Your Physical Fitness Test (PFT) score isn’t just a check-in-the-box anymore—it’s now actively shaping your evaluations and steering your career advancement.
To help you crush your fitness goals and secure top marks, the Physical Readiness Program (PRP) has launched a comprehensive series of live weekly webinars led by the service's leading experts—including Athletic Performance Center and Culinary Service (CS) Schoolhouse leaders.
Whether you are looking to build explosive power, establish a bulletproof physical foundation, or master meal prepping with the new Coast Guard Workout and Nutrition Plans, these 45-minute interactive sessions will give you the exact science-backed tools you need to optimize your performance.
Sign up for the upcoming webinars below or watch previous recordings on-demand to invest in your health, secure your career, and ensure you are always ready!
Nutrition: The New CG Nutrition Plan
July 15
Register: https://events.dod.teams.microsoft.us/event/b2ddec60-73a6-4808-b677-7ae44cdfa2e8@369ba0d5-02cb-4d2f-94fd-9212cc24b78c
Fitness isn't just about workouts. Come learn how to nourish your body for optimal health. Taught by the CS Schoolhouse chief, MCPO Ed Fuchs, this webinar will guide you through the new 
USCG Nutrition Plan, and help you customize a meal plan based on your personal goals.
Fitness: How to “Build Your Base”
July 22
Register: https://events.dod.teams.microsoft.us/event/b9f14a40-05b3-4997-817d-fbacb732543b@369ba0d5-02cb-4d2f-94fd-9212cc24b78c
SCPO David "Lake" Downham and his team from the Athletic Performance Center Training Branch will dive into the first section of the new CG Workout Plan. You'll learn how to build a strong foundation of functional movement and a stable core. This phase focuses on teaching your muscles to work together efficiently. The exercises will challenge your balance and joint stability, preparing your body for the more intense training ahead. Your mission is to focus on quality and perfect form, not heavy weight.
Nutrition: What are YOUR Body’s Daily Nutrition Needs?
July 29
Register: https://events.dod.teams.microsoft.us/event/2fddc856-077a-47e8-87a6-254b2773a9b8@369ba0d5-02cb-4d2f-94fd-9212cc24b78c
Join CS Schoolhouse Chief MCPO Ed Fuchs to learn exactly what your body needs every day for optimal health, using the new Coast Guard Nutrition Plan.
Fitness: How to Build Muscle
Aug. 5
Register: https://events.dod.teams.microsoft.us/event/c6df03f2-7bc4-4ae5-be1e-992ae525407a@369ba0d5-02cb-4d2f-94fd-9212cc24b78c
Join SCPO David "Lake" Downham and his team at the Athletic Performance Center Training Branch to learn how to safely build muscle. The goal here is to increase your muscle size, and build your engine. Bigger muscles give you a higher capacity for raw power, meaning you’ll have the strength and endurance to lift heavier, push harder, and perform at your peak when it matters most. The webinar will focus on the second section of the new CG Workout Plan.
Fitness: How to Build Strength
Aug. 19
Register: https://events.dod.teams.microsoft.us/event/0ee7c735-3084-47bb-9e1c-44775235ad71@369ba0d5-02cb-4d2f-94fd-9212cc24b78c
Teach your body to lift the absolute most weight it can. We’re training your brain and muscles to work together perfectly as a single, powerful unit. The objective isn’t just bigger muscles; it’s about making those muscles incredibly efficient at producing maximum force for a single, all-out effort. Join SCPO David "Lake" Downham and his team at the Athletic Performance Center Training Branch for this advanced fitness webinar. The webinar will focus on the third section of the new CG Workout Plan.
Nutrition: When I Don’t WANT to Eat Healthy
Aug. 26
Register: https://events.dod.teams.microsoft.us/event/de9801ef-8406-42b5-a17f-c7ccdbdf9782@369ba0d5-02cb-4d2f-94fd-9212cc24b78c
When our goal is eating healthier, we need to understand that changing habits is a process. And there will always be times we find ourselves reaching for the brownie. Join MCPO Ed Fuchs, CS Schoolhouse chief, to learn about the 80/20 rule and other strategies to keep you on track without feeling deprived. Bring your questions about the new Coast Guard Nutrition Plan!
Fitness: How To Build Power
Sept. 9
Register: https://events.dod.teams.microsoft.us/event/ff0c54fc-cb16-4565-9cb2-f635dd795541@369ba0d5-02cb-4d2f-94fd-9212cc24b78c
Learn how to build explosive speed with SCPO David "Lake" Downham and his team at the Athletic Performance Center Training Branch. This advanced webinar will help you turn your strength into speed. Power is how fast you can use your strength, and we’re training your body to unleash its maximum force in an instant. This is the explosive athleticism needed for the split-second actions the job demands. The webinar will focus on the third section of the new CG Workout Plan.
Watch Previous Webinars
Fitness: How to Improve Your Cardio
Watch: https://events.dod.teams.microsoft.us/event/aa1b1e1e-8e6b-4db7-a12a-66c5d50ff146@369ba0d5-02cb-4d2f-94fd-9212cc24b78c
Whether you want to score a 6 or just pass the cardio portion of the PFT, this webinar will help you get there. Join SCPO David "Lake" Downham and his team at the Athletic Performance Center Training Branch for a 45-minute conversation and Q&A about improving your fitness through cardio work.
Fitness: How to Improve Your Plank
Watch: https://events.dod.teams.microsoft.us/event/2d0f18bf-314c-44cc-8e5a-b72bbfd8ea5f@369ba0d5-02cb-4d2f-94fd-9212cc24b78c
Yes, you can crush your planks. Join SCPO David "Lake" Downham and his team at the Athletic Performance Center Training Branch for a 45-minute conversation and Q&A about core strength, how it helps us succeed at work, and how to successfully execute a plank that will be the envy of your entire unit.
Fitness: How to Improve Your Pushup
Watch: https://events.dod.teams.microsoft.us/event/f7739bba-3cad-49dd-a90b-ca2714e28c03@369ba0d5-02cb-4d2f-94fd-9212cc24b78c
Strengthen your form and boost your readiness with this practical webinar on improving your push-up technique. Learn simple, effective strategies to build power, prevent injury, and elevate your overall fitness. Your webinar host is SCPO David “Lake” Downham, who heads the Athletic Performance Center Training Branch and just released the new CG Workout Plan.
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