Thursday, September 28, 2023
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US Navy PRT

Keeping the US Navy Updated on the 2023 Physical Readiness Program

Navy PRT Situp Training Plan

Disclaimer up front:

I am not a medical doctor nor do I 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 Situp 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 situp up 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.

This Navy situp plan can be done in conjunction with your normal workout. Just be sure to do the situp workout before your normal workout, and don’t double up on chest exercises.

WEEK ONE: ENDURANCE FOCUS

  • Monday: Do as many situps as you can in two minutes. Record this number. Rest for 5 minutes and max out your situps two more times. Your scores will look something like this
    • 1st Try: 53 situps
    • 2nd try: 41 situps
    • 3rd try: 28 situps
  • Tuesday: Do 150 situps throughout the day in as few reps as possible
  • Wednesday: Do 200 situps throughout the day in as few reps as possible
  • Thursday:Do 200 situps throughout the day in as few reps as possible
  • Friday: Take the Navy PRT (Run/pushup/Situp)  and record your scores
  • Sat :Do 200 situps 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 situps as you can in two minutes. Record this number. Rest for 5 minutes and max out your situps two more times. Your scores should start looking better from last weeks scores, and will look something like this
    • 1st Try: 63 situps
    • 2nd try: 51 situps
    • 3rd try: 38 situps
  • Tuesday: Do 150 situps throughout the day in as few reps as possible
  • Wednesday: Do 200 situps throughout the day in as few reps as possible
  • Thursday:Do 250 situps throughout the day in as few reps as possible
  • Friday: Take the Navy PRT (Run/pushup/Situp)  and record your scores
  • Sat :Do 250 situps 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 situps as you can in two minutes. Record this number. Rest for 5 minutes and max out your situps two more times. Your scores should start looking better from last weeks scores, and will look something like this
    • 1st Try: 63 situps
    • 2nd try: 51 situps
    • 3rd try: 38 situps
  • Tuesday: Rest; do 20 easy situps
  • Wednesday: Rest; do 20 easy situps
  • Thursday: Rest; do 20 easy situps
  • Friday: This is your final test. Push yourself to the limit and do as many situps as you can in two minutes. Record this number. Rest for 5 minutes and max out your situps 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 situps as possible in 20 seconds. Do this four times
  • Tuesday: Rest; do 20 easy situps
  • Wednesday: Set your watch for 20 seconds and do as many situps as possible in 20 seconds. Do this four times
  • Thursday:Rest; do 20 easy situps
  • Friday: Take the Navy PRT (Run/pushup/Situp)  and record your scores
  • Saturday: Set your watch for 20 seconds and do as many situps 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 situps as possible in 30 seconds. Do this four times
  • Tuesday: Rest; do 20 easy situps
  • Wednesday: Set your watch for 30 seconds and do as many situps as possible in 30 seconds. Do this four times
  • Thursday:Rest; do 20 easy situps
  • Friday: Take the Navy PRT (Run/pushup/Situp)  and record your scores
  • Saturday: Set your watch for 30 seconds and do as many situps 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 situps as possible in 45 seconds. Do this four times
  • Tuesday: Rest; do 20 easy situps
  • Wednesday: Set your watch for 45 seconds and do as many situps as possible in 45 seconds. Do this four times
  • Thursday:Rest; do 20 easy situps
  • 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.