Crunches are out- Planking and Push-ups with cadence are in!
For the first time this Saturday (Feb 8 2020) planking is an official part of the USNA PRT. Additionally, the sailors push up portion is executed to the rhythm of a two second cadence. Changes to the USNA PRT are the first step in these changes becoming an official part of the Navy PRT over all.
“We want the Naval Academy and their graduates to be the leading edge of physical education.” states Deputy Director of physical education Jody Smotherman.
Navy-prt.com is dedicated to keeping sailors updated on changes to the PRT and this is an important one.
This change has been in the works for a while. Crunches are notoriously hard on the back and hip flexors. Planking on the other hand, is an isometric exercise shown to strengthen the core. Core strength is important for keeping sailors injury free through out their careers.
Proper form for the plank will be sailors in a prone position, elbows flexed, supported on fore arms and toes. A shoe will be used at the sailors knees to ensure proper form. If the sailor’s plank fails and they touch the shoe the test will be complete and their time will stop.
The push-up segment of the test also has some notable changes. Sailors will perform pushups for two minutes with a two second cadence. The max score will be 60 push-ups. Adding the cadence element is shown to be a better test of the endurance. Additionally, sailors are able to demonstrate proper form of the push-up by utilizing the full range of motion.
This test will also use a shoe for measurement. In this test the shoe will be at the sailors chest. Each push up the sailor must make contact with the shoe to have the repetition counted.
These changes to the USNA PRT have been in the works for a while and we can only assume that the Navy PRT is not far behind! Connect with a coach today to be ready!