This 16-week fitness programme has been developed by the Army Physical Training Corps, and is based on the one that it issues to potential recruits to enable them to pass basic training. Make it to the end of level 4 (see below) and you'll have achieved the basic level of fitness required of a trained soldier ...
Before you start
To assess your current level of fitness, perform the tests and take the body measurements outlined here, and make a note of the results. These test results will also tell you how many repetitions of press-ups and sit-ups to do during the 16-week programme, by giving you your "max scores" for both. Then, at the end of each four-week level of the programme, record your new test results to monitor your fitness development.
Warming up
You should start every exercise session (including these tests) with a thorough warm-up, and always finish it with a cool-down and stretch. You can read in detail how to follow the army's recommended warm-up routines in the accompanying fitness booklet (pdf) - the first of our exclusive six-part series.
Now perform the following tests with a two-minute break between each:
Press-up max test
Do as many press-ups as you can manage in exactly two minutes - and don't worry if you need to pause for a few seconds before doing more. This figure is your "press-up max score" (see fitness Booklet 3: Upper Body, for an explanation of how to do an official British Army press-up in the army fitness app.
Sit-up max test
After resting for a couple of minutes, now do as many sit-ups as you can in exactly two minutes. Again, don't worry if you need to take a break. This figure is your "sit-up max score". (A detailed explanation of how to do an army sit-up, plus variations, is given in Booklet 5: The Core - Abs and Back, available to download here from January 9).
1.5-mile run test
Next, time yourself running 1.5miles (2.4km). If you can't run the whole way, walk where necessary. You can use an athletics track (1.5 miles is six laps) or the milometer in your car to measure the route. Don't worry if it's not exact - just so long as you use the same route next time, so you can make comparisons (see Booklet 2: Running (pdf), for detailed tips on the correct technique).
Sit-and-reach test
Sit on the floor with your legs outstretched, bare feet flexed and against a wall, 8-12 inches apart. Reach forward, fingertips sliding along the floor, and mark the furthest point that you can maintain for three seconds. (if you haven't got someone who can mark the spot for you, roll a pencil along the floor with your fingertips.) Ensure that your legs remain straight and flat on the floor - and don't bounce or jerk to get a better reading. Measure the distance from the wall to your marker to give you this test result.
Waist-to-hip ratio
Your waist to hip ratio is a strong indicator of whether your body weight is healthy. You can work this out by dividing the measurement of your waist in cm by that of your hips in cm. Measure your waist at its narrowest point - usually around your navel. Next, measure your hips at their widest point - usually around the buttocks. Don't pull the tape too tight when doing either of these measurements!
Men A ratio of 0.90 or under is desirable
Women 0.85 or under is desirable
Body mass index (BMI)
This is another tool for assessing body weight, using your weight and height. To work out your BMI, divide your weight in kilograms by your height in metres, then divide this answer by your height again.
· A BMI less than 18.5 indicates you are underweight
· Between 18.5 and 25 indicates a healthy weight
· Between 25 and 30 suggests you are over your ideal weight
· Between 30 and 35 is an indicator of being significantly overweight
Cooling down
Finally, follow the army's recommended cool-down exercises
Warning: Please check with your doctor before beginning this or any other strenuous exercise regime
Week 1
Day 1
Walk-jog for 20 minutes (jog for 2min, walk for 2min, etc)
1 x press-up max score
2 x 5 dorsal raises
2 x 5 tricep dips
1 x sit-up max score
Rest 30-90sec between sets
Day 2
Rest day
Day 3
10-minute warm-up
Run fast for 30sec, rest for 2 minutes, repeat 5 times
10-minute cool-down
Day 4
Rest day
Day 5
Walk-jog for 20 minutes (walk for 1min, jog for 3min, repeat 5 times)
1 x press-up max
1 x 5 dorsal raises
1 x 5 tricep dips
1 x sit-up max
Day 6
Rest day
Day 7
Brisk walk for 20-30 minutes or go swimming, cycling or rowing for 15-20min
Week 2
Day 1
Walk-jog for 20 minutes (walk for 1min, jog for 3min, etc)
2 x press-up max
2 x 6 dorsal raises
2 x 6 tricep dips
2 x sit-up max
Rest 30-90sec between sets
Day 2
Rest day
Day 3
10-minute warm-up
Run fast for 40 sec, rest for 2 minutes, repeat 5 times
10-minute cool-down
Day 4
Rest day
Day 5
Walk-jog for 20 minutes (jog for 4min, walk for 1min, repeat 4 times)
2 x press-up max
2 x 6 dorsal raises
2 x 6 tricep dips
2 x sit-up max
Day 6
Rest day
Day 7
Brisk walk for 20-30 minutes or go swimming, cycling or rowing for 15-20min
Week 3
Day 1
Jog for 20 minutes (jog for 5min, rest for 1min, etc)
3 x 1/4 press-up max
2 x 7 dorsal raises
2 x 7 tricep dips
3 x 1/2 sit-up max
Rest 30-90sec between sets
Day 2
Rest day
Day 3
10-minute warm-up
Run fast for 1 minute, run slowly for 2min, repeat 5 times
10-minute cool-down
Day 4
Rest day
Day 5
Walk-jog for 15 minutes
3 x press-up max
2 x 7 dorsal raises
2 x 7 tricep dips
3 x sit-up max
Day 6
Rest day
Day 7
Brisk walk for 25-35 minutes or go swimming, cycling or rowing for 15-25min
Week 4
Day 1
Jog for 15 minutes
3 x 1/3 press-up max
2 x 8 dorsal raises
2 x 8 tricep dips
3 x 1/3 sit-up max
Rest 30-90sec between sets
Day 2
Rest day
Day 3
10-minute warm-up
Run fast for 1 minutes, run slowly for 1min, repeat 5 times
10-minute cool-down
Day 4
Rest day
Day 5
Brisk walk for 25-35 minutes or go swimming, cycling or rowing for 15-25min
Day 6
Rest day
Day 7: fitness assessment
Press-ups for 2 minutes to establish new max score
Sit-ups for 2min to establish new max score
1.5-mile timed run
Level 2
Week 5
Day 1
Steady run for 18 minutes
3 x press-up max
3 x 8 squats
3 x sit-up max
3 x 8 dorsal raises
Rest 30-90sec between sets
Day 2
Rest day
Day 3
10-15 minute warm-up
Run hard for 1 minute, recover for 1 min, repeat for 10min
10-minute cool-down
Day 4
Rest day
Day 5
10-minute warm-up
Circuit training: 2 x 12 of each exercise (see below for list)
10-minute cool-down
Day 6
Rest day
Day 7
Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 15-20min
Week 6
Day 1
Steady run for 20 minutes
3 x press-up max
3 x 10 lunges
3 x sit-up max
3 x 8 dorsal raises
Rest 30-90sec between sets
Day 2
Rest day
Day 3
10-15 minute warm-up
Run hard for 1 minute, recover for 1 min, continue for 10min
10-minute cool-down
Day 4
Rest day
Day 5
10-minute warm-up
Circuit training: 2 x 12 of each exercise (see below for list)
10-minute cool-down
Day 6
Rest day
Day 7
Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 20-25min
Week 7
Day 1
Steady run for 20 minutes
3 x press-up max
3 x 12 squats
3 x sit-up max
3 x 12 dorsal raises
Rest 30-90sec between sets
Day 2
Rest day
Day 3
10-15 minute warm-up
Run hard for 1 minute, recover for 1 min, continue for 12min
10-minute cool-down
Day 4
Rest day
Day 5
10-minute warm-up
Circuit training: 3 x 12 of each exercise (see below for list)
10-minute cool-down
Day 6
Rest day
Day 7
Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 20-25min
Week 8
Day 1
Steady run for 25-30 minutes
3 x press-up max
3 x14 lunges
3 x sit-up max
3 x 14 dorsal raises
Rest 30-90sec between sets
Day 2
Rest day
Day 3
10-15 minute warm-up
Run hard for 1 minute, recover for 1 min, continue for 12min
10-minute cool-down
Day 4
Rest day
Day 5
10-minute warm-up
Brisk walk-run for 30-40 minutes or go swimming, cycling or rowing for 30-40min
10-minute cool-down
Day 6
Rest day
Day 7: fitness assessment
Press-ups for 2 minutes to establish new max score
Sit-ups for 2min to establish new max score
1.5-mile timed run
Level 3
Week 9
Day 1
Steady run for 25-30 minutes
4 x press-up max
4 x 12 squats
4 x sit-up max
4 x 12 dorsal raises
Rest 30-90sec between sets
Day 2
Rest day
Day 3
10-15 minute warm-up
Run hard for 1 minute, recover for 1 min, continue for 14min
10-minute cool-down
Day 4
Rest day
Day 5
10-minute warm-up
Circuit training: 3 x 15 of each exercise (see below for list)
10-minute cool-down
Day 6
Rest day
Day 7
Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 20-25min
Week 10
Day 1
Steady run for 25-30 minutes
4 x press-up max
4 x 14 lunges
4 x sit-up max
4 x 14 dorsal raises
Rest 30-90sec between sets
Day 2
Rest day
Day 3
10-15 minute warm-up
Run hard for 1 minute, recover for 1 min, continue for 14min
10-minute cool-down
Day 4
Rest day
Day 5
10-minute warm-up
Circuit training: 3 x 15 of each exercise (see below for list)
10-minute cool-down
Day 6
Rest day
Day 7
Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 25-30min
Week 11
Day 1
Steady run for 25-30 minutes
4 x 20 chin-ups
4 x 16 squats
4 x sit-up max
4 x 16 dorsal raises
Rest 30-90sec between sets
Day 2
Rest day
Day 3
10-15 minute warm-up
Run hard for 1 minute, recover for 1 min, continue for 16min
10-minute cool-down
Day 4
Rest day
Day 5
10-minute warm-up
Circuit training: 3 x 20 of each exercise (see below for list)
10-minute cool-down
Day 6
Rest day
Day 7
Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 20-25min
Week 12
Day 1
Steady run for 25-30 minutes
4 x press-up max
4 x 18 lunges
4 x sit-up max
4 x 18 dorsal raises
4 x 12 triceps dips
Rest 30-90sec between sets
Day 2
Rest day
Day 3
10-15 minute warm-up
Run hard for 1 minute, recover for 1 min, continue for 16min
10-minute cool-down
Day 4
Rest day
Day 5
10-minute warm-up
Brisk walk/run for 30-40 minutes or go swimming, cycling or rowing for 30-40min
10-minute cool-down
Day 6
Rest day
Day 7: fitness assessment
Press-ups for 2 minutes to establish new max score
Sit-ups for 2 minutes to establish new max score
1.5-mile timed run
Level 4
Week 13
Day 1
Steady run for 30-40 minutes
2 x press-ups for 45sec
4 x 15 squats
2 x sit-ups for 45sec
4 x 15 dorsal raises
Rest 30-90sec between sets
Day 2
Rest day
Day 3
10-15 minute warm-up
Alternate runing hard, then recovering, for intervals of 1,2 and 3 minutes (12min in total)
10-minute cool-down
Day 4
Rest day
Day 5
10-minute warm-up
Circuit training: 4 x 15-20 of each exercise (see below for list)
10-minute cool-down
Day 6
Rest day
Day 7
Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 25-35min
Week 14
Day 1
Steady run for 30-40 minutes
2 x press-ups for 45sec
4 x 15 lunges
2 x sit-ups for 45sec
4 x 15 dorsal raises
Rest 30-90sec between sets
Day 2
Rest day
Day 3
10-15 minute warm-up
Alternate running hard, then recovering, for intervals of 1,2 and 3 minutes
10-minute cool-down
Day 4
Rest day
Day 5
10-minute warm-up
Circuit training: 4 x 15-20 of each exercise (see below for list)
10-minute cool-down
Day 6
Rest day
Day 7
Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 30-35min
Week 15
Day 1
Steady run for 30-40 minutes
2 x press-ups for 1min
4 x 20 squats
2 x sit-ups for 1min
4 x 20 dorsal raises
4 x 12 triceps dips
Rest 30-90sec between sets
Day 2
Rest day
Day 3
10-15 minute warm-up
Alternate running hard, then recovering, for intervals of 1,2,3,2 and 1 minute (18min in total)
10-minute cool-down
Day 4
Rest day
Day 5
10-minute warm-up
Circuit training: 4 x 15-20 of each exercise (see below for list)
10-minute cool-down
Day 6
Rest day
Day 7
Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 30-40min
Week 16
Day 1
Steady run for 30-40 minutes
2 x press-ups for 1min
4 x 20 squats
2 x sit-ups for 1min
4 x 20 dorsal raises
4 x 12 chin-ups
Rest 30-90sec between sets
Day 2
Rest day
Day 3
10-15 minute warm-up
Alternate running hard, then recovering, for intervals of 1,2,3,2 and 1 minute
10-minute cool-down
Day 4
Rest day
Day 5
10-minute warm-up
Brisk walk/run for 30-40 minutes or go swimming, cycling or rowing for 30-40min
10-minute cool-down
Day 6
Rest day
Day 7: fitness assessment
Press-ups for 2 minutes to establish new max score
Sit-ups for 2min to establish new max score
1.5-mile timed run
Circuit training exercises
Do the number of repetitions of each exercise advised by the 16-week planner, without a break and in order. Once you've completed one circuit, rest for 2-3 minutes before starting the next. Each exercise is explained in the relevant booklet (all booklets will be available to download here by the end of the week).
1 Press-up
2 Twist sit-up
3 Step-up with knee raise
4 Triceps dip
5 Walking lunge
6 Sit-up
7 One-legged squat
8 Dorsal raise
Note: If "level 1, week 1" of the programme seems too easy for you, feel free to skip a week or even a level. Equally, if a week ever feels too challenging, simply do what you can and repeat the week, rather than moving on to the next one.
Source The official British army fitness programme | Health & wellbeing | The Guardian
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