Professional Documents
Culture Documents
SUPERSEDES B-GL-382-003/PT-001
DATED 2005-01-20
B-GL-382-003/PT-001
>>
The Army Fitness Manual is authorized by the Chief of Land Staff, in accordance
with DOAD 50232
The activities described in this manual shall conform to LFCO 242 Physical Fitness
CH 2011-01-31
>>
Acknowledgements
ParticipACTION has developed the Army Fitness Manual in conjunction with
the Canadian Forces Personnel Support Agency (CFPSA). In developing this
manual, ParticipACTION worked with a distinguished team of experienced
exercise scientists, sport medicine specialists, and fitness professionals. The
following individuals contributed to the development of this manual:
Canadian Forces
Dr. Wayne Lee, CFPSA, Project Coordinator,
Director of Research and DevelopmentHuman Performance
Major J.D. MacLeod, Directorate of Army Training
Captain B.W. Prendergast, Directorate of Army Training
Sergeant D.A. Fullerton, Directorate of Army Training
Daryl Allard, CFPSA.
Ben Ouellette, CFPSA
Principal Author
Dr. Howie Wenger, University of Victoria
Writer
Mr. Gord Stewart, Victoria, British Columbia
Technical Contributors
Dr. Lynneth Wolski, University of Victoria
Lieutenant-Colonel R. Swan (Retired)
Dr. Ken Kinakin, DC, Mississauga Ontario
Dr. R.J. Shephard, University of Toronto
Technical Reviewers
Dr. Kathy Gaul, University of Victoria
Dr. Larry Wolfe, Queens University
Illustrator
Mr. Kelly Dukeshire, Saanich, British Columbia
Design/Layout
Art & Facts Design, Toronto, Ontario
ParticipACTION Project Coordinator
Dr. Art Salmon, Toronto, Ontario
ii
START HERE
>>
CH 2004-03-01
iii
>>
Table of Contents
1 Fit to Fight
19
Aerobics.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
Strength. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
Power and Speed.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
Optional Training Day.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
Fitness Maintenance.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
3 Training Prescriptions
29
39
45
87
104
Army Fitness Manual
CHAPTER 1
>>
Fit to Fight
Soldiers need a high level of fitness. This includes a high aerobic capacity,
muscular strength, endurance and power, flexibility, and a healthy body weight.
Achieving these goals brings many benefits.
Fi tnes s i s
A e r o b i c c a p a c i t y t h e a b i l i t y o f y o u r l u n g s , h e a r t , b l o o d v e s s e l s ,
and muscles to take in oxygen, deliver it to the
working muscles and other tissues, and have
the working muscles use the oxygen to provide
energy for work
M u s c u l a r s t r e n g t h a n d e n d u r a n c e t h e a b i l i t y o f y o u r m u s c l e s
to generate forces in a
particular movement
P o w e r t h e a b i l i t y o f y o u r m u s c l e s t o g e n e r a t e f o r c e s a t a h i g h
speed
F l e x i b i l i t y t h e a b i l i t y o f y o u r m u s c l e s a n d j o i n t s t o m o v e t h r o u g h
their full range
and a healthy body weight.
CH 2005-01-20
>>
CH 2011-01-31
>>
The 12-Week Army Fitness Programme has been developed specifically to prepare you
to reach the AFS. In order to do this
It is a balanced and progressive programme that develops all fitness components.
It includes both aerobic intervals and continuous aerobic training.
It incorporates upper-body and lower-body strengthening exercises and exercises for
the abdominal core.
It involves a variety of innovative exercises to improve speed and power.
It adds a weightload march in the later weeks of the programme to prepare you for
this particular AFS task.
It provides a series of field exercises to help with specific preparation for the other
two AFS tasks.
>>
The A FS di fference
CH 2004-03-01
CH 2004-03-01
T AI L O R E D F O R Y O U
The programme:
i n c l u d e s g u i d e l i n e s t o k e e p y o u r s e s s i o n s s a f e , e f f e c t i v e , a n d
enjoyable
checks your progress along the way so you can fine tune your
efforts and get the most out of them
i n t e g r a t e s t h e s p e c i f i c A F S t a s k s t o h e l p y o u i m p r o v e y o u r
technique and efficiency when doing them
allows you to start at a level thats right for you now and
build up gradually from there.
CH 2005-01-20
>>
CH 2011-01-31
If you would like more information about fuel for fitness, ask your local Health
Promotion office about the StF Top Fuel for Top Performance Workshops.
Maintaining a healthy body weight will make it easier for you to stick to this
training programme. It will also boost your energy and contribute to your
general well-being. To help maintain a healthy weight:
Space your meals 46 hours apart and plan for a healthy snack every
12 hours
Limit the amount of high-fat foods, such as fried foods, chips and
pastries
Eat more high-fibre foods (vegetables and fruit, whole grain breads
and cereals, lentils, dried beans and chickpeas and brown rice)
CH 2011-01-31
W
H
E
N
G
O
A
L
F
O
O
D
F
L
U
I
D
S
S
U
G
G
E
S
T
I
O
N
S
1 2 h o u r s b ef o r e
ex er ci se
B EF O R E
34 h ou r s b ef o r e
exer ci se
Dri nk a pproxi m a te l y
150350 m l of wa te r
Ea t a sna ck hi gh
i n ca rbohydra te s
com bi ne d wi th a
prote i n source
Ea t a ba l a nce d m e a l
rich in ca rbohydra te
wit h som e prote i n
a n d low i n fa t
D rin k a pproxi m a te l y
300500 m l of
wa t er t o m a i nta i n
u rin e ou tput
S n a c k S u gge s tio n s
Rice, vege ta bl e s,
lea n m ea t a nd m i l k
Pa st a with tom a to/
lea n m ea t sa uce ,
a pple sa uce , m i l k
Lea n m ea t sa ndwi ch
a n d ju ice
Pa n ca kes wi th frui t,
yogu rt a nd nuts
Ba ge l a nd chocol a te
milk
G ra nol a ba r, a ppl e ,
a nd m i l k
Sport or e ne rgy ba r
wi th j ui ce
Pi ta wi th hum m us
a nd ve ge ta bl e j ui ce
Pe a nut butte r on
bre a d wi th m i l k
Low-f a t m uf f i n a nd
f rui t yogurt
Fi g ba rs a nd yogurt
Tip: Avoid tryi ng ne w
foods or dri nks be fore
or du rin g com pe ti ti on
Sta y hydrated
During
ex er c i s e l e s s
th a n 1 h o u r
Stay hydrated an d
provide energy
During exercise
more than 1
hour
DURING
Not needed
2 3 ho ur s a ft er
e xe r c i s e
AF TER
0 3 0 m i n ut e s
a ft e r e x e r c i s e
Eat a meal
co n t ain ing
car bo h y dr at es ,
p rot e in an d lo w in
fat (in cl ude food s
fro m t h e 4 fo od
gr o u ps )
D rin k fl u id s AS AP
Aim fo r a l ow fat ,
h ig h car bo hy dr at e
sn ac k
Drink 150 to 3 50
ml of water ever y
15 or 20 minut es
If needed,
easily digested
foods high in
carbohydrates
Dri nk water
to thirst.
Add a source of
carbohydrates an d
minerals
P as t a w it h
t o mat o/ lean m eat
s au ce, c h ee se and
a s id e s alad
C h ic ken an d
v eg et ab le ric e,
fr u it s alad an d
milk
T u n a s an dwic h,
r aw ve gg ies an d a
g las s o f m il k
C h il i, b re ad and
milk
M e al S ug g e st ions
Sn ac k
Su g g e st i o ns
B ag el an d or an g e
Gran o la bar an d
ju i ce
Lo w -fat mu ffin
2 fig b ars an d
yo g u rt
Sports drink
Commercial or
homemade
Recipe
500 ml orange ju ice
500 ml water
1.5 ml salt
Be careful!
Energy drinks and
soft drinks are
not good options
as they slow
rehydration
CH 2011-01-31
10
>>
11
12
Run in a way that is natural and right for youassume an erect but
relaxed posture and use a comfortable stride length.
hen its hot, drink plenty of fluids before and during activity.
W
Look for shady running routes and watch your level of activity on
extremely hot days.
When its cold, protect yourself from the wind as much as possible
and be careful on icy surfaces. Wear several layers of clothing, gloves,
and a wool toque to cover your head and ears.
Learn the proper technique in each of the exercises. Use light loads
when you are learning new exercises and be careful moving the
weight to the starting position when using free weights.
With free weights, be sure the collars are tight so the weights are
secure on the bar. Make sure the support pin is fully inserted when
using stack weights.
Work with a partner so that you can spot each other, especially when
using free weights. Adjust racks, benches, etc., so you are always in a
comfortable, secure position.
Ease into the plyometrics and speed routines if you dont normally do
this sort of thing. Be sure to do a good cool-down stretch after the
session to reduce any soreness that may result.
13
Injury Management
If you do sustain an injury, act quickly to minimize damage and speed up
recovery (see RICE It for the steps to take). If necessary, visit the Medical
Inspection Room for assessment and follow the advice provided. Dont let things
get worse through lack of proper care.
RI C E I t
14
>>
15
I f necessary, modify your programme if you have been ill and unable to
train for a while. You can repeat the Week you completed most recently
or adjust the current Weeks routine by using lighter loads in the strength
training circuits and a slower pace in the aerobic interval or continuous
aerobic workouts, for example.
L
ook for improvement over the full programme, not overnight. Depending
on your initial fitness level, you may have to go through the 12-week
routine more than once to get ready to meet the AFS. Fitness is an
individual thing, so be patient.
ge t t ing e x t ra help
16
>>
Final Reminders
To pursue the programme
R
eview the Training Principles in the next chapter so you understand
the programme structure and the methods used for aerobic, strength,
and power/speed training.
Consult the appropriate Training Prescription chart in Chapter3
every session for programme directions. Read the introductory
information to see how they are organized.
Use the Fine Tuning Your Programme information from Chapter4
in Weeks 1, 5, and 9 to monitor your progress and improvement.
Rely on the Warm-up and Stretching section from Chapter5 every
training session for good warm-up and cool-down activities.
St ayi ng on trac k
Follow the training principles outlined here when you work out
and you will make good progress.
17
>>
18
RE M E M B E R
19
CHAPTER 2
>>
Aerobics
The programme uses continuous activity, interval training and weightload
marches to develop your aerobic fitness.
The se t -up
21
doin g i t
Aerobic intervals: The approximate distance you should cover during each
work interval is based on the level you achieve in the 2400 m run as shown
on the Fitness Check chart. These distances are noted in the Guidelines
for the Training Prescription charts for Weeks 1-4 and 5-8.
Continuous aerobic: Your approximate pace (in metres per minute)
is determined by the level you achieve in the 5 km run as shown in the
Fitness Check chart. The paces are noted in the Guidelines for the
Training Prescription charts. At the beginning, if your fitness is in the
Getting Started/Level 1 range, you might be alternating running and
walking. As you progress you will be running throughout the entire session
at an increasing speed that still allows a JT pace because of your higher
fitness level.
Weightload march: Your march distance and rucsack weight are noted in
the Training Prescription charts. March at the paces shown increasing
gradually from 5.0 km/hr to 6.0 km/hr over six weeks to get you ready for
the 13 km march at the 5.33 km/hr pace required in the AFS.
REMEMBER
22
Strength
The programme includes circuits of upper body, lower body, and abdominal core
exercises to develop your basic strength.
The se t -up
D
ays 2 and 4 of each week focus on strength training. You will do one
upper-body (UB) and one lower-body (LB) circuit most days, choosing
from the routines provided. There are five UB circuit routines and five
LB ones as follows: stack weights, free weights (barbells), free weights
(dumbbells), body-weight exercises, and partner-resistance exercises.
For strength training, use the circuits with stack or free weights as often
as possible. This will allow you to control the load effectively and steadily
progress. The body-weight and partner-resistance circuits are very effective
too. You can use them if equipment isnt available and for variety to keep
your routine interesting and enjoyable.
I n Weeks 8, 10, 11, and 12, Day 2 is devoted to field exercises that simulate
the demands of the AFS and the real-life common tasks of every soldier.
This workout replaces the upper- and lower-body strength circuits normally
done on this day. These exercises are described further in the Power and
Speed section.
Strengthening exercises for the abdominal core (AbCore) are also done
regularly, following your aerobics work on Day 1 and Day 5 for the first
eight weeks of the programme and on Day 6 (Optional) in Weeks 10 to 12.
There may be times when you dont have access to the specific equipment
shown in the exercise circuits. This could happen if there are large numbers
of soldiers training together in a garrison setting or when you are out in the
field. To help you improvise, a range of alternative exercises are included
after the circuits in Chapter 5. You can choose from the exercises there
to replace ones where the regular equipment is unavailable or if you are
looking for some variety beyond the body-weight and partner exercises.
23
doin g i t
U
pper-body and lower-body circuit routines: Do the number of sets
and reps noted in the Training Prescription chart for each exercise.
Work through the exercises in order, doing the first set of each one,
followed by the second set, and so on. You can start the circuit with any
exercise, just be sure to go through it in sequence. Also, if you are doing a
circuit using weights and find that the equipment you need isnt available
(or youre uncomfortable using it), you can substitute the same numbered
exercise in any of the other circuits as it will work the same muscle groups.
D
aily training structure: Generally, you will do one UB circuit and
one LB circuit each strength-training session. There are three ways you can
structure it:
1. Do the entire UB circuit (all sets), followed by the LB circuit.
2. Do one set of the UB circuit followed by one set of LB, then repeat.
3. C
ombine the two. Do Exercise #1 of UB circuit, Exercise #1 of LB,
#2 of UB, #2 of LB, and so on.
The first option is preferred, but you can follow the second or third option
if it suits your equipment set-up or it helps to accommodate a group of
soldiers training at the same time.
UB/LB circuitsfinding your starting load: The proper load is the
amount you can lift for that number of sets and reps and no more.
For example, in sets of 15 reps, the weight should be what you can lift
15 times, but not quite 16 (this is sometimes called 15 RM or
repetitions maximum). You will have to experiment to find this load
when you are just starting out. If you have been doing muscular strength
and endurance work as a part of the EXPRES Programme you should have
a good idea of the loads you can handle. If the load is too light for your
first set, increase it for the second; if its too heavy and you cant do all the
reps, cut it back.
24
Strength (contd)
do ing i t
UB/LB circuitsincreasing the load: When you can do the required reps
with a certain load comfortably on two successive training days, you should
increase the load to keep your programme demanding. Add 5 kg for chest,
back, and leg exercises, and 2 kg for arm exercises when adding weight.
Dont struggle with the loads. Remember, when training do not go to failure
on any set. Stop when you can still do one more rep before failure (this is
called Failure minus 1 or F-1). Record your sets, reps, and load for each
exercise each session in your Personal Training Record. This can guide
your efforts and make sure you get the most out of the programme.
Abdominal core exercises: There are four abdominal core (AbCore)
circuits included in Chapter 5. You will do one of them on each day they
are included in the training routine. Start with Circuit #1 and do the sets,
reps, and progression to the other circuits as noted there.
RE M E M B E R
25
Plyometric circuit: Five drills are included in all. Do the drills in order
(1, 2, 3) and repeat the circuit twice in Week 4 and three times thereafter.
Sprint programme: Four different sprint sets are included
(e.g., Set 1 = 20 m + jog back x 12). Do the combination of sets noted for
each session in the Training Prescription chart.
Field exercises: Instructions for these appear at the end of Chapter 5.
Do the exercises in the order shown in the Training Prescription chart.
Use the loads noted for each session and complete the required number of
reps and sets.
26
CH 2005-01-20
27
B o x S teppin g
Step up onto the box with the right foot, then bring the left foot
up. Step down with the right foot, then step down with the left
foot. Repeat rapidly in succession. Alternate stepping up with
the right foot then the left.
28
Fitness Maintenance
Once you have reached the level of fitness necessary to pass the AFS and
completed your annual assessment, you will want to maintain a good fitness level
throughout the year. There is no time for complacency. It is easier to maintain
your fitness than to let it go and have to build back up again.
Fitness maintenance is possible with three good training sessions per week. You
can complement these with other sports and recreational activities that you
enjoy. For maintenance training:
Do one strength session, one continuous aerobic session, and
one interval aerobic session each week.
Keep the intensity and duration of your aerobic sessions high enough to
maintain Level 3 on the Fitness Check items.
Test yourself using the nine Fitness Check items every few months to
assess your programme. If you are not maintaining the necessary level of
fitness, go back on the full programme.
There may be times when you cant follow the programme as outlined (if you
are away from the base or on a course, for example). In most locations, you
should be able to find a safe and convenient place to run, but indoor exercise on
a stationary bicycle or rowing machine can keep you going until you get back to
your regular programme. If strength-training equipment isnt available, the bodyweight circuits can serve as your strength routine.
I f the Fitness Check shows that you are now at level 1 on a particular fitness
component, re-enter the regular programme at week 2 for that component.
For example, if your 2400m run time is 12:30 [level 1][p.40], then re-enter
the regular programme at week 2 [p.30] and begin with the Aerobic
Intervals on the Monday.
I f the Fitness Check shows that you are now at level 2 on a particular fitness
component, re-enter the regular programme at week 6 for that component.
For example, if you complete 15 reps of the bench press with 65 kg [level
2][p.40], then re-enter the regular programme at week 6 [p.32] start with
the upper body strength programme on Tuesday and Thursday.
CH 2005-01-20
29
CHAPTER 3
>>
Training Prescriptions
This chapter contains the core information of the programme. You will turn to it
first every training session to get your directions.
The Training Prescription charts outline exactly what you are to do each day.
The sessions are designed so they can be completed within 60 minutes, with the
exception of the weightload marches in the latter part of the programme. Each
chart covers four weeks of training. Heres how to proceed:
There are Guidelines on the page following each chart. Read these
Guidelines from beginning to end before your first session in Weeks 1, 5,
and 9.
Note that the days are labelled Day 1 through Day 7 with corresponding
Monday to Sunday included. There may be times when Day 1 cannot
be on a Monday such as during field exercises or when adjustments are
necessary to accommodate a large number of soldiers at a base or other
responsibilities in your own personal schedule. Double labelling allows
for flexibility.
Go to the box for the appropriate Week and Day. Review the activities you
are to do. Return to the Guidelines to find the page numbers where the
details of these activitiesfitness checks, circuits, field exercises, etc.appear.
Go to the appropriate page for directions for that activity. Use the Active
Rest/Sports Day for easy activities you enjoy.
The training routines for aerobic intervals, continuous aerobic (distance
runs), and weightload marches are fully outlined in the Training
Prescription charts. Reread the Training Principles/Aerobics background
information in Chapter 2 if you are unsure of anything.
Day 3 (Wednesday) is for an Active Rest or Sports Day. Use it to enjoy
easy walking, gardening, biking with the family, or to pursue a favourite
sports activity.
Note the abbreviations used in the chart (like AbCore for abdominal core
exercises and UB circuits for upper-body circuits). These short forms are
used to keep the charts as simple as possible.
30
Do
w arm-up
Consult
Also Consult
Warm-up/Cool-down
Stretching
Fine Tuning Your Programme
w orkout
(Chapter 4)
Training Prescription
Chart
Weeks 1-4, 5-8 or 9-12
cool-dow n
Warm-up/Cool-down Stretching
RE M E M B E R
31
>>
W
E
E
K
S
1
to
4
W
E
E
K
S
5
to
8
W
E
E
K
S
9
to
12
DAY 1
DAY 2
MONDAY
Tuesday
Strength Check
Aerobic Intervals
& Strength
Aerobic Intervals
& Strength
Aerobic Intervals
& Strength
DAY 3
DAY 5
DAY 6
Friday
Saturday
Power Check
Aerobic Check
Day Off
Continuous Aerobic
& Strength
Continuous Aerobic
& Strength
Continuous Aerobic
& Strength
Strength Check
Power Check
Aerobic Check
Aerobic Intervals
& Strength
Continuous Aerobic
& Strength
Aerobic Intervals
& Strength
Weightload March
& Strength
Aerobic Intervals
& Strength
Field Exercises
Weightload March
Continuous Aerobic
& Strength
OR
Strength & Power
Strength Check
Power Check
Aerobic Check
Day Off
Weightload March
Field Exercises
Weightload March
Weightload March
Field Exercises
Weightload March
Weightload March
Field Exercises
Weightload March
ACTIVE
REST
or
SPORTS DAY
ACTIVE
REST
or
SPORTS DAY
ACTIVE
REST
or
SPORTS DAY
32
DAY 4
Wednesday Thursday
Optional*
Continuous Aerobic
& Strength
OR
Strength & Power
Continuous Aerobic
& Strength
OR
Strength
Continuous Aerobic
& Strength
OR
Strength & Power
DAY 7
Sunday
REST
Day Off
Continuous Aerobic
& Strength
OR
Strength & Power
Continuous Aerobic
& Strength
OR
Strength & Power
Continuous Aerobic
& Strength
OR
Strength & Power
Continuous Aerobic
& Strength
OR
Strength & Power
Continuous Aerobic
& Strength
OR
Strength & Power
REST
REST
Training Prescription
for Weeks 1 to 4
Day 1
Monday
W
E Aerobic Fitness Check:
E
2400 m run
Strength Check:
K
push-ups
Day 2
Tuesday
Strength Check:
bench press,
s q uats,
sit-ups
W
E
E
K
2
W
E
E
K
3
W
E
E
K
4
Aerobic
Intervals
1 min. work/
1 min. easy x 12
Strength
AbCore:
Choose one circuit
Aerobic
Intervals
1 min. work /
1 min. easy x 15
Strength
AbCore:
Choose one circuit
Aerobic
Intervals
1 min. work/
1 min. easy x 17
Strength
AbCore:
Choose one circuit
Strength
One UBCircuit,
2 sets of 15 RM
One LBCircuit:
1 set of 15 RM
POWER
Sprint Programme
Sets 1 and 2
Strength
One UBCircuit,
2 sets of 12 RM
One LBCircuit:
1 set of 15 RM
POWER
Sprint Programme
Sets 1 and 2
Strength
One UBCircuit,
2 sets of 12 RM
One LBCircuit:
1 set of 12 RM
POWER
Plyometric Circuit
Day 3
Day 4
Wednesday Thursday
ACTIVE
REST
or
SPORTS
DAY
ACTIVE
REST
or
SPORTS
DAY
ACTIVE
REST
or
SPORTS
DAY
ACTIVE
REST
or
SPORTS
DAY
Power Check:
standing
long-jump,
2-jump,
40 m sprint
Strength
One UBCircuit,
2 sets of 15 RM
One LBCircuit:
1 set of 15 RM
POWER
Sprint Programme
Sets 1 and 2
Day 5
Friday
Aerobic Check:
5 km run
Continuous
Aerobic
34 min. JT
Strength
AbCore:
Choose one circuit
DAY
OFF
REST
Optional*
Strength
AbCore:
Choose one circuit
OR
Strength
One UBCircuit
2 sets x 15 RM
REST
POWER
Sprint Programme
Set 1 and Set 2
Continuous
Aerobic
38 min. JT
POWER
Sprint Programme
Sets 1, 2 and 3
Strength
AbCore:
Choose one circuit
POWER
Sprint Programme
Set 3 Only
Day 7
Sunday
Continuous
Aerobic
34 min. JT
Strength
One UBCircuit,
2 sets of 12RM
Strength
One UBCircuit,
One LBCircuit:
2 sets of 10 RM
each exercise
Day 6
Saturday
Continuous
Aerobic
42 min. JT
Strength
AbCore:
Choose one circuit
Continuous
Aerobic
38 min. JT
Strength
AbCore:
Choose one circuit
OR
Strength
One UBCircuit
One LB Circuit
2 sets of 12 RM
each exercise
Continuous
Aerobic
42 min. JT
Strength
AbCore:
Choose one circuit
OR
Strength
One UBCircuit:
2 sets of 10 RM
POWER
Plyometric Circuit
REST
REST
33
Guidelines
Fitness CheckS
Nine items are completed in Week 1. Instructions, the scoring table and record chart
appear in Chapter 4.
Approximate distance you will cover for each one-minute work interval will depend on
your level achieved in the 2400 m run/Aerobic Check in Week 1 as follows:
Level 1 - 200 m
Level 2 - 225 m
Level 3 - 250 m
Level 4 - 275 m
Your approximate just talk or JT pace (in m/min) for your distance runs will depend
on your level achieved in the 5 km run/Aerobic Check in Week 1 as follows:
Level 1 - 180 m/min Level 2 - 200 m/min Level 3 - 220 m/min
Strength Training
The Abdominal-Core (AbCore) exercises are done on Day 1, Day 5, and Day 6
(Optional). You can choose from any of the four circuits.
The Upper-Body (UB) exercise circuit is done on Day 2, Day 4 and Day 6
(Optional). Choose from the five circuits.
The Lower-Body (LB) exercise circuit is done on Day 2 and Day 4. Choose from the
five circuits.
Set the load that allows you to do the sets and reps noted. Remember, when training
do not go to failure on any set. Stop when you can still do one more rep before
failure (this is called Failure minus 1 or F-1).
Day 6 Optional
First priority is the Continuous Aerobic and Strength (AbCore) routine. Second
priority is the Strength and Power routine. See page 24 to guide your selection.
34
Training Prescription
for Weeks 5 to 8
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Monday
Tuesday
W
E Aerobic Fitness Check:
E
2400 m run
Strength Check:
K
Strength Check:
bench press,
squats,
sit-ups
push-ups
W
E
E
K
6
W
E
E
K
7
W
E
E
K
8
Aerobic
Intervals
2 min. work/
2 min. easy x 6
Strength
AbCore:
Choose one circuit
Aerobic
Intervals
2 min. work/
2 min. easy x 7
Strength
AbCore:
Choose one circuit
Aerobic
Intervals
2 min. work/
2 min. easy x 8
Strength
AbCore:
Choose one circuit
Strength
One UBCircuit,
2 sets of 15 RM One
LBCircuit:
1 set of 15 RM
POWER
Sprint Programme
Sets 1 and 2
Strength
One UBCircuit,
2 sets of 12 RM One
LBCircuit:
1 set of 12 RM
POWER
Plyometric Circuit
FIELD EXERCISES
4 sets each of:
casualty drag
5 m out and back
shovel drill
(20 full)
Wednesday Thursday
ACTIVE
REST
or
SPORTS
DAY
ACTIVE
REST
or
SPORTS
DAY
ACTIVE
REST
or
SPORTS
DAY
ACTIVE
REST
or
SPORTS
DAY
Power Check:
standing
long-jump,
2-jump,
40 m sprint
Strength
One UBCircuit,
2 sets of 15 RM One
LBCircuit:
1 set of 15 RM
POWER
Sprint Programme
Sets 2 and 3
Strength
One UBCircuit,
2 sets of 12 RM One
LBCircuit:
1 set of 12 RM
POWER
Sprint Programme
Sets 3 and 4
Strength
One UBCircuit,
1 set of 10 RM
One LBCircuit:
1 set of 10 RM
AbCore:
One circuit
POWER
Sprint Programme
Set 4
Friday
Saturday
Sunday
Aerobic Check:
5 km run
DAY
OFF
REST
Continuous
Aerobic
40 min. JT
Strength
AbCore:
Choose one circuit
OR
Strength
One UBCircuit:
2 sets of 12 RM
POWER
Plyometric Circuit
REST
Continuous
Aerobic
40 min. JT
Strength
AbCore:
Choose one circuit
OR
Strength
One UBCircuit:
2 sets of 12 RM
and
POWER
Sprint Programme
Sets 3 and 4
REST
Continuous
Aerobic
40 min. JT
Strength
AbCore:
Choose one circuit
OR
Strength
One UBCircuit:
2 sets of 10 RM
POWER
Plyometric Circuit
REST
Continuous
Aerobic
40 min. JT
Strength
AbCore:
Choose one circuit
weightload
March
5 km with
15 kg pack
(Time = 1 hr
Pace: 5 km/hr)
Strength
AbCore:
Choose one circuit
weightload
March
8 km with
15 kg pack
(Time = 1 hr 30 min,
Pace = 5.33 km/hr)
Optional*
CH 2011-01-31
35
Guidelines
Fitness Checks
Nine items are completed in Week 5.
Aerobic Intervals (Day 1)
Approximate distance you will cover for each two-minute work interval will depend on
your level achieved in the 2400 m run/Aerobic Check in Week 5 as follows:
Level 1 - 400 m
Level 2 - 450 m
Level 3 - 500 m
Level 4 - 550 m
36
CH 2005-01-20
Training Prescription
for Weeks 9 to 12
Monday
W
E Aerobic Fitness Check:
2400 m run
E
Strength Check:
K
push-ups
Tuesday
Strength Check:
bench press,
squats,
sit-ups
W
E
E
K
10
weightload
March
7.5 km with
20 kg pack
(Time = 1 hr 30 min,
Pace = 5 km/hr)
FIELD
EXERCISES
5 sets each of:
casualty drag
5 m out
and back
shovel drill
(20 full)
Wednesday Thursday
ACTIVE
REST
or
SPORTS
DAY
ACTIVE
REST
or
SPORTS
DAY
Power Check:
standing
long-jump,
2-jump,
40 m sprint
Friday
Aerobic Check:
5 km run
Strength
weightload
UBCircuit #3:
March
2 sets of 12 RM
8 km with
POWER
24.5 kg pack
Sprints:
4 x 20 m every 10 sec (Time =1 hr 30 min,
3 x 40 m every 20 sec Pace =5.33 km/hr)
2 x 60 m every 30 sec
Saturday
Sunday
DAY
OFF
REST
Optional*
Continuous
Aerobic
40 min. JT
Strength
AbCore:
Choose one circuit
OR
REST
Strength
One UBCircuit:
2 sets of 12 RM
POWER
Plyometric Circuit
W
E
E
K
11
W
E
E
K
12
weightload
March
8 km with
24.5 kg pack
(Time = 1 hr 20 min,
Pace = 6.0 km/hr)
weightload
March
10 km with
24.5 kg pack
(Time = 1 hr 40 min,
Pace = 6 km/hr)
FIELD
EXERCISES
4 sets each of:
casualty drag
8 m out
and back
shovel drill
(30 full)
FIELD
EXERCISES
4 sets each of:
casualty drag
10 m out
and back
shovel drill
(40 full)
ACTIVE
REST
or
SPORTS
DAY
ACTIVE
REST
or
SPORTS
DAY
Strength
weightload
UBCircuit #3:
March
2 sets of 10 RM
10 km with
POWER
24.5 kg pack
Sprints:
6 x 20 m every 10 sec (Time = 1 hr 50 min,
4 x 40 m every 20 sec Pace = 5.5 km/hr)
2 x 60 m every 30 sec
Strength
UBCircuit #3:
2 sets of 15 RM
POWER
Sprints:
4 x 20 m every 30 sec
3 x 40 m every 20 sec
2 x 60 m every 10 sec
weightload
March
13 km with
24.5 kg pack
(Time =
2 hr 26 min 20 sec,
Pace = 5.33 km/hr)
Continuous
Aerobic
40 min. JT
Strength
AbCore:
Choose one circuit
OR
Strength
One UBCircuit:
2 sets of 10 RM
POWER
Sprint Programme
Set 4
REST
Continuous
Aerobic
40 min. JT
Strength
AbCore:
Choose one circuit
OR
Strength
One UBCircuit:
2 sets of 15 RM
POWER
Plyometric Circuit
REST
CH 2011-01-31
37
Guidelines
FITNESS CHECKS
Nine items are completed in Week 9.
WEIGHTLOAD MARCH (DAYS 1 and 5)
In Weeks 11 and 12, these are done in full fighting order, including combat clothes,
helmet, weapon, and rucksac (weight is total kit: ie., weapon, EIS, helmet, webbing
and field pack). The distance and time for each march is noted (equating to a specific
pace).
FIELD EXERCISES (DAY 2)
These are done in Weeks 10, 11, and 12.
STRENGTH TRAINING
The Abdominal Core (AbCore) exercises are done on Day 6 (Optional).
Choose one circuit.
The Upper-Body (UB) exercise circuit is done on Day 4 and Day 6 (Optional).
Choose one circuit.
Set the load that allows you to do the sets and reps noted. Remember, when
training do not go to failure on any set. Stop when you can still do one more
rep before failure (this is called Failure minus 1 or F-1).
SPEED and POWER TRAINING
The Plyometric circuit is done on Day 6 (Optional).
Sprint programme sets are done on Day 6 (Optional). A special sprint routine is
done on Day 4, Weeks 10-12.
DAY 6 OPTIONAL
First priority is the Continuous Aerobic and Strength (AbCore) routine. Second
priority is the Strength and Power routine.
38
CHAPTER 4
>>
Nine fitness items are included to help you establish the starting point in your
programme and check your progress along the way:
two for aerobic fitness2400 m and 5 km runs
four for strengthbench press, push-ups, squats, and sit-ups
three for powerstanding long jump, 2-jump, and 40-m sprint.
You are to check your status in these areas during Weeks 1, 5, and 9 (on the
days shown in the Training Prescription charts).
Use the descriptions and illustrations in this chapter as a guide to be sure
you do things correctly.
U
se whichever loads suit you for the Bench Press and Squat items. Dont
worry if you are unable to do the heaviest load for each of these.
Remember that smaller people have smaller muscle mass and simply may
not be able to attain the strength required to lift these heavy loads. It may
mean that when you are doing the Trench Dig you are working closer to
your full strength, but with proper training you should still be able to reach
the required standard.
If you are unaccustomed to any of the more dynamic items (such as the
40-metre sprint), you can exclude these from the Week 1 check.
Begin your training, then do them for the first time in Week 5.
40
CH 2005-01-20
Use the Fitness Check table provided to determine your level in each of the
nine items. Record these in the Tracking Progress chart on the page following
the table. Note your specific score (time, reps, or distance) for each item. This
progress chart makes it easy for you to see how you are doing, showing gains as
you improve your time, reps, or distance and major steps forward as you move
from one level to the next.
Achieving Level 1 in the Fitness Check is roughly equivalent to achieving
CFMPFS. You should aim for Level 3 to give you the reserve to do all three
AFS tasks.
Ea sy a s 1 , 2 , 3
CH 2005-01-20
41
>>
42
CH 2005-01-20
CH 2005-01-20
43
Fitness Check
Use this table to determine your level in each of the nine items:
GETTING
STARTED
Level 1
Level 2
Level 3*
Level 4
>13:15
min:s
13:15-11:46
min:s
11:45-10:31
min:s
5 km Run Standard
>29:00
min:s
29:00-27:01
min:s
27:00-25:01
min:s
10:30-9:16
min:s
25:00-23:01
min:s
<9:16
min:s
<23:00
min:s
FITNESS ITEMS
AEROBIC
STRENGTH
Upper Body
Bench PressStandard
65 kg (approx. 145 lb)
<9 reps
9-13 reps
14-17 reps
18-21 reps
22+ reps
<11 reps
11-16 reps
17-21 reps
22-27 reps
28+ reps
<14 reps
14-20 reps
21-26 reps
27-32 reps
33+ reps
<20 reps
20-29 reps
30-39 reps
40-44 reps
45+ reps
<5 reps
5-8 reps
9-11 reps
12-14 reps
15+ reps
<6 reps
6-9 reps
10-13 reps
14-17 reps
18+ reps
<7 reps
7-11 reps
12-16 reps
17-20 reps
21+ reps
<20 reps
20-44 reps
45-74 reps
75-99 reps
100+ reps
<200 cm
200-229 cm
230-249 cm
250-274 cm
275+ cm
Two-Jump Standard
<325 cm
325-374 cm
375-449 cm
450-499 cm
500+ cm
40 m Sprint Standard
>6.20 s
6.20-5.91 s
5.90-5.61 s
5.60-5.31 s
<5.3 s
Push-Ups Standard
Lower Body
Squats Standard
Abdominal Core
Sit-ups Standard
POWER AND SPEED
Record your score (time/reps/distance) and level for each item on the next page
*
It is recommended that you aim to achieve Level 3 to give you the reserve to do all
three tasks of the AFS.
** The Fitness Check will not be used as a standard, the only standard is the LFCPFS.
44
CH 2005-01-20
Tracking Progress
Record your score (time/reps/distance) and level for each item:
FITNESS ITEMS
Week 1
S C ORE
LEVEL
Week 5
SCORE
Week 9
LEVEL
SCORE
LEVEL
AEROBIC
STRENGTH
Upper Body
Bench PressStandard
65 kg (approx. 145 lb)
55 kg (approx. 120 lb)
45 kg (approx. 100 lb)
Push-Ups Standard
Lower Body
Squats Standard
80 kg (approx. 175 lb)
70 kg (approx. 155 lb)
60 kg (approx. 135 lb)
Abdominal Core
Sit-ups Standard
POWER AND SPEED
Long Jump Standard
Two-Jump Standard
40 m Sprint Standard
CH 2005-01-20
45
CHAPTER 5
>>
This chapter provides detailed descriptions of exercises and activities you will
perform during your training. On any given Week and Day of your programme,
the Training Prescription chart will refer you to specific information here.
You can do the light aerobic activity and stretching in whichever order your
prefer, but always do the specific warm-up last. Here are some guidelines for
each component:
46
General Warm-up
Do light aerobic activity using large muscle groups such as jogging,
marching or cycling.
Spend 3-5 minutes on this.
Stretching
On each exercise, stretch slowly to the end of your range of motion and hold
for a minimum of 10 seconds at the beginning. Increase this to 20 second
holds when you are accustomed to the exercises. Repeat 2-3 times.
When exercises are done stretching one leg at a time, to one side, etc.,
repeat alternately to the other side.
Stretch to the end of range of motion until you feel a tightness. If you feel
pain, you are stretching too far.
Inhale and exhale on each repetition, exhaling strongly as you initiate the
stretch. Dont hold your breath.
Spend 8-10 minutes on this. Dont rush.
Specific Warm-up
Do a 1-3 minutes specific warm-up by gradually increasing the intensity of
exercise using the muscle groups that will be used during the training session.
When doing resistance training, for example, use the first set or first few
reps of each exercise as a warm-up by keeping the load low and focusing on
technique.
When doing aerobic interval or continuous training or for sprint and
plyometric work, use the specific exercise and gradually increase the
intensity until you reach the training load.
Spend 1-3 minutes on this part of the overall warmup. It will tune-up your
nervous system and enhance performance in the early stages of the session.
Cool-down
At the end of each session do cool-down stretching for another 5 minutes.
Return to the exercises that stretch the muscles most used during the session.
47
Stretching Sequence
1
Overhead Stretch
Side Stretch
Sit-Reach
Reach one
arm overhead and the
other down the side
of the leg.
Lunge
48
Thigh Stretch
Calf Stretch
Groin Stretch
Low-Back Stretch
10
REMEMBER
Split Stretch
Leg Crossover
49
50
Strength-Training Circuits
There are fourteen circuits included here:
five for upper-body (UB) strength
five for lower-body (LB) strength
four for abdominal-core (AbCore) strength.
Do the circuits on the required days as set out in the Training Prescription
charts. Here are a few reminders:
Whenever stack weights or free weights are available, do the circuits using
them (UB and LB 1, 2, or 3) as much as possible. With the weights, you
can control the load effectively and make good progress.
If equipment or a weight you need isnt available or it feels uncomfortable
doing a particular exercise, you can substitute the same numbered exercise
from any of the other circuits (e.g., #1 in Circuit 4 for #1 in Circuit 2).
When doing body-weight circuits do repetitions to the repetitions maximum
(RM) noted. Dont struggle. Stop when you feel you could do just one
more. (If you find the RM too easy for any of these exercises, you can add
a few more repetitions or slow down the tempo.) For partner resistance
circuits, work together giving each other feedback so the resistance (load) is
at the right level.
Breathe comfortably when doing the exercises. Inhale and exhale on each
repetition, exhaling on effort.
Use the illustrations and descriptions for each exercise as a guide to make
sure you use the right technique. For exercises done in a standing position,
the feet should be shoulder-width apart for good balance with the toes
pointing slightly outward.
When using stack weights or a barbell, hold the bar with the thumbs facing
in toward one another unless noted otherwise. If the bar should be held
with the thumbs facing out, this will be stated in the exercise description.
Work with a partner. You can spot one another and provide technique
guidance and encouragement. This is especially important for safety on freeweight exercises like bench press and squats.
Do not sacrifice proper technique in order to increase the training load.
51
>>
Upper-Body Circuit #1
Using Stack Weights
If equipment or a weight you need isnt available or it feels uncomfortable
doing a particular exercise, you can substitute the same number exercise from
any of the other circuits.
1 Bench Press
Lying flat on the bench, grasp the bar in a secure grip with your hands a
comfortable distance apart, then press it to arms length above the chest.
2 Lat Pull-Downs
Seated on a bench (or kneeling), pull the bar down in front of your face to
shoulder level.
3 Back Extensions
With your feet secured, hang your upper body down over the end of a
bench with the hands clasped behind the head. Raise your upper body until
parallel with the floor.
4 Shoulder Press
Seated, push the bar up from shoulder height until your arms are fully
extended overhead.
5 Tricep Extensions
Hands close together and elbows bent 90, push hands down until your
arms are straight.
6 Bicep Curls
Arms down in front and fully extended, grasping the bar with your thumbs
facing out. Curl the bar, pulling your hands up under your chin.
52
2 Lat Pull-Downs
1 Bench Press
3 Back Extensions
6 Bicep Curls
UB
Upper- bo d y circuit 1
#1
5 Tricep Extensions
4 Shoulder Press
53
>>
Upper-Body Circuit #2
Using Free Weights (Barbell)
If equipment or a weight you need isnt available or it feels
uncomfortable doing a particular exercise, you can substitute
the same number exercise from any of the other circuits.
1 Bench Press
Lying flat on the bench, grasp the bar in a secure grip with your hands a
comfortable distance apart, then press it to arms length above the chest.
2 Bent-Over Row
Standing and bent forward with a slight bend in the knees and arms
extended below, pull the barbell into your abdomen keeping your elbows
close to your sides. Keep your back flat.
3 Dead Lift
Grasp the barbell in front with your arms extended and your legs bent,
straighten your legs to assume an upright standing position.
4 Military Press
Seated with your arms bent in front and the barbell supported at shoulder
height, push it to full extension overhead.
5 Tricep Extensions
Seated with the barbell supported behind your neck, press the bar to full
extension overhead. Keep elbows close to your head.
6 Bicep Curls
Standing with your arms extended below in front and grasping the barbell,
curl it up to shoulder height then curl it back down.
Note: E
xercises 4 and 5 can also be done in a standing position. Work
with a partner on these two exercises (and #1), spotting each other
for safety.
54
1 Bench Press
2 Bent-Over Row
6 Bicep Curls
UB
3 Dead Lift
Upper- bo d y circuit 2
#2
5 Tricep Extensions
4 Military Press
55
>>
Upper-Body Circuit #3
Using Free Weights (Dumbbells)
If equipment or a weight you need isnt available or it feels uncomfortable
doing a particular exercise, you can substitute the same number exercise from
any of the other circuits.
1 Bench Press
Lying flat on the bench, grasp the dumbbells above your shoulders with
your thumbs facing in, then press them to arms length above your chest.
Standing and bent forward with a slight bend in your knees and arms
extended below grasping dumbbells, pull them into your abdomen keeping
elbows close to your sides. Keep your back flat.
3 Dead lift
Bent forward with your knees slightly bent and grasping the dumbbells at
your sides with arms extended, lift your upper body to return to an upright
standing position.
4 Seated Press
5 Tricep Extensions
Holding one dumbbell overhead with both hands, bend your elbows to
lower the weight behind your head then return to full arm extension.
6 Bicep Curls
Sitting on a bench with your arms extended below and at your sides
grasping the dumbbells. Curl one dumbbell up to shoulder height then curl
it back down. Do alternately with the other arm.
Note: E
xercises 4 and 5 can also be done in a standing position. Work
with a partner on these two exercises (and #1), spotting each other
for safety.
56
1 Bench Press
2 Bent-Over
Dumbbell Row
6 Bicep Curls
3 Dead Lift
UB
Upper- bo d y circuit 3
#3
5 Tricep Extensions
4 Seated Press
57
>>
Upper-Body Circuit #4
Body-Weight Exercises
If equipment or a weight you need isnt available or it feels uncomfortable
doing a particular exercise, you can substitute the same number exercise from
any of the other circuits.
With the body held straight, push up, straightening your arms.
With your hands shoulder-width apart, pull up until your chin reaches the
bar. Inhale as you pull up, exhale on the way back down.
3 Back Extensions
With your feet secured, hang your upper body down over the end of a
bench with your hands clasped behind your head. Raise your upper body
until parallel with the floor.
With your body held straight and hands out wide (more than shoulderwidth apart), push up straightening your arms.
5 Dips
With your palms supported on a chair or bench behind your back, extend
your arms until they are straight.
With your hands shoulder-width apart and your thumbs facing out, pull
up until your chin reaches the bar. Exhale as you pull up, inhale on the
way back down.
Note: F
or Exercises 2 and 6, if you are unable to do a single
chin-up at first, perform what are called negatives. Use a box
or a chair to help you get your chin level with the bar, then slowly
lower yourself until your arms are straight. Try to pull yourself
back up, then use the box to get back up to bar level and repeat.
Alternatively, your partner can support some of your weight
during the pull-up phase.
58
2 Chin-Ups
(Hands Over)
UB
3 Back Extensions
Upper- bo d y circuit 4
#4
5 Dips
59
>>
Upper-Body Circuit #5
Partner-Resistance Exercises
If equipment or a weight you need isnt available or it feels uncomfortable
doing a particular exercise, you can substitute the same number exercise from
any of the other circuits.
2 Bent-Over Row
Soldier A does bench press (pushing the bar upward and pulling it downward)
while Soldier B resists, then Soldier B does a bent-over row (pulling the bar
upward and pushing it downward) while Soldier A resists. Switch roles and
repeat. The standing soldier should keep his/her back flat.
4 Lat Pull-Down
6 Tricep Extensions
60
1 Bench Press
and
2 Bent-Over Row
UB
3 Shoulder Press
Upper- bo d y circuit 5
5 Bicep Curls
#5
and
6 Tricep Extensions
and
4 Lat Pull-Down
61
>>
Lower-Body Circuit #1
Using Stack Weights
If equipment or a weight you need isnt available or it feels uncomfortable
doing a particular exercise, you can substitute the same number exercise from
any of the other circuits.
1 Leg Press
Set seat for a 90 bend at the knees and with the insteps on the
pedals, push the pedals away extending the legs fully. (Can also do singleleg press.)
2 Hamstring Curls
With your kneecaps just past the end of the bench, flex your knees,
pulling your heels toward your buttocks.
3 Calf Extensions
With your insteps on the pedals and legs straight, push pedals away from
you with your toes.
4 Quad Extensions
With your shins behind the padded movement bar, extend your knees to
straighten your legs in front.
5 Hip Adduction
With the padded loop just below your knee, draw the leg closest to
the pulley across in front of the other.
6 Hip Abduction
With the loop just below your knee on the leg farthest away from the
pulley, draw that leg up and away.
62
1 Leg Press
2 Hamstring Curls
6 Hip Abduction
3 Calf Extensions
LB
Lower - bo d y circuit 1
#1
5 Hip Adduction
4 Quad Extensions
63
>>
Lower-Body Circuit #2
Using Free Weights (Barbell, etc.)
If equipment or a weight you need isnt available or it feels uncomfortable
doing a particular exercise, you can substitute the same number exercise from
any of the other circuits.
1 Barbell Squats
Standing erect, with your feet shoulder-width apart, your toes pointing
slightly outward, and the barbell held on shoulders, bend your legs to squat
(no lower than thighs parallel with the floor) then return to full standing
position.
2 Hamstring Curls
Lying face down on the floor with the knees just supported at the end
of the bench, bend the knees, curling the heels toward the seat with
partner resistance.
3 Calf Raises
With your forefeet supported on a low board and a barbell held securely on
your shoulders, raise up on your toes then slowly lower heels to the floor.
4 Lunge Squats
5 Hip Adduction
Standing side on to a wall or bench for balance and using an ankle weight
or tubing, draw your outside leg inward and across in front
of the other.
6 Hip Abduction
Standing side on to a wall or bench for balance and using an ankle weight
or tubing, draw your outside leg up and away.
64
1 Barbell Squats
2 Hamstring Curls
3 Calf Raises
6 Hip Abduction
LB
L O W er - bo d y circuit 2
#2
5 Hip Adduction
4 Lunge Squats
65
>>
Lower-Body Circuit #3
Using Free Weights (Dumbbells, etc.)
If equipment or a weight you need isnt available or it feels uncomfortable
doing a particular exercise, you can substitute the same number exercise from
any of the other circuits.
1 Dumbell Squats
Standing erect, with your feet shoulder-width apart, your toes pointing
slightly outward, and holding dumbbells at your sides, bend your legs
to squat (no lower than thighs parallel with the floor) then return to full
standing position.
2 Hamstring/Back Extensions
With your feet secured, hang your upper body down over the end of
a bench with your hands holding a light dumbbell behind your head.
Raise the upper body until parallel with the floor.
3 Calf Raises
With your forefeet supported on a low board and dumbbells held at your
sides, raise up on your toes then slowly lower heels to the floor.
4 Lunge Squats
Holding dumbbells at your sides, step forward with one foot, knee
lowering your knee toward the floor, and lifting your back heel off the
floor. Alternate legs.
5 Hip Adduction
Standing side on to a wall or bench for balance and using an ankle weight
or tubing, draw your outside leg inward and across in front
of the other.
6 Hip Abduction
Standing side on to a wall or bench for balance and using an ankle weight
or tubing, draw your outside leg up and away.
66
1 Dumbbell Squats
2 Hamstring/
Back Extensions
3 Calf Raises
6 Hip Abduction
LB
L O W er - bo d y circuit 3
#3
5 Hip Adduction
4 Lunge Squats
67
>>
Lower-Body Circuit #4
Body-Weight Exercises
If equipment or a weight you need isnt available or it feels uncomfortable
doing a particular exercise, you can substitute the same number exercise from
any of the other circuits.
1 Squats
With your hands on your hips, squat (no lower than thighs parallel with
the floor) then return to full standing position.
2 Front-Side Lunge
Step forward and to the side (45) with one leg, bending the leg and
shifting your weight over it. Repeat alternately to the other side.
3 Calf Raises
With your forefeet supported on a low board, raise up on your toes then
slowly lower heels to the floor.
With one leg extended in front, support body weight on the other leg and
slide the back down the wall until the supporting leg has a 90 bend.
5 Hip Adduction
Lying on your side, rest the foot of your top leg on a bench about
30 cm high then pull your bottom leg up to the top one. Switch sides
and repeat.
6 Hip Abduction
Lying on your side, raise both your legs 10-15 cm while keeping the legs
together. Switch sides and repeat.
68
2 Front-Side Lunge
1 Squats
LB
6 Hip Abduction
3 Calf Raises
L O W er - bo d y circuit 4
#4
4 One-Legged Wall Squats
5 Hip Adduction
69
>>
Lower-Body Circuit #5
Partner-Resistance Exercises
If equipment or a weight you need isnt available or it feels uncomfortable
doing a particular exercise, you can substitute the same number exercise
from any of the other circuits. When working with a partner, give each other
feedback on technique, proper resistance, etc.
1 Resisted Squat
2 Hamstring Curls
With partner resistance pull your heels up, bending your knees until your
heels touch your buttocks.
3 Calf Raises
With your forefeet supported on a low board and heels on the floor and a
partner putting resistance on your shoulders from behind, raise up on your
toes slowly to full extension. Return to starting position without resistance.
(Partner can stand on a chair behind to push down from above if more
resistance is required.)
4 Dead Lift
Standing with your legs bent, feet shoulder-width apart and toes pointing
slightly outward, and your back straight (squatting), grasp a stick in
front. Straighten your legs returning to full upright position with your
partner providing resistance from below. Return to start position without
resistance.
6 Hip Abduction
70
1 Resisted Squat
2 Hamstring Curls
LB
5 Hip Adduction
and
6 Hip abduction
3 Calf Raises
L O W er - bo d y circuit 5
#5
B
4 Dead Lift
71
>>
T wist ri g ht
AbCore
A bd omi n al- C ore circuit 1
Straig ht
#1
4
F le x e d
S trai g ht
T wist L eft
72
S trai g ht
>>
F le x e d
E xten ded
AbCore
4
#2
F lexed
T wist L eft
Straig ht
T wist ri g ht
73
>>
74
CH 2005-01-20
2
F le x e d
T wist ri g ht
AbCore
T wist L eft
#3
Flex e d
CH 2005-01-20
5
S trai g ht
75
>>
Start with the ball overhead. Pass to your partner who lies down
then does a sit-up returning the pass. Catch it, lie down, sit-up and
return the pass yourself. Continue the sequence without pause.
Pass the ball to your partners opposite side. Twist as you pass and catch.
Repeat on the other side.
Standing back-to-back with your partner, turn and hand the ball
off then turn to the other side to receive it again. Repeat in the
other direction.
76
2 Overhead Pass
Doing Sit-Ups
AbCore
A bd omi n al- C ore circuit 4
3 Standing
Shuffle Pass
#4
4 Chest Pass
Doing Sit-Ups
77
Alternative Exercises
>>
Here are some exercises using equipment like beams, ropes, logs, drums,
and tires. You could also use a jerry can, filling it with water to a level that gives
the weight you need. You can do any of these exercises instead of ones in the
circuits if you dont have stack weights or free weights available (remember the
body-weight and partner-resistance exercises can always be done too).
Each description notes which circuit/exercise it approximates. Do the reps and
sets listed in your programme for that day.
For example, on each UB and LB strength-training day, you should do the
six types of exercises described in each circuit. If you wish to substitute an
alternative exercise, you can insert it in the regular circuit, replacing the specific
exercise(s) noted in the alternative exercise description. The alternative exercises
load a number of muscle groups in a single exercise rather than specific muscles
like the regular circuits. This allows you to train more muscle groups with one
activity but does not give as much load to any one group.
UB 2, 5, 6
BEAMS
UB 2, 6
ROPES
78
ROPES
LOGS
UB 1, 4
LB 1, 4
LOGS
A bcore
LOGS
79
UB 3
LB 1, 4
Abcore
DRUMS
DRUMS
UB 3, 6
LB 1, 4
A bcore
80
TIRES/
WHEELS
LOGS
LB 1, 4
LOGS
A bcore
UB 4 , 6
LOGS
Squat holding
log at shoulder
height.
LOGS
81
LOGS
L B 1, 4
LOGS
UB 3, 4, 6
LOGS
A bcore
LOGS
Log resting on
shoulders, bend
torso side to side.
82
Ub 4, 6
LOGS
Ub 4 , 6
Lb 1 , 4 , 5 , 6
Ub 1
LOGS
LOGS
83
>>
84
>>
Plyometric Circuit
Jumping and Bounding Routine
Emphasize stretching exercises 7, 8, and 10 during your warm-up.
Mark out a 20 m distance on a grass surface for Drills 1 to 4.
Go through the circuit in sequence: Drill 1, walk back, Drill 2, etc.,
through to Drill 4, then for Drill 5 do the movement 6-10x.
Use the illustrations as a guide for the proper movement.
Repeat the circuit 2x during Week 4, then 3x after that.
Drill
1
2
Drill
Drill
Drill
Drill
Jump from left foot to right foot straight down the line.
Jump from right foot to left foot, crossing over the mid-line.
Hop on same leg 4x, then other leg 4x.
Double-leg jumps in straight line for 10 m, then double-leg jumps
from side to side for 10 m.
Stand on left leg and jump to the left, then stand on
right leg and jump to the right.
3
L
R
L
R
R
R
L
L
L
L
LR
LR
LR
L R
L R
L R
cone or marker
on ends
85
>>
Sprint Programme
Acceleration Running
Emphasize stretching exercises 9 and 10 during your warm-up.
Mark out the required distances on a grass field, running track,
or other firm surface.
Do the combination of sets noted for each specific training session.
These are shown in the Training Prescription charts.
Follow each set with three minutes recovery (easy walking, stretching)
before starting the next set.
Accelerate from the start to the all out speed you can reach in the
distance run.
86
Set
Set
Set
Set
>>
Field Exercises
AFS Task Simulations
Emphasize stretching exercises 2, 3 and 5 during your warm-up.
Work with a partner. You can alternate work and rest intervals with your
partner to pace yourself.
Do a proper warm-up prior to these exercises. Lift and carry with care to
protect your back.
Do the combination of reps, sets, and loads noted in the Training
Prescription table.
Do the first set of each exercise (casualty evacuation and then shovel drill),
then repeat additional sets as noted.
1 Casualty Evacuation
2 Shovelling Drill
Using a standard (garden) shovel, move the gravel from one trench to
the other. Go at a steady pace to conserve energy and to be efficient.
Experiment to find your best pace, shovel load, and technique. Alternate
with your partner, and repeat the number of times required for that
session. For the AFS, the goal is to complete the task comfortably in less
than six minutes.
CH 2011-01-31
87
CHAPTER 6
>>
Chapter 3 details the full, 12-week Army Fitness Programme. It is the gold
seal programme designed to bring your personal fitness level up to the Army
Fitness Standard. There will be times and situations, however, where it will not
be possible to work through a 12-week programme.
This chapter sets out four specialty programmes to address particular needs:
an Eight-Week Garrison Programme
a Six-Week Rapid-Deployment Programme
a Three-Week Rapid-Deployment Programme
a Four-Week Field-Training Programme.
89
90
>>
Training takes place four days a week (Days 1, 2, 4, and 5) as set out
in the Training Schedule.
Day 6 is an Optional training day, depending on your need for additional
fitness work balanced with your other tasks and responsibilities to the unit.
d oin g it
CH 2005-01-20
91
W
E
E
K
1
W
E
E
K
2
W
E
E
K
3
W
E
E
K
4
Day 1
Day 2
Monday
Tuesday
Aerobic Fitness
Check:
2400 m run
Strength Check:
push-ups
Strength Check:
bench press,
squats,
sit-ups
Aerobic Intervals
1 min. work/
1 min. easy x 12
Strength
AbCore:
Choose one circuit
Aerobic Intervals
1 min. work/
1 min. easy x 15
Strength
AbCore:
Choose one circuit
Aerobic Intervals
1 min. work/
1 min. easy x 17
Strength
AbCore:
Choose one circuit
Strength
One UBCircuit,
#3,4, 5 or UB AltEx
Sets: 2 Reps: F-1
One LBCircuit:
#2,4,5 or LB AltEx
Sets: 1 Reps: F-1
POWER
Sprint Programme
Sets 1 and 2
Strength
One UBCircuit,
#3,4, 5 or UB AltEx
Sets: 2 Reps: F-1
One LBCircuit:
#2,4,5 or LB AltEx
Sets: 1 Reps: F-1
POWER
Sprint Programme
Sets 1 and 2
Strength
One UBCircuit,
#3,4, 5 or UB AltEx
Sets: 2 Reps: F-1
One LBCircuit:
#2,4,5 or LB AltEx
Sets: 1 Reps: F-1
POWER
Plyometric Circuit
Day 3
Day 4
Wednesday Thursday
ACTIVE
REST
or
SPORTS
DAY
Power Check:
standing
long-jump,
2-jump,
40 m sprint
Day 5
Friday
Aerobic Check:
5 km run
Day 6
Sunday
REST
REST
Optional*
ACTIVE
REST
or
SPORTS
DAY
Continuous Aerobic
Strength
34 min. JT
One UBCircuit,
Strength
#3,4, 5 or UB AltEx
AbCore:
Sets: 2 Reps: F-1 Continuous Aerobic Choose one circuit
34 min. JT
One LBCircuit:
OR
Strength
#2,4,5 or LB AltEx
Strength
AbCore:
Sets: 1 Reps: F-1
One UBCircuit,
Choose one circuit #3,4, 5 or UB AltEx
POWER
Sets: 2 Reps: F-1
Sprint Programme
POWER
Sets 1 and 2
Sprint Programme
Set 1 and Set 2
REST
ACTIVE
REST
or
SPORTS
DAY
Continuous Aerobic
38 min. JT
Strength
Strength
AbCore:
One UBCircuit, Continuous Aerobic Choose one circuit
#3,4, 5 or UB AltEx
38 min. JT
OR
Sets: 2 Reps: F-1
Strength
Strength
AbCore:
One
UBCircuit,
POWER
Sprint Programme Choose one circuit #3,4, 5 or UB AltEx
Sets:
2 Reps: F-1
Sets 1, 2 and 3
One LBCircuit:
#2,4,5 or LB AltEx
Sets: 2 Reps: F-1
REST
ACTIVE
REST
or
SPORTS
DAY
Continuous Aerobic
42 min. JT
Strength
Strength
AbCore:
One UBCircuit, Continuous Aerobic
Choose one circuit
42 min. JT
#3,4, 5 or UB AltEx
OR
Strength
Sets: 2 Reps: F-1
Strength
AbCore:
One LBCircuit:
One UBCircuit,
#2,4,5 or LB AltEx Choose one circuit
#3,4, 5 or UB AltEx
Sets: 1 Reps: F-1
Sets: 2 Reps: F-1
POWER
Plyometric Circuit
REST
92
Day 7
Saturday
Guidelines
Fitness CheckS
Nine items are completed in Weeks 1 and 8. Instructions for them appear in Chapter 4.
Aerobic Intervals (Day 1)
Approximate distance you will cover for each one-minute work interval will depend on
your level achieved in the 2400 m run/Aerobic Check in Week 1 as follows:
Level 1 200 m
Level 2 225 m
Level 3 250 m
Level 4 275 m
93
W
E
E
K
5
W
E
E
K
6
W
E
E
K
7
Day 1
Monday
AEROBIC
INTERVALS
2 min. work/
2 min. easy x 6
STRENGTH
AbCore:
Choose one circuit
AEROBIC
INTERVALS
2 min. work/
2 min. easy x 7
STRENGTH
AbCore:
Choose one circuit
AEROBIC
INTERVALS
2 min. work/
2 min. easy x 8
STRENGTH
AbCore:
Choose one circuit
Day 2
Tuesday
STRENGTH
One UBCircuit,
#3,4, 5 or UB AltEx
Sets: 2 Reps: F-1
One LBCircuit:
#2,4,5 or LB AltEx
Sets: 1 Reps: F-1
POWER
Sprint Programme
Sets 2 and 3
FIELD EXERCISES
5 sets of
casualty drag
8 m out and back
Shovel Drill (30 full)
FIELD EXERCISES
6 sets of
casualty drag
8 m out and back
Shovel Drill (30 full)
W
E AEROBIC FITNESS STRENGTH
CHECK:
CHECK:
E
2400 m run
K Strength Check: bench press, squats,
8
push-ups
sit-up
Day 3
Day 4
Wednesday Thursday
Day 5
Friday
Day 6
Saturday
Optional*
WEIGHTLOAD
MARCH
5 km with
24.5 kg pack
Time: 1 hr
Pace = 5 km/hr
CONTINUOUS
AEROBIC
40 min. JT
Strength
AbCore:
Choose one circuit
OR
STRENGTH
One UBCircuit,
#3,4, 5 or UB AltEx
Sets: 2 Reps: F-1
POWER
Plyometric Circuit
REST
WEIGHTLOAD
MARCH
8 km with
15 kg pack
(Time =
1 hr 30 min)
Pace: 5.33km/hr
CONTINUOUS
AEROBIC
40 min. JT
STRENGTH
AbCore:
Choose one circuit
OR
STRENGTH
One UBCircuit,
#3,4, 5 or UB AltEx
Sets: 2 Reps: F-1
POWER
Sprint Programme
Sets 3 and 4
REST
ACTIVE
REST
or
SPORTS
DAY
CONTINUOUS
STRENGTH
AEROBIC
One UBCircuit,
40 min. JT
#3,4, 5 or UB AltEx
WEIGHTLOAD
STRENGTH
Sets: 1 Reps: F-1
MARCH
AbCore:
One LBCircuit:
8 km with
Choose one circuit
#2,4,5 or LB AltEx
24.5
kg
pack
OR
Sets: 1 Reps: F-1
(Time =
STRENGTH
AbCore:
1
hr
30
min)
Pace:
One
UBCircuit,
One circuit
5.33 km/hr
#3,4, 5 or UB AltEx
POWER
Sets: 2 Reps: F-1
Sprint Programme
POWER
Set 4
Plyometric Circuit
REST
ACTIVE
REST
or
SPORTS
DAY
POWER CHECKS:
standing long-jump, AEROBIC CHECK:
5 km run
2-jump,
40 m sprint
REST
ACTIVE
REST
or
SPORTS
DAY
ACTIVE
REST
or
SPORTS
DAY
STRENGTH
One UBCircuit,
#3,4, 5 or UB AltEx
Sets: 2 Reps: F-1
One LBCircuit:
#2,4,5 or LB AltEx
Sets: 1 Reps: F-1
POWER
Sprint Programme
Set 4
STRENGTH
One UBCircuit,
#3,4, 5 or UB AltEx
Sets: 2 Reps: F-1
One LBCircuit:
#2,4,5 or LB AltEx
Sets: 1 Reps: F-1
POWER
Sprint Programme
Sets 3 and 4
REST
94
Day 7
Sunday
CH 2011-01-31
>>
T he set- up
Training takes place four days a week (Days 1, 2, 4, and 5) as set out in the
Training Schedule on the next two pages.
Day 6 is an Optional training day, depending on your need for additional
fitness work balanced with your other tasks and responsibilities to the unit.
You or your commander can determine this week by week.
d oin g it
Read the Guidelines from beginning to end before your first session in
Week 1.
If you need to refresh your memory about any of the activities, read the
appropriate chapters or sections earlier in the manual.
Do a proper warm-up at the beginning of each training session and a cooldown at the end.
For the Day 2 field exercises, do the first set of each exercise (casualty
evacuation and then shovel drill), then repeat additional sets as noted.
If you train on Optional Day 6, repeat the Day 1, 2, 4, or 5 routine,
whichever focuses on your areas of greatest need.
CH 2005-01-20
95
MONDAY
Day 2
TUESDAY
Day 3
WEDNESDAY
Day 4
THURSDAY
Day 5
FRIDAY
Day 6
SATURDAY
Day 7
SUNDAY
Optional*
W
E
E
K
1
W
E
E
K
2
W
E
E
K
3
W
E
E
K
4
W
E
E
K
5
W
E
E
K
6
WEIGHTLOAD
MARCH
8 km with
10 kg pack
(Time =
1 hr 30 min)
Pace = 5.33km/hr
ACTIVE
REST
or
SPORTS
DAY
CONTINUOUS
AEROBIC
38 min. JT
Strength
AbCore:
Choose one
circuit
OR
AEROBIC
INTERVALS
1 min. work/
1 min. easy x 15
STRENGTH
One UBCircuit,
One LBCircuit
#3, 4 or 5:
2 sets of 15 RM
for #3 and #5,
2 sets to failure
for #4
AbCore:
Choose one circuit
REPEAT either
Day 1, 2, 4 or 5
OR
REST
REST
FIELD
EXERCISES
4 sets of
casualty drag
8 m out & back
Shovel Drill
(20 half-full,
20 full)
ACTIVE
REST
or
SPORTS
DAY
WEIGHTLOAD
MARCH
10 km with
24.5 kg pack
(Time = 2 hours,
Pace = 5.0
km/hr)
FIELD
EXERCISES
1 set each of:
casualty drag
25 m out & back
Shovel Drill
(50 half-full, 50 full)
REPEAT either
Day 1, 2, 4 or 5
OR
REST
REST
FIELD
EXERCISES
3 sets of
casualty drag
10 m out & back
Shovel Drill
(30 half-full,
30 full)
ACTIVE
REST
or
SPORTS
DAY
CONTINUOUS
AEROBIC
40 min. JT
OR
AEROBIC
INTERVALS
1 min. work/
1 min. easy x 17
STRENGTH
One UBCircuit,
One LBCircuit:
2 sets of 12 RM
REPEAT either
Day 1, 2, 4 or 5
OR
REST
REST
REPEAT either
Day 1, 2, 4 or 5
OR
REST
REST
FIELD
EXERCISES
5 sets of
casualty drag
5 m out & back
Shovel Drill
(10 half-full,
10 full)
WEIGHTLOAD
MARCH
8 km with
24.5 kg pack
(Time =
1 hr 36 min,
Pace = 5.0 km/hr)
WEIGHTLOAD
MARCH
8 km with
24.5 kg pack
(Time =
1 hr 30 min,
Pace =
5.33km/hr)
STRENGTH
AbCore:
Choose one circuit
POWER
Sprint Programme
Set 1 and Set 2
WEIGHTLOAD
MARCH
8 km with
24.5 kg pack
(Time =
1 hr 20 min,
Pace = 6.0 km/hr)
FIELD
EXERCISES
3 sets of
casualty drag
12 m out & back
Shovel Drill
(30 full)
ACTIVE
REST
or
SPORTS
DAY
CONTINUOUS
AEROBIC
42 min. JT
Strength
AbCore: Choose
1 circuit
OR
AEROBIC
INTERVALS
2 min. work/
2 min. easy x 6
STRENGTH
AbCore:
Choose 1 circuit
WEIGHTLOAD
MARCH
6.5 km with
24.5 kg pack
(Time = 1 hour,
Pace = 6.5 km/hr)
FIELD
EXERCISES
3 sets of
casualty drag
15 m out & back
Shovel Drill
(40 full)
ACTIVE
REST
or
SPORTS
DAY
CONTINUOUS
AEROBIC
45 min. JT
OR
AEROBIC
INTERVALS
2 min. work/
2 min. easy x 7
STRENGTH
One UBCircuit,
One LBCircuit
#3, 4 or 5:
2 sets of 15 RM
AbCore:
Choose one circuit
REPEAT either
Day 1, 2 or 5
OR
REST
REST
WEIGHTLOAD
MARCH
10 km with
24.5 kg pack
(Time =
1 hr 40 min,
Pace = 6.0 km/hr)
FIELD
EXERCISES
3 sets of
casualty drag
20 m out & back
Shovel Drill
(50 full)
ACTIVE
REST
or
SPORTS
DAY
CONTINUOUS
AEROBIC
45 min. JT
OR
AEROBIC
INTERVALS
2 min. work/
2 min. easy x 8
STRENGTH
AbCore: Choose
1 circuit
STRENGTH
UBCircuit #3,
4 or 5:
2 sets of 12 RM
POWERSPRINTS:
2 x 20 m every 10 sec
2 x 30 m every 15 sec
2 x 40 m every 20 sec
2x 50 m every 25 sec
2 x 60 m every 30 sec
REPEAT either
Day 1, 2, 4 or 5
OR
REST
REST
STRENGTH
One UBCircuit #3,
4 or 5:
2 sets of 10 RM
POWERSPRINTS:
6 x 20 m every 10 sec
4 x 40 m every 20 sec
2 x 60 m every 30 sec
96
CH 2011-01-31
Guidelines
97
98
>>
T he set -up
Training takes place four days a week (Days 1, 2, 4, and 5) as set out in the
Training Schedule on the next page.
Day 6 is an Optional training day, depending on your need for additional
fitness work balanced with your other tasks and responsibilities to the unit.
You (or your commander) can determine this week by week.
d oin g it
Read the Guidelines to the right of the Training Schedule from beginning
to end before your first session in Week 1.
If you need to refresh your memory about any of the activities, read the
appropriate chapters or sections earlier in the manual.
Do a proper warm-up at the beginning of each training session and a cooldown at the end.
For the Day 2 field exercises, do the first set of each exercise (casualty
evacuation and then shovel drill), then repeat for the second and third sets.
If you train on Optional Day 6, repeat the Day 1, 2, 4, or 5 routine,
whichever focuses on your areas of greatest need.
CH 2005-01-20
99
MONDAY
Day 2
TUESDAY
Day 3
WEDNESDAY
Day 4
THURSDAY
CONTINUOUS
AEROBIC
40 min. JT
W
E
E
K
1
WEIGHTLOAD
MARCH
8 km with
24.5 kg pack
(Time =
1 hr 20 min,
Pace =
6.0 km/hr)
FIELD
EXERCISES
3 sets of
casualty drag
8 m out & back
Shovel Drill
(30 full)
ACTIVE
REST
or
SPORTS
DAY
STRENGTH
AbCore:
Choose one circuit
OR
AEROBIC
INTERVALS
2 min. work/
2 min. easy x 6
STRENGTH
AbCore:
Choose one circuit
W
E
E
K
2
W
E
E
K
3
CONTINUOUS
AEROBIC
40 min. JT
WEIGHTLOAD
MARCH
6.5 km with
24.5 kg pack
(Time = 1 hour,
Pace =
6.5 km/hr)
WEIGHTLOAD
MARCH
10 km with
24.5 kg pack
(Time =
1 hr 40 min,
Pace =
6.0 km/hr)
FIELD
EXERCISES
3 sets of
casualty drag
10 m out & back
Shovel Drill
(40 full)
FIELD
EXERCISES
3 sets of
casualty drag
12 m out & back
Shovel Drill
(50 full)
ACTIVE
REST
or
SPORTS
DAY
ACTIVE
REST
or
SPORTS
DAY
OR
AEROBIC
INTERVALS
2 min. work/
2 min. easy x 8
AND
STRENGTH
AbCore:
Choose one circuit
Continuous
Aerobic
40 min. JT
OR
AEROBIC
INTERVALS
2 min. work/
2 min. easy x 8
AND
Strength
AbCore:
Choose one
circuit
Day 5
Day 6
FRIDAY
SATURDAY
STRENGTH
UBCircuit
#3, 4 or 5:
2 sets of 15 RM
REPEAT either
Day 1, 2, 4 or 5
Optional*
POWER
Sprints:
5 x 20 m every 10 sec
4 x 40 m every 20 sec
3 x 60 m every 30 sec
OR
REST
REST
STRENGTH
UBCircuit
#3, 4 or 5:
2 sets of 10 RM
REPEAT either
Day 1, 2, 4 or 5
POWER
Sprints:
3 x 20 m every 10 sec
3 x 30 m every 15 sec
3 x 40 m every 20 sec
2 x 50 m every 25 sec
2 x 60 m every 30 sec
OR
REST
REST
STRENGTH
One UBCircuit,
One LBCircuit:
2 sets of 12 RM
REPEAT either
Day 1, 2, 4 or 5
POWER
Sprint Programme
Set 1 and Set 2
REST
OR
100
Day 7
SUNDAY
CH 2011-01-31
REST
Guidelines
101
102
>>
The set- up
Training takes place four days a week (Days 1, 2, 4 and 5) as set out in the
Field Training Schedule on the next page.
Day 6 is an Optional training day, depending on your need for additional
fitness work balanced with your other tasks and responsibilities to the unit.
You (or your commander) can determine this week by week.
doin g it
Read the Guidelines to the left of the Field Training Schedule from
beginning to end before your first session in Week 1.
If you need to refresh your memory about any of the activities, read the
appropriate chapters or sections earlier in the manual.
Do a proper warm-up at the beginning of each training session and a cooldown at the end.
For the Day 2 field exercises, do the first set of each exercise (casualty
evacuation and then shovel drill), then repeat for the second and third sets.
If you train on Optional Day 6, repeat the Day 1, 2, 4, or 5 routine,
whichever focuses on your areas of greatest need.
CH 2005-01-20
103
W
E
E
K
1
W
E
E
K
2
W
E
E
K
3
W
E
E
K
4
Day 1
Monday
WEIGHTLOAD
MARCH
8 km with
24.5 kg pack
(Time =
1 hr 30 min,
Pace =
5.33 km/hr)
Day 2
Tuesday
FIELD
EXERCISES
3 sets of
casualty drag
5 m out & back
Shovel Drill
(20 full)
WEIGHTLOAD
MARCH
8 km with
24.5 kg pack
(Time =
1 hr 20 min,
Pace =
6.0 km/hr)
FIELD
EXERCISES
3 sets of
casualty drag
8 m out & back
WEIGHTLOAD
MARCH
6.5 km with
24.5 kg pack
(Time = 1 hour,
Pace =
6.5 km/hr)
FIELD
EXERCISES
3 sets of
casualty drag
10 m out & back
WEIGHTLOAD
MARCH
10 km with
24.5 kg pack
(Time =
1 hr 40 min,
Pace =
6.0 km/hr)
FIELD
EXERCISES
3 sets of
casualty drag
12 m out & back
Shovel Drill
(30 full)
Shovel Drill
(40 full)
Shovel Drill
(50 full)
Day 3
Day 4
Wednesday Thursday
ACTIVE
REST
or
SPORTS
DAY
CONTINUOUS
AEROBIC
38 min. JT
STRENGTH
AbCore:
Choose one circuit
OR
AEROBIC
INTERVALS
1 min. work/
1 min. easy x 16
ACTIVE
REST
or
SPORTS
DAY
CONTINUOUS
AEROBIC
40 min. JT
STRENGTH
AbCore:
Choose one circuit
OR
AEROBIC
INTERVALS
2 min. work/
2 min. easy x 6
STRENGTH
AbCore:
Choose one circuit
ACTIVE
REST
or
SPORTS
DAY
CONTINUOUS
AEROBIC
45 min. JT
OR
AEROBIC
INTERVALS
2 min. work/
2 min. easy x 7
STRENGTH
AbCore:
Choose one circuit
ACTIVE
REST
or
SPORTS
DAY
CONTINUOUS
AEROBIC
45min. JT
OR
AEROBIC
INTERVALS
2 min. work/
2 min. easy x 8
STRENGTH
AbCore:
Choose one circuit
Day 5
Day 6
Friday
Saturday
STRENGTH
One UBCircuit,
One LBCircuit
#3, 4 or 5:
2 sets of 15 RM
POWER
Sprint Programme
Set 1 and Set 2
REST
STRENGTH
UBCircuit
#3, 4 or 5:
2 sets of 12RM
Optional*
OR
OR
REST
REST
POWER
Sprints:
2 x 20 m every 10 sec
2 x 30 m every 15 sec
2 x 40 m every 20 sec
2 x 50 m every 25 sec
2 x 60 m every 30 sec
OR
REST
104
REST
REST
AbCore:
Choose one circuit
STRENGTH
UBCircuit
#3, 4 or 5:
2 sets of 12RM
REST
POWER
Sprints:
6 x 20 m every 10 sec
4 x 40 m every 20 sec
2 x 60 m every 30 sec
STRENGTH
One UBCircuit,
One LBCircuit
#3, 4 or 5:
3 sets of 10 RM
Day 7
Sunday
CH 2011-01-31
REST
Guidelines
105
>>
106
bloc k c: s tren g th
bloc k b: aerobi c
B lock a
Set 4
Set 4
SPEED AND
POWER
STRENGTH
AEROBIC
Sprints
Set 3
Set 3
Sprints
Set 2
Set 1
Set 2
Set 1
Plyometrics
SPEED AND
POWER
STRENGTH
AEROBIC
Plyometrics
Set 2
Set 2
Set 1
Set 1
Set 3
Set 3
Set 4
Set 4
PROGRAMME
Name ______________
Unit ______________
A PROGRAMME
PROGRAMME
SPEED AND
POWER
Set 2
Set 1
Set 2
Set 1
Set 3
Set 3
Set 4
Set 4
SPEED AND
POWER
STRENGTH
AEROBIC
Sprints
STRENGTH
AEROBIC
Sprints
Set 4
Sprints
Set 4
Plyometrics
Set 3
Set 3
PROGRAMME
Set 2
Set 1
Set 2
Set 1
Set 3
Set 3
Set 4
Set 4
Plyometrics
Set 2
Set 1
Set 2
Set 1
PROGRAMME
Plyometrics
SPEED AND
POWER
STRENGTH
AEROBIC