Run the week
Follow a familiar seven-day pattern instead of improvising every session.
Physical readiness guides
Train for life. Prepare with purpose.
Choose one repeatable weekly system or take on the 12-week unofficial SEAL PST preparation challenge. Each guide is a serious, printable plan built to be worked and logged.
- 4digital guides
- $5each guide
- PDFprint and reuse
The training method
A system you can repeat, measure and sustain.
The three weekly readiness guides use the same operating logic: two strength missions, aerobic base work, deliberate recovery and a simple progression decision.
Choose the mode
Use Foundation, Build or Sustain prescriptions to match current capacity.
Progress one thing
Add repetitions, time, range or load only after clean, repeatable work.
Log the decision
Record the work, recovery and one clear choice for the next week.
Digital product index
Choose your training guide.
Every product is a downloadable US-letter PDF with an individual personal-use license. The weekly guides are evergreen systems; the PST challenge is a focused 12-week preparation block.
Repeatable seven-day system
Kettlebell Weekly Readiness
A repeatable seven-day kettlebell system for practical strength, loaded carries, aerobic work and deliberate recovery.
- Foundation, Build and Sustain modes
- Two detailed weekly strength missions
- Scaling matrix and printable log
Repeatable seven-day system
Dumbbell Weekly Readiness
A repeatable seven-day dumbbell system for full-body strength, work capacity and sustainable progress.
- Foundation, Build and Sustain modes
- Two detailed weekly strength missions
- Scaling matrix and printable log
Repeatable seven-day system
Bodyweight Weekly Readiness
A repeatable seven-day no-gym system for strength endurance, movement quality and dependable conditioning.
- Foundation, Build and Sustain modes
- Two detailed weekly strength missions
- Scaling matrix and printable log
12-week unofficial PST preparation
SEAL PST Prep Challenge
A 12-week independent preparation block built around the current public Navy SEAL Physical Screening Test events.
- Current public PST and elevated score table
- Three progressive four-week phases
- Swim, run and calisthenics logging
Why the weekly pattern works
Strength twice. Move often. Recover on purpose.
US physical activity guidance recommends adults build toward 150-300 minutes of moderate aerobic activity each week and muscle-strengthening activity on at least two days. The weekly guides translate that broad target into a practical repeatable structure.
- MondayStrength APrimary full-body mission
- TuesdayAerobic baseConversational effort
- WednesdayRecoveryEasy movement and mobility
- ThursdayStrength BSecond full-body mission
- FridayAerobic baseBuild time gradually
- WeekendLong easy work + restSustain the next week
About PT-04
PST preparation, marketed honestly.
- Built around the current public 500-yard swim, push-up, sit-up, pull-up and 1.5-mile run events.
- Not produced, approved, sponsored or endorsed by the U.S. Navy, Naval Special Warfare or BUD/S.
- No breath-hold, underwater-distance, cold-exposure, sleep-deprivation or improvised BUD/S simulation.
- No promise of a contract, selection, graduation, qualification or SEAL status.
Training and health notice
These guides provide general educational fitness information for adults and are not medical advice, diagnosis, treatment or individualized coaching. If you have a chronic condition, disability, injury, are pregnant or postpartum, have been inactive, or plan vigorous activity, ask an appropriate health professional what activity is suitable. Swim only at a supervised facility and never alone. Stop for chest pain, faintness, unusual shortness of breath or sharp and worsening pain.