Physical Readiness

Physical Readiness

Physical health and fitness is something that the Naval Services takes very seriously, and failure to meet the minimum standards requires remedial training. To ensure that you are not below the minimum standards, begin your physical training now, if you have not done so already. NSO is not an introduction to physical fitness, and you will be expected to perform within standards when you arrive.

A perfect Navy physical readiness test standards is as follows:

Males: 1.5 mile run under 08:15 minutes, 109 curl ups in 2 minutes, and 92 pushups in 2 minutes.

Females: 1.5 mile run under 09:29 minutes, 109 curl ups in 2 minutes, and 51 pushups in 2 minutes.

You are neither required nor expected to achieve a perfect score, however, as a future Officer it is something you should always be striving to attain. As a guideline you should be able to perform the following:

Males: 1.5 mile run under 09:45 minutes, 95 curl ups in 2 minutes, and 80 pushups in 2 minutes.

Females: 1.5 mile run under 12:30 minutes, 95 curl ups in 2 minutes, and 43 pushups in 2 minutes.

The following six week plan is a basic physical training regimen. Instructors and staff use the physical readiness standards as a measurement of physical fitness. You are encouraged to start training as soon as possible. Upon reporting for NSO, the Battalion Physical Training Officer will collect these training programs. Please initial and date each workout as completed.

NAME : ______

P/U = Pushups S/U = Situps

Each workout is provided on a daily basis and follows this format. Repetition x Sets For example: On Monday of Week One complete ten pushups, 30-45 second break, ten pushups, 30-45 second break, and ten pushups which completes the 10 x 3 P/U. Then complete 25 curl-ups (sit-ups) in the same format.

Week / Monday / Tuesday / Wednesday / Thursday / Friday / Saturday / Sunday
One / 10 x 3 P/U
25 x 3 S/U
10 x 2 P/U
2 Mile Run / Rest & Stretch / 10 x 5 P/U
15 x 5 S/U
2 Mile Run / Rest & Stretch / 15 x 4 P/U
25 x 3 S/U
2 Mile Run / 10 x 3 P/U
25 x 3 S/U
10 x 2 P/U
15 x 2 S/U
2 Mile Run / Rest & Stretch
Two / 15 x 3 P/U
30 x 3 S/U
15 x 2 P/U
2 Mile Run / Rest & Stretch / 15 x 5 P/U
20 x 5 S/U
3 Mile Run / Rest & Stretch / 20 x 4 P/U
30 x 3 S/U
3 Mile Run / 15 x 3 P/U
30 x 3 S/U
15 x 2 P/U
20 x 2 S/U
2 Mile Run / Rest & Stretch
Three / 20 x 3 P/U
35 x 3 S/U
20 x 2 P/U
3 Mile Run / Rest & Stretch / 40 x 2 P/U
25 x 5 S/U
40 x 1 P/U
3 Mile Run / Rest & Stretch / MAX x 3 P/U
MAX x 2 S/U
3 Mile Run / 20 x 3 P/U
25 x 3 S/U
20 x 2 P/U
25 x 2 S/U
3 Mile Run / Rest & Stretch
Four / 25 x 3 P/U
45 x 3 S/U
25 x 2 P/U
3 Mile Run / Rest & Stretch / 25 x 5 P/U
35 x 5 S/U
4 Mile Run / Rest & Stretch / 30 x 4 P/U
45 x 3 S/U
3 Mile Run / 25 x 3 P/U
45 x 3 S/U
25 x 2 P/U
35 x 2 S/U
3 Mile Run / Rest & Stretch
Five / 30 x 3 P/U
55 x 3 S/U
30 x 2 P/U
3 Mile Run / Rest & Stretch / 60 x 2 P/U
35 x 5 S/U
60 x 1 P/U
4 Mile Run / Rest & Stretch / 35 x 4 P/U
55 x 3 S/U
4 Mile Run / 30 x 3 P/U
55 x 3 S/U
30 x 2 P/U
35 x 2 S/U
3 Mile Run / Rest & Stretch
Six / 35 x 3 P/U
60 x 3 S/U
35 x 2 P/U
4 Mile Run / Rest & Stretch / 25 x 5 P/U
40 x 5 S/U
4 Mile Run / Rest & Stretch / MAX x 3 P/U
MAX x 3 S/U
4 Mile Run / 35 x 3 P/U
60 x 3 S/U
35 x 2 P/U
35 x 2 S/U
4 Mile Run / Rest & Stretch

*At the beginning and end of every workout start with a 5-10 minute warm-up/cool down followed by stretching all major muscle groups for 15-20 seconds.

**Provide date and initials at the bottom of each daily workout as completed.

The running program may be too aggressive for someone beginning to run for distance. If you are just starting to run follow the two week preparatory running schedule before beginning the six week program.

Week / Monday / Tuesday / Wednesday / Thursday / Friday / Saturday / Sunday
One / Run out for 7 minutes then back. / Rest & Stretch / Run out for 7 minutes then back / Rest & Stretch / Run out for 10 minutes then back / Run out for 10 minutes then back / Rest & Stretch
Two / Run out for 13 minutes then back / Rest & Stretch / Run out for 13 minutes then back / Rest & Stretch / Run out for 17 minutes then back / Run out for 17 minutes then back / Rest & Stretch

*At the beginning and end of every workout start with a 5-10 minute warm-up/cool down followed by stretching of all major muscle groups for 15-20 seconds.

**Provide date and initials at the bottom of each daily workout at completed.