Pt Booklet

7/30/2019 Pt Booklet

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A CAUTIONARY NOTE! If you fail your initial Personal Fitness Test on arrival, the consequenceswill be:

You will be put on the back foot from the outset of theCommissioning Course.

You will be immediately highlighted as weak by the Directing Staff. You will be required to take several re-tests. You will be required to attend remedial physical training instead

of participating in Academy sport. In extreme cases medical intervention may be required that could

result in discharge from the Army.

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CONTENTS

Page No

2 Foreword

3 Why the Emphasis on Fitness?

4 Who is Responsible for Fitness within the Military?

5 What are the Physical Standards Required at theRMAS?

6 How do I Prepare Physically for Military Training? 7 Warm Up/Cool Down

8 4 Week Training Programme

10 Interval Training Session

12 How Much Improvement Should I Aim For?

13 What Should I Do if I Become Injured?Footwear

14 What about Diet and Nutrition? 15 Recommended Static Stretches

16 A Cautionary Note!

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Foreword

What the Falklands campaign has so clearly and successfully highlighted is the value of very hard fitness training

Daily Telegraph, 22 June 1982.

The mission of the Royal Military Academy Sandhurst (RMAS) is,through military training and education, to develop leadership in cadetsby expanding their, character, intellect and professional competences toa level demanded of an Army Of cer on rst appointment.To facilitate this mission, it is essential that individuals attain a highlevel of personal tness and this booklet has been designed to providethe necessary guidance on how best to achieve this aim.

Fitness is a vital component of military training, allowing Of cers andSoldiers to meet the individual and unit requirements placed uponHer Majesty s Forces during peacetime and on operations. Not only doesa high level of tness increase an individuals ability to function in aphysically demanding environment, but it also greatly enhances onespsychological wellbeing. A fact supported by many studies that indicatea positive relationship between exercise and a participant s self-conceptand self-esteem; facets essential in a good Of cer. Physically tindividuals are more able to perform in psychologically stressful situations,which is especially pertinent given the diversity of the roles undertaken byArmy Of cers in today s increasingly demanding environment.

There is also a great deal of evidence that indicates physically tindividuals have a greatly reduced predisposition to injury, in comparisonwith their less t counterparts. A point that is extremely important giventodays streamlined military.

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RECOMMENDEDSTATIC STRETCHES

Deltoids Stretch

feet shoulder widthapart

ex knees back straight ensure you stretch on

the eshy part of thearm and not the joint

Triceps Stretch

feet shoulder width

apart ex knees back straight head up, chin off chest

Obliques

feet shoulder widthapartback straight, reach uptoward the sky

Hamstrings

both feet on the oor head up back straight sit back

into the stretch

Calves

head up

back straightraise straight legs,toes pointed to the sky

Quadriceps

knees together hips forward maintain your balance

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WHY THE EMPHASIS ONFITNESS?

Physical tness and robustness have been key in British militarysuccess throughout modern history, a point illustrated by Field- Marshall The Viscount Montgomery of Alamein, who in referenceto training stated, the task is to make individuals physically t tostand up to the stresses and strains of modern war, and to developin them those powers of discipline and endurance which enable the

British Of cer and Soldier to ght on when conditions becomealmost unendurable and nally to conquer.

Fitness creates a standard of physical readiness. This means that,while you might never have to run for exactly 1.5 miles within 10minutes, doing so will mentally and physically prepare you for risingto similar, less predictable challenges in the eld when your life,and the lives of those under your command, might depend on it.

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WHAT ABOUTDIET AND NUTRITION? Diet and nutrition signi cantly affect the training process and shouldcomplement the training effects you are trying to achieve. A healthy

balanced diet should be consumed with approximately 70% of the totalcalories coming from carbohydrates, 15% protein and 15% fat.You should eat a wide variety of foods with plenty of starchy food(pasta/potatoes/rice) in most meals. You should incorporate 2 portionsof lean meat or sh and include 5 portions of fruit and vegetables daily,whilst reducing saturated fat, sweet and sugary foods.

Adequate uids are essential and thirst is a very poor indicator of yourlevel of hydration, as by the time you feel thirsty you are alreadysigni cantly dehydrated. You should aim to drink 500-600ml of wateror sports drink 2 hours prior to exercise and an additional 150-300ml10 minutes before the session commences. During training drink smalleramounts more frequently, ideally 150-200ml every 15-20 minutes.Within two hours post exercise you should drink to replace uid losses.

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WHO IS RESPONSIBLEFOR FITNESS WITHIN THEMILITARY?

The intensive training protocol employed at the Royal MilitaryAcademy Sandhurst (RMAS) to train Of cer Cadets (OCdts)incorporates a structured, progressive Physical Training (PT)programme. All PT sessions are delivered by Army Physical TrainingCorp (APTC) instructors who are all highly trained and motivated

Senior Non-Commissioned Of cers (SNCOs). However, it is essentialthat all individuals take ownership of their own tness, both beforeattending and during the Commissioning Course (CC), in a mannerbe tting all members of the British Army, but British Army Of cers inparticular. Once you fully engage in the process of improving yourpersonnel tness your intrinsic motivation to succeed will increase.This is essential as many studies demonstrate that intrinsicmotivation is the key to achieving a successful outcome, far moreso than any external rewards.

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WHAT SHOULD I DO IF IBECOME INJURED? If at any time during your preparation you become injured or feelthe onset of a potential injury, it is essential you seek medicaladvice immediately to avoid exacerbating what could be a relativelyminor problem.

You should also be aware that if you feel excessivelyfatigued during the training programme, it may be prudentto incorporate another rest day as required, thusallowing the physiological recovery process tooccur. You should not train if you still feel the effectsof alcohol as this will reduce the effectiveness of thesession and may be potentially harmful.

FOOTWEAR

Prior to commencing the CC you will be issued withtwo pairs of boots. It is important that you breakthese boots in by wearing them over gradually increasingdistances and periods of time a process that will alsoallow your feet to become accustomed to this new typeof footwear. During this period the boots do not require

soaking in water or any other type of uid, but shouldbe maintained by simply being cleaned with anappropriate polish.

You should ensure that the training shoes you run inare suitable and in good condition. If you need furtherguidance it is strongly recommended that youvisit a specialist running shop for correct advice.Details regarding these types of shop are readilyavailable online.

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HOW MUCH IMPROVEMENTSHOULD I AIM FOR? The process of achieving a certain level of tness within a speci c timeframe is facilitated by the use of goal setting. The acronym SMART is commonly used by sport psychologists to assist with the goal settingprocess. Goals should be:

Speci c A speci c goal is one that focuses exactly on what is

to be achieved. For example, to run a mile and half in 11.30 isspeci c, whereas to be a better runner is not.

Measurable A measurable goal is one you can quantify, inthe sense that you know exactly how close you are to achievingthe goal.

Action-oriented Also known as an observable performancegoal, because the outcome can be observed objectively, thencompared with a relevant standard.

Realistic A goal must be realistic and you must believe that youcan achieve it. If you are currently performing 35 press-ups in 2minutes, it is unrealistic to expect this to increase to 72 with aweek of training.

Timely Your goals should be timely in the sense that theyspecify the time constraints associated with the goal, but alsotimely in the sense that they re ect an appropriate amountof time to achieve your goal.

This incorporates setting short and longterm goals. A short term goal maybe to increase sit-ups in 2 minutesby 5 per week and the long term,or outcome goal, being what youare ultimately trying to achieve.

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WHAT ARE THE PHYSICALSTANDARDS REQUIREDAT RMAS?

The physical tests conducted at RMAS mirror those that are delivered tothe wider eld Army. The minimum standards are indicated in the tablebelow. It should be noted that all OCdts receive progressive preparatorytraining prior to attempting any critical physical output test.

In addition to the PT lessons and testing, there are also severalphysically demanding events within the Inter Platoon Sovereign s BannerCompetition, such as the Endurance Race and the Log Race. This isalongside many other physically demanding military activities such asExercise LONG REACH.

Test Week ofTraining

Outline Standards - Female(minimum)

Standards - Male(minimum)

Personal FitnessTest (PFT)

1 & 14

15 & 28

29 & 41

Max Press-ups - 2min

Max Sit-ups - 2 min 1.5m (2.4km) Best

Effort Run

Press-ups - 21 Sit-ups - 50 1.5 mile run - 13 min

Press-ups - 44 Sit-ups - 50 1.5m Run - 10 min

30 secs

Combat FitnessTest (CFT) 11 8 Mile SquadedMarch 2 hrs Carrying 20kg 3x RepresentativeMilitary Tasks(RMTs)

2 hrs Carrying25 kg 3 x Representative

Military Tasks(RMTs)

AdvancedCombat FitnessTest (1)(ACFT (1))

21 Individual BestEffort 1.5m run/walk

15 min carrying15 kg

15 min Carrying20 kg

Military SwimmingTest (MST)

1 Jump into water2.5m deep

Tread water uprightfor 2 mins

Swim 50m Dress Coveralls

Swim - 4 mins Swim - 4 mins

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HOW DO I PREPAREPHYSICALLY FORMILITARY TRAINING?

Following the PFT you undertake during the Pre-CommissioningCourse Brie ng Course (PCCBC) you will have a good idea of yourcurrent tness levels and be aware of your individual strengthsand weaknesses. Your focus should now be on improving yourpersonal tness. On pages 8 and 9 of this booklet is a 4 weektraining programme that, if performed, will improve your level oftness and better prepare you physically for the CC.

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Mens sana in Corpore sano

A healthy mind in a healthy body

INTERVAL TRAINING

Improve from 8 min 30sec to 8 min

Set 1 1 x 800 metresin 2:40

800 metre jogrecovery in 5:20



Set 3 4 x 200 metresin 40


Improve from 9 min to 8 min 30 sec

Set 1 2 x 600 metres in2:08






Improve from 9 min 30 sec to 9 min

Set 1 3 x 400 metres

in 1:30

400 metre jog

recovery in 3:00Set 2 4 x 200 metres

in 45200 metre jogrecovery in 1:30

Set 3 4 x 100 metersin 23

100 metre jogrecovery in 45










Improve from 10 min 30 sec to 10 min


















Improve from 12 min to 11 min

Set 1 1x 600 metresin 2:50


Set 2 3 x 400metres in 1:53


Set 3 2 x 200 metresin 1 min

200 metre jogrecovery in 2 min


200 metre jogrecovery in 1 min











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INTERVAL TRAININGSESSION Speci c interval training sessions are on page 11 of this booklet. Intervaltraining involves running set distances in speci c times, with the runningpace dictated by your 1.5 mile run time. It is important that during thesesessions you adhere to the time and distance stated during the recoveryperiod do not be tempted to shorten these periods. To decide whichinterval session is appropriate for you, use your last 1.5 mile run time. Forexample, if your last run time was 9:50 then the session to improve from10 min to 9 min 30 sec is appropriate.

HOW DO I PERFORM THE

SESSION? Using the 10 min to 9 min 30secsession as an example, you startall the sessions with a gentle warmup as per all training. Set oneinvolves a run of 600m in 2:23 atan even pace, followed immediatelyby a 600m jog recovery at an evenpace in 4:45. Set two follows ondirectly and consists of running

400m in 1:35 400m jog recoveryin 3:10 400m in 1:35 400m jogrecovery before moving straightinto set three. Again 3 x 200m areperformed in 48 seconds, with theseefforts being interspersed with 1:35

jog recoveries, before completingset 4 in a similar fashion.

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WARM UP/COOL DOWN Prior to any form of exercise it is essential that you warm up adequatelyto reduce the risk of injury by preparing the body and mind for theexercise to come. Start each exercise session with 5 10 minutes ofgradual, progressive joint mobility exercises and increasingly intensecardio-vascular work. Toward the end of the warm up you shouldincorporate some light stretching that is speci c to the muscle groupswhich are to be used during that particular session. An exampleof these stretches can be found on page 15. Stretches should be heldfor 4-5 seconds.

At the end of the training session it is important that you cool downcorrectly. This can be achieved by performing similar stretches to thoseused during the warm up, targeting the muscles groups that have beenworked during the training session. These stretches should be held for10-20 seconds.

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All Saturdays and Sundays are Rest Days

All press-ups and sit-ups should be conducted with the focus on quality of exercise. Press-ups should be done in the normal position initially, moving to the kneeling position when you start to lose form.

4 WEEK TRAINING PROGRAMMEDAY RUNNING PRESS UPS SIT UPS

MON 30 min run @ 60% effort 5 sets of full press-ups to failure, moving immediately to kneeling press-ups tofailure at the end of each set (minimum of 90 secs rest in between each set).

10 x normal sit-ups, 10 x lower back extensions,10 x twist sit-ups 10 x _ sit ups. Repeat 4 times with 90secs rest in between.

TUE Interval Training REST 20 x crunchies, 20 x side sits, 20 x supermen, 10 x _ sits Repeat 4 times with 90 secs rest in between.

WED REST 6 sets of rev dips to failure with 90 secs rest in between each set REST

THU 40 min run @ 60-70% effort REST 15 x normal sit-ups, 15 x lower back extensions, 15 x twist sit-ups 15 x _ sit ups. Repeat 4 times with 90secs rest in between.

FRI Interval Training 5 sets o f fu ll p ress-ups to fai lu re, moving immed iately to kneel ing press-ups tofailure at the end of each set (minimum of 90 secs rest in between each set).

20 x crunchies. 20 x side sits, 20 x supermen, 20 x _ sits. Repeat 4 times with 90 secs rest in between.

MON Interval Training a. 10 press-ups followed by 10 sit-ups b.8 press-ups followed by 8 sit-ups c. 6 press-ups followed by 6 sit-ups d.5 press-ups followed by 5 sit-upse. 4 press-ups followed by 4 sit-ups. Rest/stretch for 2 mins then repeat the process in reverse (e-a). Repeat the whole session 3 times.

TUE 25 min run @ 70% effort REST 1 minute best effort PFT sit-ups, 1minute rest. Repeat 3 times.

WED REST

THU 50 min run @ 50% effort 6 sets of rev dips to failure (minimum of 90 secs rest in between each set) 17 x normal sit-ups, 17 x lower back extensions, 17 x twist sit-ups, 17 x _ sit ups Repeat 4 times with 90secs rest in between.

FRI Interval Training 5 sets o f fu ll p ress-ups to fai lu re, moving immed iately to kneel ing press-ups atthe end of each set (90 secs rest in between each set).

25 x crunchies, 25 x side sits, 25 x supermen, 25 x _ sits Repeat 4 times. 90 secs rest in between.

MON 50 min run @ 50% effort a. 12 press-ups followed by 12 sit-ups b. 10 press-ups followed by 10 sit-ups c. 8 press-ups followed by 8 sit-ups d. 6 press-ups followed by 6 sit-upse. 5 press-ups followed immediately by 5 sit-ups. Rest/stretch for 2 mins then repeat the exercises in reverse (e-a) Repeat the session 3 times.

TUE Interval T raining 2 mins best effort press-ups, 2 mins rest. R epeat once. 1 minute best effort PFT sit-ups, 1minute rest R epeat the above 3 times.

WED REST

THU Interval Training 5 sets o f fu ll p ress-ups to fai lu re, moving immed iately to kneel ing press-ups atthe end of each set (90 secs rest in between each set).

19 x normal sit-ups, 19 x lower back extensions, 19 x twist sit-ups, 19 x _ sit upsRepeat 4 times with 90 secs rest in between.

FRI 45- 60 min run @ 60-70% effort 6 sets of rev dips to failure (minimum of 90 secs rest in between each set) 25 x crunchies, 25 x side sits, 25 x supermen, 25 x _ sits. Repeat 4 times with 90 secs rest in between.

MON 45- 60 min run @ 70% effort a. 14 press-ups followed by 12 sit-ups, b. 12 press-ups followed by 10 sit-ups, c. 10 press-ups followed by 8 sit-ups, d. 8 press-ups followed by 6 sit-upse. 6 press-ups followed by 5 sit-ups. Rest/stretch for 2 mins then repeat the exercises in reverse (e-a). Repeat all of the session 3 times.

TUE Interval Training 2 mins best effort press-ups, 2 mins rest. R epeat once. 1 minute best effort PFT sit-ups, 1minute rest. R epeat 3 times.

WED 40 min run @ 60-70% REST

THU PERFORM PFT

FRI 30- 40 min easy run 60% effort 5 sets of full press-ups to failure, moving immediately to kneeling press-ups atthe end of each set (90 secs rest in between each set).

22 x normal sit-ups, 22 x lower back extensions, 22 x twist sit-ups, 22 x _ sit upsRepeat 4 times with 90 secs rest in between.

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