When it comes to preparing for a
physical readiness test , there are a
few ways to go about . It will always
be the same , however , to be ready for
the yearly test , good worthwhile
exercise , a good diet and a good
mindset are paramount to success .
Let's meet some of our teams that help
our sailors ready up for physical
readiness . All right . So a few things ,
I tell , uh , the sailors uh department
for the P RT si figure out if they're
gonna do the run cardio bike or swim
whatever . Uh And then I tell them ,
you know , usually depending on what it
is . Just do 30 minutes , you're
running , set your pace , figure out
100 m sprints doing bikes , same thing ,
do some sprints . But typically I tell
them to do at least 30 minutes , 2 to 3
months prior to T RT , going up for uh
core and push ups . You can either do
weights in the gym . Um But you usually
tell them to practice in the order that
you're going to do the P RT , such as
you can do your planks and your push
ups and then your cardio aspect . So if
you're going to prepare for the P RT .
It's good to do it in that order or set
up some sort of circuit to mimic that
core , push up press and cardio . That
way when they get into the P RT cycle
or into the event that they're not
caught off guard , they , they
understand where the recovery time is
gonna be , uh , what they need to do as
far as being ready for the next
evolution . So usually , um those are
the types of things that I'll tell my
sailors to help them prepare for the P
RT . A lean mean war fighting machine
is nothing without the fuel to keep it
going . What you put into your body can
greatly affect performance in the fight .
Fast food or healthy food can dictate
whether you run your fastest time or
fall flat footed . This cole Galloway ,
a fitness specialist with MWR knows
just what to do . There are three
things I want you to remember . Quality ,
quantity and structure , quality . A
well balanced meal should include
protein , carbs and fats for minimally
processed fiber rich , whole foods ,
quantity . Watch those portion sizes .
One of the easiest ways to track your
portions is using the hand method , the
size of your thumb for a portion of
fats , the palm of your hand , for a
portion of protein , one cupped hand
for a portion of carbs and two cups
hand for a portion of vegetables ,
structure structure , your meals
throughout the day so that you are well
fueled for your daily tasks , including
your P RT quality quantity structure .
Remember to get exercise , eat well and
have a good mindset and you'll be able
to conquer any P RT that comes your way .