If you are considering joining the Navy, you need to learn about Navy basic training tips to ensure that you will pass the Navy Physical Readiness Test. In order to join the Navy, you will need to demonstrate physical fitness through running, sit-ups and push ups. The more physically fit you are, the easier Navy basic training will be for you. In order to pass the Navy basic training test, you need a minimum average score of 60 (the combined average of running, pushups and sit ups). Each category has 100 possible points. Here are some tips to ensure your success at Navy basic training:
- Time trial. The running test for the Navy basic training consists of running 1.5 miles as fast as you can. The minimum score needed to pass the running section is a twelve minute mile pace. This is the equivalent of 18 minutes for 1.5 miles. First, time yourself for 1.5 miles, running as fast as you can, to get an idea of what you are working with as your starting point.
- Interval training. After you know how fast you can run, try some interval training, once or twice a week in order to improve your time for Navy basic training. Select what you think is a reasonable goal and start running that time in smaller segments. For example, if your goal is to run a six minute mile pace for Navy basic training, try running 800 meters at 180 seconds. You should be able to do this three times with a one minute break in between each segment. If you can't keep your goal pace for 800 meters, start with 400 meters.
- Work on your push-up form and speed. Another component of the Navy basic training is a push-up test. The goal is to do as many as possible in the allotted time of two minutes. Start your push-ups making sure your hands are lined up with your shoulders. Stay on your toes and lower yourself to the ground.
- Practice crunches. To pas the Navy basic training test, you will also need to demonstrate your core strength by doing crunches. During the Navy training test, you will do as many crunches as possible in the allotted two minutes. The minimum passing score for crunches is 50 crunches in two minutes. In order to strengthen your core muscles to increase your performance for Navy basic training, try five to ten sets of ten crunches, ten reverse crunches and ten side to side crunches. Rest one minute in between intervals.