navy training plan template is a navy training plan sample that gives infomration on navy training plan design and format. when designing navy training plan example, it is important to consider navy training plan template style, design, color and theme. each week of progressively harder workouts in the ptg is designed to help you develop the strength and endurance to withstand the rigors of training. choose a day for a mock pst and determine how to modify your other workouts for the week. depending on how much you do, your total distance of warm-up, active recovery, and cool-down for all workouts may be 1/3 to 1/2 of your total training distance so it is important to give these aspects proper consideration and perform them with as much attention to detail as the actual workouts. keeping in mind the specific needs of bud/s or alpha phase, and the necessity of emphasizing running and swimming during preparation: it is not necessary to perform multiple sets of each exercise to realize significant gains in strength. the entire body can be trained in a single session 2-3x per week, or different regions (upper, core, lower) can be trained separately on different days depending on the time you have or if you want to coordinate strength training with running or swimming. while it is necessary to focus on push-ups, sit-ups, and pull-ups for the pst, be aware that this may contribute to muscle imbalances that affect the injury risk of bud/s or alpha phase candidates.
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while it may not be obvious, this will improve your ability to perform the pst, and will also enhance your ability to perform other tasks in bud/s or alpha phase and increase your resistance to injury. on a weekly basis, try to perform two lsd sessions for running and swimming. work on consistency, trying to keep little variation between your fastest and slowest interval and pacing yourself to be fastest at the end of the workout. you can follow the schedules exactly as they are or modify them to suit your needs, as long as you follow the same basic structure and are careful not to increase your total mileage/yardage too quickly or your intensity too severely. a good place to start for li workouts is 2 x 1 mile for running and 2 x 400-yards for swimming. our mission is to explain the assessment, selection, and training pathways for navy seal and swcc operators.