

I am not a medical doctor and I don’t try and play on on the internet. Do not start this training plan or ANY workout unless you are physically able.  Check with your Doctor before performing any of these exercises. If you would like a customized pushup training plan contact me here.

The principles for this Navy PRT Pushup Training plan plan was taken from Stew Smith’s material and Tim Ferriss’ 4 Hour Body. The principles on the importance of rest was taken from Crossfit. Following the below push up training plan will give you a solid chest workout and should get you to an excellent medium on the Navy PRT

Week one through three will focus on increasing your reps, while week four through six will focus on speed work. This Navy pushup plan can be done in conjunction with your normal workout. Just be sure to do the pushup workout before your normal workout, and don’t double up on chest exercises.

WEEK ONE: ENDURANCE FOCUS

  • Monday: Do as many pushups as you can in two minutes. Record this number. Rest for 5 minutes and max out your pushups two more times. Your scores will look something like this
    • 1st Try: 53 pushups
    • 2nd try: 41 pushups
    • 3rd try: 28 pushups
  • Tuesday: Do 150 pushups throughout the day in as few reps as possible
  • Wednesday: Do 200 pushups throughout the day in as few reps as possible
  • Thursday:Do 200 pushups throughout the day in as few reps as possible
  • Friday: Take the Navy PRT (Run/Pushup/Situp)  and record your scores
  • Saturday: Do 200 pushups throughout the day in as few reps as possible
  • Sunday: Rest from everything. If you like you can do low impact stretching.

 

WEEK TWO: ENDURANCE FOCUS

  • Monday: Do as many pushups as you can in two minutes. Record this number. Rest for 5 minutes and max out your pushups two more times. Your scores should start looking better from last weeks scores, and will look something like this
    • 1st Try: 63 pushups
    • 2nd try: 51 pushups
    • 3rd try: 38 pushups
  • Tuesday: Do 150 pushups throughout the day in as few reps as possible
  • Wednesday: Do 200 pushups throughout the day in as few reps as possible
  • Thursday:Do 250 pushups throughout the day in as few reps as possible
  • Friday: Take the Navy PRT (Run/Pushup/Situp)  and record your scores
  • Saturday: Do 250 pushups throughout the day in as few reps as possible
  • Sunday: Rest from everything. If you like you can do low impact stretching.

 

WEEK THREE: ENDURANCE FOCUS

  • Monday: Do as many pushups as you can in two minutes. Record this number. Rest for 5 minutes and max out your pushups two more times. Your scores should start looking better from last weeks scores, and will look something like this
    • 1st Try: 63 pushups
    • 2nd try: 51 pushups
    • 3rd try: 38 pushups
  • Tuesday: Rest; do 20 easy pushups
  • Wednesday: Rest; do 20 easy pushups
  • Thursday: Rest; do 20 easy pushups
  • Friday: This is your final test. Push yourself to the limit and do as many pushups as you can in two minutes. Record this number. Rest for 5 minutes and max out your pushups two more times.
    • Now email me your results
  • Saturday – Sunday: Rest from everything. If you like you can do low impact stretching.

 

WEEK FOUR:  SPEED FOCUS

  • Monday: Set your watch for 20 seconds and do as many pushups as possible in 20 seconds. Do this four times
  • Tuesday: Rest; do 20 easy pushups
  • Wednesday: Set your watch for 20 seconds and do as many pushups as possible in 20 seconds. Do this four times
  • Thursday:Rest; do 20 easy pushups
  • Friday: Take the Navy PRT (Run/Pushup/Situp)  and record your scores
  • Saturday: Set your watch for 20 seconds and do as many pushups as possible in 20 seconds. Do this four times
  • Sunday: Rest from everything. If you like you can do low impact stretching.

 

WEEK FIVE: SPEED FOCUS

  • Monday: Set your watch for 30 seconds and do as many pushups as possible in 30 seconds. Do this four times
  • Tuesday: Rest; do 20 easy pushups
  • Wednesday: Set your watch for 30 seconds and do as many pushups as possible in 30 seconds. Do this four times
  • Thursday:Rest; do 20 easy pushups
  • Friday: Take the Navy PRT (Run/Pushup/Situp)  and record your scores
  • Saturday: Set your watch for 30 seconds and do as many pushups as possible in 30 seconds. Do this four times
  • Sunday: Rest from everything. If you like you can do low impact stretching.

 

WEEK SIX: SPEED FOCUS

  • Monday: Set your watch for 45 seconds and do as many pushups as possible in 45 seconds. Do this four times
  • Tuesday: Rest; do 20 easy pushups
  • Wednesday: Set your watch for 45 seconds and do as many pushups as possible in 45 seconds. Do this four times
  • Thursday:Rest; do 20 easy pushups
  • Friday: Take the Navy PRT (Run/Pushup/Situp)  and record your scores

 

Congrats and well done. If you finished this workout please e-mail me and let me know how it went.