PFT CoastGuard 12 Week Land and Swim Based Porgram

uilt by former Navy SEAL and CrossFit Games athlete Josh Bridges, this 12-week program prepares candidates and service members to excel on the Coast Guard Physical Fitness Test (PFT). The plan includes both land-based and swim-based training, targeting every component of the test: push-ups, sit-ups, 1.5-mile run, and 500-yard swim.

The program combines structured swim sessions to develop efficiency, pacing, and stamina in the water with progressive land training to build strength, endurance, and core stability. Designed for accessibility, it can be performed with minimal equipment and is suitable for candidates preparing for accession as well as active-duty Coast Guardsmen seeking improved readiness.

Key Features:

1. 12 weeks of structured training tailored to the Coast Guard PFT

2. Swim-based program: drills, intervals, and endurance work to master the 500-yard swim

3. Land-based program: push-up and sit-up progressions, running performance, and conditioning

4. Core-focused training to sustain performance in all events

5. Minimal equipment required; adaptable to pool and gym access

Outcome:
After 12 weeks, participants will have the speed, strength, and endurance required to surpass Coast Guard PFT standards. This program not only builds physical capacity across all events but also instills the discipline and toughness demanded by service at sea.