Navy Pushup Training Plan
The Complete Online Resource for PRT/PFA  Information and Your Physical Training Needs
Disclaimer up front:

I am not a medical doctor and I don’t try and play one 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 situp 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 training plan will give you a solid ab workout and should get you to an
excellent medium on the Navy PRT.

Week one through three will focus on increasing your endurance, while week four through six will
focus on speed work.

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.