PHYSICAL PREPARATION FOR PLEBE SUMMER

Plebe Summer at the U.S. Naval Academy entails a rigorous exercise program focusing on the key areas of muscular strength, endurance and flexibility training. A typical day begins with an hour of intense group physical training. The day is then interspersed with periodic calisthenics sessions, followed by participation in 2 hours of an afternoon intramural program.

Upon your arrival, as well as at the beginning of each subsequent semester, each midshipman is administered a PRT (Physical Readiness Test). The test consists of two minutes of timed push-ups and curl-ups, a sit and reach hamstring flexibility test, followed by a timed 1.5 mile run.

The Naval Academy's Physical Education Department has developed a conditioning program to ensure that you are 100% ready for the physical activities demanded during Plebe Summer. As with any sound design, the schedule alternates light recovery days with progressively heavier workout sessions. Upon completion of the 8th week, your goal should be to achieve the Academy's maximum PRT scores. Generally, it requires a minimum of 2-3 months for a healthy individual to achieve peak conditioning. Attempting to progress any faster can result in serious injury. As a preventative measure, we strongly encourage you to follow the program outlined below.


  8 Week PRT Training Plan  

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY
8:30 min. mile pace for 1 mile Follow with  
6x 100m accelerators		 Swim/Bike or Aerobic Cross training for 20 - 30 min. FLEXIBILITY 3 X 0.5 Mile runs @ 3:15 (men) 3:40 (women) w/10 min rest between each 0.5 mile. 
10 pushups, 60 crunches/curl-ups FLEXIBILITY (10 min)		 10 pushups  
50 crunches  
EASY 15 min. jog.  
FLEXIBILITY		 Swim/Bike 20 - 30 min. FLEXIBILITY  
(10 min)		 SIMULATED PRT:Pushups (2 min)30 (men) 15 (women)  
Curl-ups (2 min) 60 (men & women)  
1.5 mile run  
10:00 (men)  
11:15 (women)

Active Rest
8:15 min. mile pace for 1.5  
mile Follow with 6x 100m accelerators

SAME AS ABOVE

 3 X 0.5 Mile runs @ 3:10 (men) 3:35 (women) w/10 min rest between each 0.5 mile  
20 pushups  
70 crunches/curl-ups FLEXIBILITY 		 2 sets/ 15 pushups  
2 sets/ 40 Crunches  
Easy 20 minute recovery jog 
FLEXIBILITY

SAME AS ABOVE

 SIMULATED PRT:Pushups (2 min) 40 (men) 25 (women)  
Curl-ups (2 min) 65 (men & women)  
1.5 mile run  
9:45 (men)  
11:00 (women)

Active Rest
8:00 min. mile pace for 2  
miles Follow with 8 x 100m accelerators

SAME AS ABOVE

 3 X 0.5 Mile runs @ 3:05 (men) 3:30 (women) w/10 min rest between each 0.5 mile  
30 pushups  
80 crunches/curl-ups FLEXIBILITY 		 3 sets/ 15 pushups  
2 sets/ 40 Crunches  
Easy 20 minute recovery run. 
FLEXIBILITY

SAME AS ABOVE

 SIMULATED PRT:Pushups (2 min) 50 (men) 35 (women)  
Curl-ups (2 min) 70 (men & women)  
1.5 mile run  
9:30 (men)  
10:45 (women)

Active Rest
7:45  min. mile pace for 2  
miles Follow with 8 x 100m accelerators

SAME AS ABOVE

 3 X 0.5 Mile runs @ 3:00 (men) 3:25 (women) w/10 min rest between each 0.5 mile  
40 pushups  
90 crunches/curl-ups FLEXIBILITY		 3 sets/ 20 pushups  
2 sets/ 40 Crunches  
Easy 20 minute recovery run. 
FLEXIBILITY

SAME AS ABOVE

 SIMULATED PRT:Pushups (2 min) 60 (men) 45 (women)  
Curl-ups (2 min) 75 (men & women)  
1.5 mile run  
9:15 (men)  
10:30 (women)

Active Rest
7:30  min. mile pace for 2.5  
miles Follow with 8 x 100m accelerators

SAME AS ABOVE

 2 X 1 Mile runs @ 5:50 (men) 6:50 (women) w/10 min rest between each mile.  50 pushups  
90 crunches/curl-ups FLEXIBILITY		 3 sets/ 25 pushups  
2 sets/ 45 Crunches  
Easy 25  minute recovery run. 
FLEXIBILITY

SAME AS ABOVE

 SIMULATED PRT:Pushups (2 min) 70 (men) 55 (women)  
Curl-ups (2 min) 75 (men & women)  
1.5 mile run  
9:00 (men)  
10:15 (women)

Active Rest
7:15  min. mile pace for 2.5  
miles Follow with 10 x 100m accelerators

SAME AS ABOVE

 2 X 1 Mile runs @ 5:45 (men) 6:40 (women) w/10 min rest between each mile.  60 pushups  
90 crunches/curl-ups FLEXIBILITY		 3 sets/ 30 pushups  
2 sets/ 45 Crunches  
Easy 25  minute recovery run. 
FLEXIBILITY

SAME AS ABOVE

 SIMULATED PRT:Pushups (2 min) 80 (men) 65 (women)  
Curl-ups (2 min) 85 (men & women)  
1.5 mile run  
8:45 (men)  
10:00 (women)

Active Rest
7:00  min. mile pace for 3.0  
miles Follow with 10 x 100m accelerators

SAME AS ABOVE

 2 X 1 Mile runs @ 5:35 (men) 6:35 (women) w/10 min rest between each mile.  70 pushups  
100 crunches/curl-ups FLEXIBILITY		 3 sets/ 40 pushups  
2 sets/ 50 Crunches  
Easy 30  minute recovery run. 
FLEXIBILITY

SAME AS ABOVE

 SIMULATED PRT:Pushups (2 min) 90 (men) 75 (women)  
Curl-ups (2 min) 95 (men & women)  
1.5 mile run  
8:30 (men)  
9:45  (women)

Active Rest
6:45  min. mile pace for 3.0  
miles (men) 
6:55 min. mile pace for 3.0 miles (women) Follow with  
10 x 100m accelerators

SAME AS ABOVE

 2 X 1 Mile runs @ 5:30 (men) 6:30 (women) w/10 min rest between each mile.  80 pushups  
100 crunches/curl-ups FLEXIBILITY		 2 sets/ 50 pushups  
2 sets/ 60 Crunches  
Easy 30  minute recovery run. 
FLEXIBILITY

SAME AS ABOVE

 SIMULATED PRT:Pushups (2 min) 101 (men) 85 (women)  
Curl-ups (2 min) 100 (men & women)  
1.5 mile run  
8:15 (men)  
9:35  (women)

Active Rest

 

MAINTAIN THE 8TH WEEK TRAINING LEVELDuring the 3rd and 6th week, no weight-bearing stress is placed on the lower extremities. With increased weight-bearing activities, stronger new bone cells are constantly replacing weaker old bone cells. This quit time allows the process to occur. If you develop foot or leg pain during the running program reduce the distance or change to an alternate day running plan. Persistent pain in either foot or leg should be evaluated by a physician. Remember to use pain as a guide to determine the level of activity for each day. NEVER attempt to run through pain. Pain is the first signal of over stress.

Although emphasis has been placed on strengthening the lower body, abdominal and upper strength is also required. Sit-ups, push-ups and pull-ups should be performed daily with the physical training program to fully prepare you for the physical activities demanded during Plebe Summer.

Stick with the program!! Times given are the fastest each distance should be run to condition the lower extremities.