PST Navy 12 Week Land + Swim Based Program

Developed by former Navy SEAL and CrossFit Games athlete Josh Bridges, this 12-week program is designed to prepare candidates for the Navy Physical Screening Test (PST). Combining both land-based and swim-based training, the program targets the strength, speed, and endurance required to excel in every tested event: 500-yard swim, push-ups, sit-ups, pull-ups, and 1.5-mile run.

The program delivers a balanced approach with progressive land workouts to build functional strength and conditioning, alongside structured swim sessions to improve efficiency, stamina, and water confidence. Whether training for enlistment or sharpening readiness, this dual-track program ensures candidates develop the complete fitness foundation needed to succeed.

Key Features:

1. 12 weeks of progressive training tailored to the Navy PST

2. Swim-based program: stroke mechanics, pacing, and endurance sets for the 500-yard swim

3. Land-based program: strength, conditioning, and bodyweight work targeting push-ups, sit-ups, pull-ups, and run speed

4. Focus on efficiency, pacing, and recovery strategies

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

Outcome:
By the end of 12 weeks, candidates will have the endurance, strength, and discipline to perform at their peak across all PST events. This program builds not only physical capacity but also the mental resilience that sets successful Navy candidates apart.