WEBVTT

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When it comes to preparing for a

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physical readiness test , there are a

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few ways to go about . It will always

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be the same , however , to be ready for

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the yearly test , good worthwhile

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exercise , a good diet and a good

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mindset are paramount to success .

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Let's meet some of our teams that help

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our sailors ready up for physical

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readiness . All right . So a few things ,

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I tell , uh , the sailors uh department

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for the P RT si figure out if they're

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gonna do the run cardio bike or swim

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whatever . Uh And then I tell them ,

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you know , usually depending on what it

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is . Just do 30 minutes , you're

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running , set your pace , figure out

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100 m sprints doing bikes , same thing ,

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do some sprints . But typically I tell

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them to do at least 30 minutes , 2 to 3

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months prior to T RT , going up for uh

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core and push ups . You can either do

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weights in the gym . Um But you usually

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tell them to practice in the order that

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you're going to do the P RT , such as

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you can do your planks and your push

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ups and then your cardio aspect . So if

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you're going to prepare for the P RT .

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It's good to do it in that order or set

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up some sort of circuit to mimic that

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core , push up press and cardio . That

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way when they get into the P RT cycle

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or into the event that they're not

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caught off guard , they , they

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understand where the recovery time is

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gonna be , uh , what they need to do as

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far as being ready for the next

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evolution . So usually , um those are

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the types of things that I'll tell my

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sailors to help them prepare for the P

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RT . A lean mean war fighting machine

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is nothing without the fuel to keep it

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going . What you put into your body can

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greatly affect performance in the fight .

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Fast food or healthy food can dictate

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whether you run your fastest time or

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fall flat footed . This cole Galloway ,

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a fitness specialist with MWR knows

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just what to do . There are three

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things I want you to remember . Quality ,

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quantity and structure , quality . A

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well balanced meal should include

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protein , carbs and fats for minimally

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processed fiber rich , whole foods ,

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quantity . Watch those portion sizes .

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One of the easiest ways to track your

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portions is using the hand method , the

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size of your thumb for a portion of

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fats , the palm of your hand , for a

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portion of protein , one cupped hand

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for a portion of carbs and two cups

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hand for a portion of vegetables ,

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structure structure , your meals

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throughout the day so that you are well

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fueled for your daily tasks , including

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your P RT quality quantity structure .

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Remember to get exercise , eat well and

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have a good mindset and you'll be able

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to conquer any P RT that comes your way .