NAVY PHYSICAL READINESS test

The new Navy Physical Readiness Test (NPRT) is coming. Are you ready? Follow this
6-WEEK NPRT PREP PROGRAM and crush it. You’ll start off with a General Physical
Preparedness Block geared to improve your overall athleticism, and complete your
training with a Sport Specific NPRT Block focused on the 3 elements of the test.

1 1.5 MILE RUN

(AEROBIC AND ANAEROBIC SYSTEM)

2 2 MINUTE MAX PUSH UPS

(MUSCLE ENDURANCE OF THE UPPER BODY)

3 MAX PLANK HOLD (ELBOWS)

(TRUNK STRENGTH ENDURANCE)
 You won’t always be able to train at your best. That’s why our programming includes auto-regulation, a key component

AUTO-REGULATION of effective workouts. Below are the two auto-regulation scales that have been integrated into your training—Rate of
Perceived Exertion (RPE) and Reps In Reserve (RIR). Most of the exercises in this prep program reference them.

RATE OF PERCEIVED RATE OF PERCEIVED

EXERTION (RPE)—ENDURANCE EXERTION (RPE)—STRENGTH REPS IN RESERVE (RIR)
INTENSITY OF YOUR ENDURANCE WORKOUT INTENSITY OF YOUR STRENGTH WORKOUT HOW HARD A SET SHOULD FEEL

RPE EXERTION BREATHING RPE REPS LEFT DESCRIPTION RIR DESCRIPTION

DIFFICULTY “TALK TEST”

0 Nothing Normal breathing 4 20+ Recovery or warm-up weights

Number of reps you have left
4-10 during warm-up sets
1 Very, very easy Normal to very light breathing
5 12–15+ Warm-up weights

2 Very easy Light breathing

Moves quickly with moderate
6 8–12+ Bar speed is fast, should
force—light speed work 3 be able to hit 3 more reps
Breathing elevated
3 Easy
but comfortable Weight moves quickly when you
7 5–8
push maximally—”speed weight”
Noticeably faster breathing,
4 Moderate
comfortable conversation Bar speed is slowing down,
Weight is too heavy to move the 2 able to perform 2 more reps
8 2–4
bar quickly, but it is not a struggle
Heavy breathing,
5 Somewhat hard
short conversation
Last rep is tough,
9 1
but still one rep left
Very heavy breathing,
6 Hard
can speak in sentences Tough rep,
1 could only do 1 more rep
Short of breath, can speak 10 0 Maximal, no reps left
7 Hard
only in short sentences

Short of breath, can speak

8 Very hard
only a few words at a time

9 Very, very hard Out of breath, difficult to talk

Completely out of breath,

10 Maximum exertion
impossible to talk
 Solid Warm-Up/Movement Preps and Recovery Protocols are critical for maximizing your performance. So each training

WARM UP & RECOVERY day begins with a Warm-Up/Movement Prep that gets you primed for the day’s training, and ends with a Recovery
Protocol that gets your body out of threshold and into a recovery state so you can continue to train at an optimal level.
Each session should take no more than 90 minutes in the gym, and no more than 60 minutes for endurance days.

DYNAMIC WARM UP RECOVERY PROTOCOL #1 RECOVERY PROTOCOL #2 RECOVERY PROTOCOL #3

1 TIME THROUGH / PERFORM AT RPE 2
2–3 Sets: 2–3 Sets: 2 Sets:
1 Minute Mountain Climbers 30 Seconds Ankle Dorsiflexion 5 Prone Scorpions (per side) 30 Seconds Downward Dog Pose
1 Minute Sprawls Stretch (per side)
30 Seconds Frog Stretch 30 Seconds Cobra Pose
1 Minute Jumping Jacks 30 Seconds Squat Hold
5 Supine Scorpions (per side) 30 Seconds Child’s Pose
30 Seconds 90/90 Shin Switch
+ 30 Seconds Pancake Stretch 30 Seconds Camel Pose
5 Cossack Squats
1 TIME THROUGH /
+ 30 Seconds Bridge Pose
PERFORM EACH FOR 25 FEET + with Hands on Ground
Accumulate 2–3 minutes
Lunge and Reach Accumulate 2–3 minutes Downward Facing Dog with 4/4/8 +
of Corpse Pose breathing cadence (Yoga Pose)
Reverse Lunge with Twist Accumulate 2–3 minutes
Down regulation breathing Down regulation breathing of Cat Cow (Yoga Pose)
Lateral Lunge
while lying in Corpse Pose: while in Downward Dog Pose:
Down regulation breathing
Monster Walk to Quad Stretch
10 Second inhale/ 4 Second inhale (Slowly) while in Cat Cow Pose:
Inch Worm to Scap Push-Ups SLOWEST possible exhale (3 sets)
4 Second breath hold 10 Second inhale/
SLOWEST possible exhale
8 Second exhale (Slowly)
 W E E K 1 – 3

GENERAL PHYSICAL PREPAREDNESS (GPP) BLOCK

This first training block gives you all the tools you need to improve your athleticism, durability and performance. We’ve split
each week into 2 strength and conditioning days, 1 optional session which can be used as a recovery day, two run specific
endurance days, and one event specific day. The overall goal is for you to develop a strong, solid foundation. Remember, to
focus on your sleep, nutrition, and recovery to help handle the accumulation of volume over the next three weeks.

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

GYM ENDURANCE GYM ENDURANCE GYM ENDURANCE

Strength Endurance Rest & Recovery

Strength Endurance
(Upper Body)
(Lower Body)
OR
+
+ Aerobic Function Anaerobic Power
Development Development Optional Session:
PRT Specific Mix-Modal
GPP Mix Modal (Run) (Run) Event Specific
(Upper Body Muscle
(Full Body Aerobic (1.5 Mile Run,
Endurance Focus) Strength Endurance
Power Intervals Focus) + + Push-Ups, Trunk Focus)
(Full Body)
+
+ Trunk Work Trunk Work +
Bodybuilding Work
Trunk Work GPP Durability
(Strongman Focus)
1 week one: GENERAL PHYSICAL PREPAREDNESS BLOCk
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up Rest/Recovery Dynamic Warm Up
+ + + + OR +
2 sets: 1 set: 2 sets: 1 set: Optional Session: 1 set:
10 Banded Monster Walks 20-40m Forward Skip 10 Scap Push-Ups 10 Jumping Lunges Dynamic Warm Up 10 Forward Legs Swings
(per side) with Arm Circles 10 Scap Pull-Ups (per side) + (per side)
10 Banded Good Mornings 20-40m Backward Skip 20-30 seconds Single Arm 10 Cossack Squats (per side) 2 sets: 5 T Push-Ups
20-30 Seconds Wall Sit with Arm Circles Plank Hold (per arm) 5 Bird Dogs (per side) 5 Half Kneeling Dumbbell Split 10 Lateral Leg Swings
Rest 30 seconds after each set 20-40m Lateral Skip with Rest 30 seconds + Squats to Press (per side) (per side)
+ Arm Swings (per direction) + 800m Run (increase pace 10 Suitcase Kettlebell Deadlifts 5 Alternating Elbow Plank
3–4 sets: + 3–4 sets: every 200m to RPE 5) @ light load (per side)
10 Goblet Box Step Up 2 sets: 10 Dumbbell Incline Bench Press + 20-30 Side Bridges (per side) +
with Leg Lift @ 20/16 inches 25ft A-Skips @ building per set 10 rounds: Rest 30 seconds 2 sets:
(per leg) 25ft B-Skips Rest 60 seconds 30 Seconds Run or Row + 25ft A-Skips
Rest 60 seconds 25ft Run Backwards 20 Single Arm Dumbbell Rows (@ RPE 5-7) 3–4 sets: 25ft B-Skips
20 Dual Dumbbell + (per side) @ building per set Walk 90 seconds after 5 Turkish Sit-Ups (per side) 25ft Run Backwards
Romanian Deadlifts 3 rounds: Rest 60 seconds after each set each set Rest 60 seconds +
Rest 60 seconds after each set 10 Minute Run or *RPE 7 for all sets. + 10 Alternating Base Rows (per 5 rounds:
*RPE 7 for all sets. Row (@ RPE 3) + 10 minute Cool Down side) 5 Push-Ups
+ Walk 5 minutes 6 rounds: Jog or Row (@ RPE 2) Rest 60 seconds 15 Seconds Plank Hold
6 rounds: *This session is meant to be 20 Seconds on / 10 Seconds off: *Increase effort every 2-3 *Increase load only if form is good. 5 Push-Ups
15 Seconds Max Ball easy and seem really slow Hand Release Push-Ups rounds, keeping efforts Maintain posture and position for 15 Seconds Plank Hold
Slams @ 20/15 lbs if you’re running or rowing. Rest 1 minute before moving to progressing from RPE 5-7. Turkish Sit-Ups and Alternating 5 Push-Ups
Rest 15 seconds The goal with this session next workout Do not exceed RPE 7. You Base Rows. Look to have intent 15 Seconds Plank Hold
15 Seconds Max Flutter Kicks is to help increase oxygen + can substitute the rower with your movement. 800m Run (@ RPE 3-8)
Rest 15 seconds utilization in the system for 8 rounds: for the run. Keep the same + *Every 800m run should be
15 Seconds Max Burpees your running or rowing. 15 Seconds on / 15 Seconds off: times. Increase distance from Accumulate 100 Kettlebell Swings faster than the last. Start at RPE
Rest 15 seconds + Alternating Shoulder Taps from 800m Run to 1000m Row. @ 53/35lbs 3 and build over the 5 sets to
*2 minute jog, bike or row Side Plank Hold— Plank + + RPE 8. You can substitute the
every 2 rounds at RPE 2. 4x20-40 seconds (per side) Rest 1 minute before moving to Accumulate 60 Deadbugs Accumulate 400m Farmers Carry rower for the run. Increase
*Look to complete the same Rest 60 seconds after next workout (30 per side) @ 53/35lbs distance from 800m Run to
amount of reps each round. each set + Every 10 reps, complete *Aggressive hip drive in the 1000m Row.
+ + 10 rounds: 20 Crossbody V-Ups (10 kettlebell swings, active +
Accumulate 100 Supine Recovery Protocol #1 10 Seconds on / 20 Seconds off: per side) squeezing of the glutes as 4 rounds:
Glute Bridges Push-Ups (testing standards) + the hips are fully open. 30 Seconds Hello Dollies
Every 20 reps, complete + Recovery Protocol #1 *Maintain good posture and 15 Seconds Hollow Rock Hold
20 Med-Ball Russian Twist 2 sets: position, active trunk while 15 Seconds Superman Hold
(10 per side) 20 Dumbbell Hammer Curls performing farmers carries. Rest 30 seconds after
*Recommended weight for Rest 15 seconds + each set
med-ball russian twist 20 lbs 20 Dumbbell Skull Crushers Single Leg Adductor Plank— +
for men, 14 lbs for woman. Rest 45 seconds 4x20-40 seconds (per side) Recovery Protocol #1 & 3
+ *RPE 7 for all sets. Rest 60 seconds after each set
Recovery Protocol #2 + +
Recovery Protocol #3 Recovery Protocol #2
2 week TWO: GENERAL PHYSICAL PREPAREDNESS BLOCk
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up Rest/Recovery Dynamic Warm Up
+ + + + OR +
2 sets: 1 set: 2 sets: 1 set: Optional Session: 1 set:
10 Banded Monster Walks 20-40m Forward 10 Scap Push-Ups 10 Jumping Lunges Dynamic Warm Up 10 Forward Legs Swings (per side)
(per side) Skip 10 Scap Pull-Ups (per side) + 5 T Push-Ups
10 Banded Good with Arm Circles 20-30 Seconds Single 10 Cossack Squats 2 sets: 10 Lateral Leg Swings (per side)
Mornings 20-40m Backward Arm Plank Hold (per arm) (per side) 5 Half Kneeling Dumbbell Split Squats to 5 Alternating Elbow Plank (per side)
20-30 Seconds Wall Sit Skip with Arm Rest 30 seconds 5 Bird Dogs (per side) Press (per side) +
Rest 30 seconds after Circles + + 10 Suitcase Kettlebell Deadlifts @ light load 2 sets:
each set 20-40m Lateral Skip 4–5 sets: 800m Run (increase 20-30 Side Bridges (per side) 25ft A-Skips
+ with Arm Swings 10 Dumbbell Incline Bench pace every 200m Rest 30 seconds 25ft B-Skips
4–5 sets: (per direction) Press @ building per set to RPE 5) + 25ft Run Backwards
10 Goblet Box Step Up + Rest 60 seconds + 3–4 sets: +
with Leg Lift @ 20/16 2 sets: 20 Single Arm Dumbbell 10 rounds: 5 Turkish Sit-Ups (per side) 3 rounds:
inches (per leg) 25ft A-Skips Rows (per side) @ 45 Seconds Run or Rest 60 seconds 800m Run (@ RPE 3-8)
Rest 60 seconds 25ft B-Skips building per set Row 10 Alternating Base Rows (per side) 30 Seconds Single Arm Plank Hold (per arm)
20 Dual Dumbbell 25ft Run Backwards Rest 60 seconds after (@ RPE 5-7) Rest 60 seconds 60 Seconds Banded Plank Hold
Romanian Deadlifts + each set Walk 75 seconds *Increase load by 5-10 lbs from last week if Walk 60 seconds
Rest 60 seconds after 4 rounds: *RPE 8 for all sets— after each set form is good. Maintain posture and position. +
each set 12 Minute Run or increase by 5-10 lbs from + Look to have intent with your movement. 8 rounds:
*RPE 8 for all sets— Row (@ RPE 3) the week before. 10 Minute Cool Down + 5 Push-Ups
increase by 5-10 lbs Walk 4 minutes + Jog or Row (@ RPE 2) 8 rounds: Rest 10 seconds after each round
from the week before. *This session is As many reps as *Increase effort every 20 Seconds Kettlebell Farmers Carry @ +
+ meant to be easy possible in 10 minutes: 2-3 rounds, keeping 53/35lbs (per hand—10 seconds, 6 inch hold) 3 rounds:
6 rounds: and seem really slow 10 Push-Ups to Plate @ 2 efforts progressing Rest 1 minute after rounds complete 800m Run (@ RPE 3-8)
30 Seconds Max Hand if you’re running or inches from RPE 5-7. Do not + 30 Seconds Single Arm Plank Hold (per arm)
Release Push-Ups rowing. The goal 10 Box Jumps with step exceed RPE 7. You can 7 rounds: 60 Seconds Banded Plank Hold
Rest 15 seconds with this session down @ 24/20 inches substitute the rower 20 Seconds Kettlebell Front Rack March @ Walk 60 seconds
30 Seconds Max TRX is to help increase *Find a pace that is for the run. Keep the 53/35 lbs (per hand) +
Knee Tucks from Plank oxygen utilization in sustainable for the entire same times, increase 10 Seconds Hello Dollies 8 rounds:
(feet in trx) the system for your 10 minutes. distance from 800m Rest 1 minute after rounds complete 5 Push-Ups
Rest 15 seconds running or rowing. + Run to 1000m Row. + Rest 10 seconds after each round
30 Seconds Lateral + 3 sets: + 6 rounds: *Every 800m run should be faster than the last.
Speed Skaters Accumulate 60 Side 1 Minute Banded Curls Accumulate 60 20 Seconds Kettlebell Overhead Hold @ Start at RPE 3 and build over the 6 sets to RPE 8.
Rest 15 seconds Plank With T-Spine Rest 15 seconds Deadbugs 53/35 lbs (per hand) You can substitute the rower for the run. Increase
*2 minute jog, bike or row Rotation 1 Minute Banded Tricep (30 per side) 10 Seconds V-Ups distance from 800m Run to 1000m Row.
after 3rd round at RPE 2. (30 per side) Pushdowns Every 10 reps, *If you need to adjust load, please do so. +
*Look to complete the Every 10 reps, Rest 45 seconds complete 20 Keep it challenging, but able to maintain As many reps as possible in 5 minutes:
same amount of reps complete 20 Single *Band tension should be Crossbody V-Ups posture and position throughout the workout. 5 Bird Dogs (per side)
each round. Leg Glute Bridge challenging, look to hit (10 per side) + 10 Bent Knee Hollow Rocks
+ (10 per leg) the same amount of reps + Accumulate 100 Banded Side Lying Leg Lifts 10 Arch Ups
Deadbugs—4x10-12 reps + every set. Recovery Protocol #1 (50 per leg) 10 Med-Ball Russian Twist
(per side) Recovery Protocol #1 + Every 20 reps, complete 20 Flutter Kicks *Recommended weight for med-ball russian
Rest 60 seconds Recovery Protocol #3 (2 count) twist 20 lbs for men, 14 lbs for women.
+ + +
Recovery Protocol #2 Recovery Protocol #2 Recovery Protocol #1 & 3
3 week THREE: GENERAL PHYSICAL PREPAREDNESS BLOCk
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up Rest Day Dynamic Warm Up
+ + + + +
2 sets: 1 set: 2 sets: 1 set: *Look to get 5-20 1 set:
5 Shoulder Taps from Plank Hold 20-40m Forward Skip 10 Cossack Squats (per side) 10 Jumping Lunges minutes of easy 10 Forward Legs Swings
(per arm) with Arm Circles 5 Half Kneeling Dumbbell Press (per side) movement. It can be (per side)
10 Scap Push-Up 20-40m Backward Skip (per arm) 10 Cossack Squats (per side) anything, just let the 5 T Push-Ups
25ft Lateral Bear Crawl (per side) with Arm Circles 10 Banded Good Mornings 5 Bird Dogs (per side) system recover. 10 Lateral Leg Swings
+ 20-40m Lateral Skip with 20-30 Seconds Single Arm + (per side)
2–3 sets: Arm Swings (per direction) Plank Hold (per arm) 800m Run (increase pace 5 Alternating Elbow Plank (per side)
15 Tall Kneeling + Rest 30 seconds every 200m to RPE 5) +
Banded Chest Press 20 Minute Run or + + 2 sets:
1 Minute Banded Plank Hold Row (@ RPE 3—every 4 2–3 sets: 4 sets: 25ft A-Skips
Rest 2 minutes minutes conduct 10 Dumbbell Complex (@ RIR 4) 2 Minute Run or Row @ 25ft B-Skips
*Band tension should be light to second surges) 5 Dumbbell Romanian Deadlifts building pace every 30 25ft Run Backwards
moderate, and able to repeat all *Surges—Quick burst 5 Dumbbell Front Squats seconds to RPE 7 +
sets without failure. of speed for prescribed 5 Dumbbell Upright Rows Walk 2 minutes 4 sets:
+ duration. 5 Dumbbell Strict Press + 200m Run (@ RPE 3)
Every minute on the minute + Rest 2 minutes 10 Minute Cool down Run 400m Run (@ 1.5 mile pace or slightly
x 12 minutes: Deadbugs—3x8 (per side) *Build to working weight within or Row (@ RPE 2) faster)
Minute 1: 12/10 Cals Rest 60 seconds after 2-3 sets, leaving 4 reps in reserve *Increase effort every set, 1 Minute See-Saw Plank
on Rower each set for all sets. keeping efforts progressing *You can substitute the rower for the
Minute 2: 8 Burpees + + + from RPE 3-7. Do not exceed run. Keep the same times, increase
8 Ball Slams Recovery Protocol #1 Accumulate 400m Farmers RPE 7. You can substitute distance from 200m Run to 250m
Minute 3: 30 seconds Carry @ 53/35 lbs the rower for the run. Keep Row & 400m Run to 500m Row.
Mountain Climbers *If you need to adjust load, the same times, increase +
Minute 4: 8 Dumbbell please do so. Look to keep distance from 800m Run to 8 rounds:
Push Press + 8 Ring Rows weight challenging. 1000m Row. 4 Elevator Push-Ups
*If you don’t have a rower, then + + Rest 60 seconds after each set
conduct shuttle sprints (10m out 2 sets: Bird-Dogs—3x8 (per side) *Your rest is during the see-saw plank.
and back = 1 cal). 20-30 Seconds Arch Holds Rest 60 seconds after each *Elevator Push-ups will have a 2
*Ball Slam recommended weight: 20-30 Seconds Side Plank set second pause at half way up and at
20 lbs for Male, 15 lbs for Female. (per side) + the top on each rep of push-ups.
*Dumbbell Push Press Rest 60 seconds after each set Recovery Protocol #1 +
recommended weight: 30 lbs + Single Arm Plank Hold—3x20-30
for male, 20 lbs for female Recovery Protocol #2 seconds (per arm)
+ Rest 60 seconds after each set
2 sets: +
20 Dumbbell Hammer Curls Recovery Protocol #1 & 3
20 Dumbbell Skull Crushers
Rest 60 seconds after each set
*Dumbbells should be light for
all reps to be completed with
minimum fatigue.
+
Recovery Protocol #3
 W E E K 4 – 6

SPORT SPECIFIC NPRT (SSP) BLOCK

This second training block is designed to prepare you for the specific exercises of the NPRT. Each week
contains two days of strength and conditioning, 3 endurance days, and one event specific day. Remember,
the volume and intensity will be an increase from the previous week. Make sure you are paying attention to
your sleep, nutrition, and recovery to aid in managing fatigue throughout the next 3 weeks.

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

GYM ENDURANCE GYM ENDURANCE GYM ENDURANCE

Rest and Recovery

Strength Endurance
Muscle Endurance (Upper Body)
Aerobic Function
Anaerobic Threshold (Upper Body)
OR
Development +
(Run)
+ (Run)
Optional Session:
+ PRT Specific Mix-Modal Event Specific
GPP Mix Modal +
(Upper Body Muscle (1.5 Mile Run,
Unilateral (Work Capacity) Endurance Focus) Blended Energy Push-Ups, Trunk Focus)
Unilateral Development
Development System Run
+ (Lower Body)
(Lower Body) +
Trunk Work +
Trunk Work
Unilateral Development
(Lower Body)
4 week FOUR: SPORT SPECIFIC NPRT BLOCK
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up Rest/Recovery Dynamic Warm Up
+ + + + OR +
1 set: 2 sets: 1 set: 2 sets: Optional Session: 1 set:
10 Jumping Lunges 5 Shoulder Taps from 20-40m Forward 10 Cossack Squats (per side) Dynamic Warm Up 10 Forward Legs Swings
(per side) Plank Hold (per arm) Skip with Arm Circles 5 Half Kneeling Dumbbell Press (per arm) + (per side)
10 Cossack Squats 10 Scap Push-Up 20-40m Backward 10 Banded Good Mornings 1 set: 5 T Push-Ups
(per side) 25ft Lateral Bear Crawl Skip with Arm Circles 20-30 Seconds Single Arm Plank Hold (per arm) 10 Jumping Lunges 10 Lateral Leg Swings
5 Bird Dogs (per side) (per side) 20-40m Lateral Skip Rest 30 seconds (per side) (per side)
+ + with Arm Swings + 10 Cossack Squats 5 Alternating Elbow Plank
800m Run (increase pace 5 rounds: (per direction) 12 rounds: (per side) (per side)
every 200m to RPE 7) 20 Banded Chest Press + 5 Dumbbell Bench Press (@ RPE 7) 5 Bird Dogs (per side) +
+ Rest 60 seconds 30 Minute Run or 5 Kettlebell Swings (@ RPE 7) + 2 sets:
15 sets: 20 TRX or Ring Rows Row (@ RPE 3, every Rest 20 seconds after each round 800m Run 25ft A-Skips
30 Seconds Run or Row with supinated grip 6 minutes conduct *Moderate weight—powerful reps across all rounds. (increase pace every 25ft B-Skips
(@ RPE 7) Rest 2 Minutes after 15 second surges) + 200m to RPE 7) 25ft Run Backwards
30 Seconds Run or Row each set *Surges—Quick 4 rounds: + +
(@ RPE 3) *Band tension needs to burst of speed for 20 Seconds Dumbbell Neutral Grip Push-Ups Run or Row: 3 rounds:
+ be challenging for the prescribed duration. (Rest 10 seconds) 5 Minutes (@ RPE 3) 1200 Meter Runs (@ RPE 6-7)
Walk 5 minutes desired reps. + + 2 Minutes (@ 1.5 mile Walk 3-4 minutes
+ + Single Leg Glute Rest 1 minute pace or slightly faster) +
15 sets: Climb the ladder Bridge—4x8 reps + 4 Minutes (@ RPE 3) 5 rounds:
30 Seconds Run or Row for 12 minutes: (per side) 4 rounds: 3 Minutes (@ 1.5 mile 25 Push-Ups
(@ RPE 8) 1 Strict Pull-Up (..2,3,4.. Rest 60 seconds 20 Secs Alternating Elbow Plank (Rest 10 seconds) pace or slightly faster) Accumulate 2 Minute Banded
30 Seconds Run or Row etc) after each set + 3 Minutes (@ RPE 3) Plank Hold
(@ RPE 3) 2 Push-Ups (..4,6,8..etc) *Active glute Rest 1 minute 4 Minutes (@ 1.5 mile Rest 2 minutes after every round
+ 3 V-Ups (..6,9,12..etc) squeeze at the + pace or slightly faster) *Break as needed, complete in less
800m Cool Down Jog or *As fatigue sets in, look top of each rep. 4 rounds: *If your 1.5 mile pace feels amount of sets possible. You can
Row (come to a walk) to break the reps up + 20 Seconds Diamond Push-Ups (Rest 10 seconds) comfortable, increase effort substitute the rower for the run.
*Sustainable efforts for all earlier to complete the Recovery + slightly. You can substitute Change distance from 1200m Run
sets. Adjust intensity as work. Each round you Protocol #1 Rest 1 minute the rower for the run. Keep to 1500m Row.
needed to complete all sets. will Increase Pull-Ups + the same times. Change +
You can substitute the rower by 1, Push-Ups by 2, 4 rounds: distance from 800m Run to Supine Single
for the run. Keep the same & V-Ups by 3. 20 seconds Shoulder Taps from Plank Hold 1000m Row and change Leg Hamstring
times, increase distance from + (Rest 10 seconds) pace from 1.5 mile pace to Bridges—4x8 reps
800m Run to 1000m Row. Side Plank Hold— + 2k pace. (per side)
+ 4x40-60 seconds Rest 1 minute + Rest 60 seconds after each set
Single Leg Glute Airplane— (per side) + Single Leg Adductor +
4x4-5 reps (per side) Rest 60 seconds after 8 rounds: Plank—4x20-30 seconds Recovery Protocol #1 & 3
Rest 60 seconds after each set 20 Seconds Push Ups (testing standards) (per side)
each set + 20 Seconds Plank Hold Rest 60 seconds after
*Use a support while *Active glutes, squeeze Rest 20 seconds each set
performing the glute and maintain a straight + +
airplanes, if needed. line from head to heels, Supine Psoas March—4x8 (per side) Recovery Protocol #1
+ neutral position. Rest 60 seconds after each set
Recovery Protocol #1 + +
Recovery Protocol #3 Recovery Protocol #2
5 week FIVE: SPORT SPECIFIC NPRT BLOCK
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up Rest/Recovery Dynamic Warm Up
+ + + + OR +
1 set: 2 sets: 1 set: 2 sets: Optional Session: 1 set:
10 Jumping Lunges 5 Shoulder Taps from 20-40m Forward Skip 10 Cossack Squats (per side) Dynamic Warm Up 10 Forward Legs Swings
(per side) Plank Hold (per arm) with Arm Circles 5 Half Kneeling Dumbbell Press + (per side)
10 Cossack Squats (per side) 10 Scap Push Up 20-40m Backward Skip (per arm) 1 set: 5 T Push-Ups
5 Bird Dogs (per side) 25ft Lateral Bear Crawl with Arm Circles 10 Banded Good Mornings 10 Jumping Lunges (per side) 10 Lateral Leg Swings
+ (per side) 20-40m Lateral Skip 20-30 Seconds Single Arm Plank 10 Cossack Squats (per side) (per side)
800m Run (increase pace + with Arm Swings Hold (per arm) 5 Bird Dogs (per side) 5 Alternating Elbow Plank
every 200m to RPE 7) 4 rounds: (per direction) Rest 30 seconds + (per side)
+ 25 Banded Chest Press + + 800m Run +
20 sets: Rest 60 seconds 40 Minute Run or 15 rounds: (increase pace every 2 sets:
30 Seconds Run or Row 25 TRX or Ring Rows Row (@ RPE 3, every 5 Dumbbell Bench Press (@ RPE 7) 200m to RPE 7) 25ft A-Skips
(@ RPE 7) with supinated grip 6 minutes conduct 2 5 Kettlebell Swings (@ RPE 7) + 25ft B-Skips
30 Seconds Run or Row Rest 2 Minutes after each set second surges) Rest 15 seconds after each round 4 rounds: 25ft Run Backwards
(@ RPE 3) *Band tension needs to be *Surges—Quick *Moderate weight—powerful reps 4 Minute Run or Row (@ RPE +
+ challenging for the desired reps. burst of speed for across all rounds. 3-1.5 mile pace or slightly faster) 2 rounds:
Walk 5 minutes + prescribed duration. + 2 Minute Rest/Walk 1 Mile Runs or 2k Row (@ RPE 7-8)
+ 10 rounds: + Climb the ladder for 10 minutes: + Walk 3-4 minutes
20 sets: 4 Dumbbell Elevator Single Leg Glute 4 Hand Release Push-Ups 8 Minute Run or Row (@ RPE 3) +
30 Seconds Run or Row Push-Ups Bridge—5x8 reps 15 seconds Banded Plank Hold *During the 4 minute runs 5 rounds:
(@ RPE 8) 4 Strict Pull-Ups (per side) *Add 2 reps to the hand release increase effort from RPE 3 to 2 Minute Max Push-Ups
30 Seconds Run or Row 1 Minute 6 inch Hold Rest 60 seconds push-ups every round. 1.5 mile pace or slightly faster, (testing standards)
(@ RPE 3) *Dumbbell Elevator after each set *Add 15 seconds to the banded building every 60-90 seconds, Max Plank Hold
+ Push-Ups will have 2 second *Active glute plank hold every round. depending how you are feeling. (testing standards)
800m Cool Down Jog or pause half way down, and squeeze at the *Break as needed, but must You can substitute the rower for Rest 3 minutes after every round
Row (come to a walk) up on each rep. top of each rep. complete reps/time duration the run. Change distance from *Look to hit the same amount
*Sustainable efforts for all *4 second lower on each rep + + 800m Run to 1000m Row. of reps/seconds per round for
sets. Adjust intensity as for pull-ups. Recovery Protocol #1 Supine Psoas March—5x8 (per side) + push-ups, and plank hold. After
needed to complete all sets. + Rest 60 seconds after each set Single Leg Adductor Plank— completing the 2 Minutes Max
You can substitute the rower Side Plank Hold—5x40-60 + 5x20-30 seconds (per side) Push-Ups, go right into the
for the run. Keep the same seconds (per side) Recovery Protocol #2 Rest 60 seconds after each set Max Plank Hold.
times, increase distance from Rest 60 seconds after + +
800m Run to 1000m Row. each set Recovery Protocol #1 Supine Single
+ + Leg Hamstring
Single Leg Glute Airplane— *Active glute squeeze and Bridges—4x8 reps
5x4-5 reps (per side) maintaining a straight line (per side)
Rest 60 seconds after from head to heels, neutral Rest 60 seconds after each set
each set position. +
*Use a support while + Recovery Protocol #1 & 3
performing the glute Recovery Protocol #3
airplanes, if needed.
+
Recovery Protocol #1
6 week SIX: SPORT SPECIFIC NPRT BLOCK
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up Rest Day Dynamic Warm Up
+ + + + +
1 set: 2 sets: 1 set: 2 sets: *Look to get 5-20 minutes 1 set:
10 Jumping Lunges 5 Shoulder Taps from 20-40m Forward Skip 10 Cossack Squats (per side) of easy movement. It can 10 Forward Legs Swings
(per side) Plank Hold (per arm) with Arm Circles 5 Half Kneeling Dumbbell Press be anything, just let the (per side)
10 Cossack Squats 10 Scap Push-Up 20-40m Backward Skip (per arm) system recover. 5 T Push-Ups
(per side) 25ft Lateral Bear Crawl with Arm Circles 10 Banded Good Mornings 10 Lateral Leg Swings
5 Bird Dogs (per side) (per side) 20-40m Lateral Skip with 20-30 Seconds Single Arm (per side)
+ + Arm Swings (per direction) Plank Hold (per arm) 5 Alternating Elbow Plank
20 Minute Run or Row 2-3 sets: + Rest 30 seconds (per side)
(@ RPE 3, every 4 minutes 15 Push Ups (testing 800m run (increase pace + +
conduct 10 second surges) standard) every 200m to RPE 5) 2-3 sets: 2 sets:
*Surges—Quick burst of 1 Minute Weighted Plank + 5 Dumbbell Incline Bench Press 25ft A-Skips
speed for prescribed Hold (testing standard) 4 sets: (@ RPE 5-6) 25ft B-Skips
duration. Rest 2 minutes after each set 2 Minute Run or Row 10 Dumbbell Romanian Deadlifts 25ft Run Backwards
+ *Weight should be tough, (@ building pace every 30 (@ RPE 5-6) +
Deadbugs—3x8 (per side) but doable for all rounds. seconds to RPE 7) Rest 2 minutes after each set 4 sets:
Rest 60 seconds + Walk 2 minutes *Build to working weight within 200m Run (@ RPE 3)
+ Accumulate 40 Sandbag + 2-3 sets, keep the weight light to 400m Run (@ 1.5 mile pace
Recovery Protocol #1 Get Ups @ 60/40 lbs 10 Minute Cool Down Jog or moderate for all sets. or slightly faster)
(20 per side) Row (@ RPE 2) + 1 Minute See-Saw Plank
+ *Increase effort every set, For Quality: * You can substitute the rower
2 sets: keeping efforts progressing 400m Kettlebell Farmers Carry for the run. Change distance
20 Dumbbell Hammer Curls from RPE 3-7. Do not exceed 400m Kettlebell Front Rack Carry from 200m Run to 250m Row
20 Dumbbell Skull Crushers RPE 7. You can substitute the *Light to moderate load. Once you & 400m Run to 500m Row.
Rest 60 seconds after rower for the run. Change choose the weight, you are not +
each set distance from 800m Run to allowed to go below that weight. 8 rounds:
*Dumbbells should be light 1000m Row. + 4 Elevator Push-Ups
for all reps to be completed + 2 sets: Rest 60 seconds after each set
with minimum fatigue. Bird-Dogs—3x8 (per side) 20-30 Seconds Arch Holds *Your rest is during the
+ Rest 60 seconds after 20-30 Seconds Side Plank see-saw plank.
Recovery Protocol #3 each set Rest 60 seconds after each set * Elevator Push-Ups will have a
+ + 2 second pause half way down,
Recovery Protocol #1 Recovery Protocol #2 and up on each rep.
+
Single Arm Plank Hold—
3x20-30 seconds (per arm)
Rest 60 seconds after each set
+
Recovery Protocol #1 & 3
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