Episode 254: Navy PST - Need Help with Run/Swim Plus LIVE QA with CSS Critiques

Stew Smith takes a common question:  See https://www.stewsmithfitness.com for more articles, training programs, coaching, and more. 

Depending on a military recruit's athletic history, the preparation process may differ from one person to the next. Endurance athletes do well on calisthenics and cardio fitness testing, but not on strength, power, speed, and agility. The opposite is true for the strength athlete, who struggles with running, swimming, and higher repetition calisthenics ranges needed for good scores on fitness tests. Here is an email from a Navy recruit who is preparing for the Navy PST to secure a contract in one of the fields (SEAL, SWCC, EOD/Diver, Rescue Swimmer, or SARC):

Hi Mr. Smith. I've got a question. Since I'm training for a PST, my weakness is mainly in running and CSS swimming technique, but I have solid calisthenics numbers (pushups 90, Situps 95, Pullups 22). Should I focus more on running/swimming workouts and stop lifting and doing calisthenics?  Both my run and swim are over 11 minutes at this point. Any recommendations?

Calisthenics and Cardio training go hand and hand and that is what you need to focus on. Since you need to work on your running and swimming the most, do them first in the workout, then follow the workout with the testing calisthenics on upper body days and squats and lunges on lower body days. But the best option is to get on a proven plan that has resulted in more spec ops success in history:  See

https://www.stewsmithfitness.com/blogs/news/get-ready-to-get-through-the-training-with-my-3-part-series