Opinion on my PST score

[domovoi]

Hey everybody, I'm new to posting on the forums, I've lurked for a while and I just need some people's opinions here.

I ship out May 21 and I currently workout 4-5 times a week.
Current PST times are as follows
Swim 10:10
Pushups 65
Situps 75
Pullups 19
Run 11:30

I'd like some feedback on my times as well as your thoughts on my chances. Constructive criticism would be appreciated, being an a**.. not so much.

I am actively increasing my pushups approx. 5 per week.
I am pretty sure that I could cut 45 secs off my swim time before I leave, and my run just sucks. I have never quit anything I have started, I'm the type of person who is too stubborn to quit. I'd rather be shot than willingly leave training. With that said, have at me!

edit: I was the only person doing a PST that day, I am a very competitive person by nature, and I can usually get better times than this.

[JLPestkeJr]

What's your running schedule like? From what a lot of guys have said here, that's bound to get you into a lot more trouble as opposed to a lack of sheer strength. Maybe spend some more time running intervals or doing CHI (continuous high-intensity) runs? I remember my first practice PST I failed the run by like 3-4 seconds so I was in pretty much the same boat as you. Once you get up to 3-4 miles a day you'll find that picking up speed for 1.5 seems like nothing. (Disclaimer: I still can't do a 9:00 1.5 but I'll take a 10:00 over 11:00 anyday)

Scott would probably be the guy to ask on this, he's pretty knowledgable with anything/everything running related. I'm sure he'll be around at some point.


~Jim

[danodec]

Domovoi,
First off congrats on getting your ship date and continuing to pursue what many only consider a dream!

If you like statistics, then there seems to be a correlation between trainee run/swim times and BUD/S passing rate. Robert Ord, trainer and Coach at US Tactical CrossFit and here at NSC, writes monthly articles for the CrossFit Journal detailing his Pre-SOF Training program. His articles have been linked here at the site.

Click the "Train" tab at the top of the page.
Then look for the link, "Pre-SOF Training 1-pdf"
That article may help to put your current level of fitness into perspective.
Check out the other articles too, they are all good.


Keep it up man! Increasing your push ups 5/week is good progress!

[SilentSnake]

I got a chance to workout with an active duty SWCC who just recently went through BCT & CQT and he emphasized to me that if my run was under 10 and my push-ups are in the 70's then I should be competitive. I took a PST not that long ago and my time was around 11:30, and yesterday I gave myself one just to see where I'm at and I was able to do 10:20. The big thing was I felt better during the 10:20 run...basically I've just been following Stew Smith's 6 week running program and I've added a couple longer (6-7 miles) runs in there. I think the longer runs have helped me the most.
http://www.stewsmith.com/6weekrunningplan.pdf

What have you been doing to increase your push-ups? 5/week is pretty damn good...my progress has been a bit stagnant. I seem to be stuck around 60.

[bfinelle]

When I was in good shape and could do pushups, I found that having someone place a 45lb plate on my back helped me come out of a slump of 2 weeks or so. Seemed to do the trick. Also, the perfect push up things are good. They help strengthen all the muscles you use in a push up, even the ones you didn't realize you did.

[king henry viii]

ELITE RINGS. do push-ups on those bad boys 2-3 times a week.

I do 4 max sets on rings, 2:00 rest in between sets. Not saying that will work for you, but that's what I do.

do a push-up pyramid on dumbbells 1-2 days per week. start out with 2 reps, then 4, etc. rest in 5 sec increments... so 2 pushups, 5 sec rest, 4 pushups, 10 sec rest, etc etc.

I went from 74 to 81 pushups in 4 days, just doing the ring routine I listed above. Not that I am bragging, because 81 isn't **** in my opinion, but just to give you an idea that it does work, at least for me.

[Blenk11]

Dom,

Good numbers on your PST and keep working. I have recommended to several guys Stew Smith's Complete Guide to Navy Seal fitness. I am a SWCC wanna-be who will be attending on the 28th of April. My numbers and overall fitness has greatly improved since starting this program. There is not a single thing that I haven't improved on and I am still improving.

Now for the comment about " Constructive criticism would be appreciated, being an a**.. not so much." Generally people on this site are very helpful and won't come down on you very hard. Now with that said, you are about to join the Navy and the people who train you do not get paid to be nice to you. I understand you don't want people busting your balls but sometimes you have to take advice and way you can get it. I have gotten my *** handed to me several times to get advice and information I needed. If you get upset easily you might need to grow some thick skin real soon.

Anyway, good luck with your training and with boot camp. If you continue to have a no quit attitude and strive to be the best you will be successful in the Navy.

STS2/SS

[domovoi]

First off, thank you everyone for your input, I plan on doing a mock test on wed to see if I can lower that run time.

@SilentSnake: Regarding the pushup increase, the way I increase 5 pushups a week is through a lot of perseverance and a little trick that helps me. What I do is I do the pushups in counts of 10. ex. 7, 8, 9, 10. 7, 8, 9, 20. etc. To me, it helps by tricking my mind into thinking I'm not doing as many as I actually am.

I also do 3 sets a night before I sleep, regardless of my workout earlier in the day. My first set is my current max number, then the next 2 sets are dedicated to increasing my max by 5. I hope that helps!

@Blenk11: I made the comment about being an a** because some of the post I have read have been by misinformed people who say their mother's uncle's grandpa was a SWCC and they were able to the PST in X number of minutes. I really have no problem getting my a** chewed out, I find it is a bit hard not to laugh really. I know it is their job to make me into a sailor, it is really hard for me to take offense to something.

p.s. My new current max for pushups is now 100! I can do 100 clean and just over 80 after the 500m.

edit: @JLPestkeJr: My running schedule is a little crazy, the YMCA that I run at is 7 laps to a mile, when I work out I do 3-5 sets of whatever exercise, then I run 2 laps as fast as I can. Once done with the workout I do a 1.5 mile, getting average time of 11:10-11:30 for it. Once a week I just run for 45-60 mins, I don't really count the laps but I don't ever stop, I would say I am probably doing a 9min/mile pace though.

Again, thank you for all the input!

[JLPestkeJr]

Ok well ya lost me. You can do 100 max or 80-ish after the swim but only got 65 on your PST??



Maybe I'm confused, I dont get it?

[rsctt83]

My philosphy is to concentrate training on your weakest area. If you are having trouble with the running than that is where your emphasis should be focussed. The solution to getting better at running is to run, you need a program that makes sense and there are many out there that have been published {Stew Smith's and others}.

Think of it like playing a piano, how would you go about getting better? Simple, just keep playing the piano. It's no different with running, you just got to spend time on your feet running and you will get more comfortable with it and get faster/stronger.

[Blenk11]

Well if you have increased that much on your pushups good job but that is one hell of a jump. O yeah, if you laugh at a RDC while you there for yelling at you make sure you get back on here and let me know how that works out for you. I understand that you want the best information possible. Just a word of advice though, it is better to ask than demand. I do not think you did anything wrong but this will help you throughout your Naval Career especially when dealing with your superiors. You will learn what "respectfully request" means very early on. Just my two cents...again good luck.

STS2/SS

[domovoi]

@JLPestkeJr Yea, that PST was from about 3 weeks ago. It isn't my current best on any of the times anymore. It is merely the most recent graded one I have. Hope that clears things up haha

[rsctt83]

I am paying attention and this just makes no sense at all

"I also do 3 sets a night before I sleep, regardless of my workout earlier in the day. My first set is my current max number, then the next 2 sets are dedicated to increasing my max by 5. I hope that helps!"

I have spent a few hours working out and I just don't get it/does not compute, so your are saying you take last weeks MAX effort and do that as set one and then add 5 reps to that as set two and one more set at MAX plus five and that's set three, all after a days workout??? Huh ...... so this week you are five reps higher than last weeks MAX effort on the both sets. To me MAX effort is go to failure, I just don't see how increases like that are possible especially after a hard days workouts.

Just seems a bit odd, maybe I am missing something here.