MH
28 November 2000, 08:05
Well i figured id start this cos evryones interested in it. This is a training guide i got of someone im not too sure but i know it was through this. Enjoy.
Military Fitness Program
1. Introduction
The attached training program is designed to generate a high level of fitness, it is specifically aimed at military style fitness, however the benefits can help anybody.
It is designed to provide a peak performance upon completion of the program, and assumes average fitness at the start. Obviously it is recommended that you seek medical advice prior to starting any exercise especially a demanding program such as this.
As mentioned previously this program is aimed at people either in or seeking military style employment, if you are just looking for a general improvement in fitness to help you with your own sport or activities try substituting some of the more specific exercises for skills training within your sport.
2. Goals
With all training programs it is advisable to set attainable goals to measure your progress, the goals I have chosen are based on fitness tests used in various armed forces around the world.
The first goals is aimed at speed and strength and is built around the standard ADF Basic Fitness Assessment, the second adds stamina to speed and strength and involves the addition of the 1 Commando fitness test to an improvement in the BFA score. The final goal adds endurance to the above and includes SAS style fitness tests.
The goals are listed below:
1. Pass the ADF standard BFA (table attached), to be completed after the first month of training.
2. Achieve at least an A pass on the standard BFA as well as passing the Commando Regiments basic fitness test, to be completed after three months of training.
3. Pass the Advanced Combat Fitness Tests in addition to all the above, to be completed after six months of training.
3. Health
The training program attached is only a guide, if after several weeks you are finding the exercises to easy, increase the workload by 10%. Likewise if you find the exercise too hard repeat the third and fourth weeks exercises, until you feel comfortable, then carry on.
Your body needs to be working at its optimum levels, be sure that any injuries or illnesses are given sufficient time to heal, it is pointless to put in all this effort only to fail because of a minor injury that grows worse.
Food and rest are very important, as the program becomes more intense, the demands on your body increase, and without sufficient reserves your body will break down. There is much literature regarding diet etcetera, and you know what you like to eat, so I won’t go into it too deeply. Try to reduce your intake of things like, red meat, dairy products and refined sugars (Soft drinks etc.), increase the amount of vegetables, fruits and carbohydrates (rice and pasta) in your diet, and of course NO alcohol.
Try to eat a small meal when your hungry, rather than a large meal 2-3 times a day. When on the long endurance marches toward the end of the program always carry food to munch on as you walk, you’ll need the energy!!!
Sufficient sleep is essential, try to get 6-8 hours each night. Go to bed when your tired and when you wake up get up straight away, don’t lie in bed if your not sleeping.
4. General Comments
The program starts with one training session in any day and plenty of rest days and builds to multiple sessions per day with less days of no activity. Try to use any rest days effectively, the brain is a muscle and requires exercise to stay healthy, so train it when your body is resting.
As with everything you do, you will perform better if you enjoy what your doing, try to vary the route during your runs or walks, if you find a particular exercise boring try to substitute a similar exercise that you enjoy.
If possible try train with other people, making things competitive can add to the enjoyment and sense of accomplishment, but beware of competing with people who are better than you as loosing can become demoralising.
Keep track of your progress, list the times you take for various exercises and watch for improvements, often it is hard to keep motivated when on a long program such as this, but if you can see an improvement you will keep going.
Upon completion of the program you will have a high level of fitness, you will still need to exercise but you can reduce the workload to maintain that fitness. Test yourself occasionally by redoing one or more of the tests, if you find your slipping up in any area work on it. But most of all enjoy the level of fitness you have achieved.
GOOD LUCK!!
Week / Day Activity Difficulty / Dress
1.1 3km run Easy - Flat. No.1
1.2 3 sets of 10 push-ups, 2 sets of 25 sit-ups 3min rest between sets
1.3 5km run Easy - Flat. No.1
1.4 3 sets of 10 push-ups, 2 sets of 25 sit-ups 3min rest between sets
1.5 3km run Fast - Flat. No.1
1.6 Rest
1.7 Rest
2.1 4km run Easy - Flat. No.1
2.2 3 sets of 10 push-ups, 3 sets of 25 sit-ups 3min rest between sets
2.3 6km run Easy - Flat. No.1
2.4 3 sets of 10 push-ups, 3 sets of 25 sit-ups 3min rest between sets
2.5 4km run Fast - Flat. No.1
2.6 Rest
2.7 Rest
3.1 5km run Easy - Hills. No.1
3.2 4 sets of 10 push-ups, 3 sets of 25 sit-ups 3min rest between sets
3.3 8km run Easy - Flat. No.1
3.4 4 sets of 10 push-ups, 3 sets of 25 sit-ups 3min rest between sets
3.5 6km run Fast - Flat. No.1
3.6 Rest
3.7 Rest
4.1 6km run Easy - Hills. No.1
4.2 5 sets of 10 push-ups, 4 sets of 25 sit-ups 3min rest between sets
4.3 10km run Easy - Flat. No.1
4.4 5 sets of 10 push-ups, 4 sets of 25 sit-ups 3min rest between sets
4.5 5km run Fast - Flat. No.1
4.6 Rest
4.7 BFA Test No.1
5.1 4km run Easy - Flat. No.1
5.2 Program one (see appendix 1) No.1
5.3 Rest
5.4 6km run Fast - Flat. No.1
5.5 Weights One (see appendix 1) No.1
5.6 Rest
5.7 6km run Easy - Hills. No.1
6.1 Program one No.1
6.2 Swim 300m Start easy, Finish hard
6.3 8km run Easy - Flat. No.1
6.4 Program One – Increase reps to 10 No.1
6.5 Rest
6.6 6km run Fast - Flat. No.1
6.7 Program One, Swim 300m As previous
Week / Day Activity Difficulty / Dress
7.1 Rest
7.2 8km run Easy - Hills, No.1
7.3 Program Two No.1
7.4 Weights One, Swim 500m (easy) No.1
7.5 6km run Easy - Flat, No.1
7.6 Rest
7.7 Program Two, 4km run (hard - hills) No.1
8.1 Swim 500m Start easy, Finish hard
8.2 Program One, Weights One No.1
8.3 10km run Easy - Flat, No.1
8.4 Rest
8.5 Program Two Increase reps to 10
8.6 6km run Easy - Hills, No.1
8.7 Swim 500m, Program One As previous
9.1 Rest
9.2 Rest
9.3 5km run, Weights One Easy - Flat, No.2
9.4 Program Two No.1
9.5 6km run Hard - Flat, No.1
9.6 Swim 500m, Program One As previous
9.7 10km walk (fast, 1 1/2hr or less) No.4. 20kg pack
10.1 Program Two, Weights One No.1
10.2 8km run Easy - Hills, No.1
10.3 Program One, Weights Two No.1
10.4 10km run Hard - Flat, No.1
10.5 Swim 500m (hard), Program Two As previous
10.6 20km walk (4hrs or less) No.4, 20kg pack
10.7 Rest
11.1 Program Two, Weights One No.1
11.2 8km run Easy - Hills, No.1
11.3 Program One, Weights Two No.1
11.4 10km run Hard - Flat, No.1
11.5 Swim 500m (hard), Program Two As previous
11.6 20km walk (fast, 4hrs or less) No.4, 25kg pack
11.7 Rest
12.1 Program One No.1
12.2 8km run Easy - Hills, No.1
12.3 Weights Two No.1
12.4 8km run Hard - Flat, No.1
12.5 Rest
12.6 BFA Minimum A pass No.1
12.7 Commando Regiment Fitness Test No.1
Week / Day Activity Difficulty / Dress
13.1 Rest
13.2 Rest
13.3 6km run Easy - Flat, No.1
13.4 500m swim, Program One As previous
13.5 Rest
13.6 8km run, Program Two Easy - Flat, No.1
13.7 Rest
14.1 10km run Easy - Hills, No.1
14.2 Program One, Weights One No.1
14.3 8km run Hard - Flat, No.1
14.4 Program Two, Weights Two No.1
14.5 500m swim (hard)
14.6 Program One, Weights One No.1
14.7 10km run Easy - Hills, No.1
15.1 Program Two, Weights Two No.1
15.2 20km walk (fast, 4hrs or less) No.4, 25kg pack
15.3 500m swim (hard), Program One
15.4 8km run Easy - Flat, No.2
15.5 Program Two, Weights One No.1
15.6 15km run Easy - Flat, No.1
15.7 Rest
16.1 Program One, Weights Two No.1
16.2 8km run Easy - Flat, No.1
16.3 Program Two, Weights One No.1
16.4 20km walk (fast 4hrs or less) No.4, 25kg pack
16.5 500m swim (easy), Program One
16.6 Program Two, Weights One
16.7 8km run Easy - Hills, No.1
17.1 Program One, Weights Two
17.2 15km run Easy - Flat, No.1
17.3 500m swim (easy), Program Two
17.4 Weights One
17.5 40km walk (6-8 hours) No.4, 25kg pack
17.6 Program One
17.7 8km run Easy - Flat, No.2
18.1 Program Two, Weights Two
18.2 500m swim (hard), Program One
18.3 15km run Easy - Hills, No.1
18.4 Program Two, Weights One
18.5 40km walk (6-8 hours) No.4, 25kg pack
18.6 Program One, Weights Two
18.7 5km run Easy - Flat, No3.
Week / Day Activity Difficulty / Dress
19.1 Rest
19.2 40km walk (8hr max) No.4 30kg pack
19.3 Program Two, Weights One
19.4 500m swim, Program One
19.5 Rest
19.6 8km run, Program Two Easy - Flat, No.1
19.7 Rest
20.1 15km run Easy - Hills, No.2
20.2 Program One, Weights Two No.1
20.3 8km run Hard - Flat, No.1
20.4 Program Two, Weights One No.1
20.5 500m swim (hard)
20.6 Program One, Weights Two No.1
20.7 15km run Easy - Hills, No.2
21.1 Program Two, Weights One No.1
21.2 15km walk (fast, 2 1\2hr or less) No.4, 25kg pack
21.3 500m swim (hard), Program One
21.4 8km run Easy - Flat, No.3
21.5 Program Two, Weights Two No.1
21.6 15km run Easy - Flat, No.2
21.7 Rest
22.1 Program One, Weights One No.1
22.2 8km run Easy - Flat, No.1
22.3 Program Two, Weights Two No.1
22.4 50km walk (12hrs) No.4, 30kg pack
22.5 500m swim (easy), Program One
22.6 Program Two, Weights One
22.7 8km run Hard - Hills, No.3
23.1 Program One, Weights Two
23.2 15km run Easy - Flat, No.3
23.3 500m swim (easy), Program Two
23.4 Weights One
23.5 50km walk (12hrs) No.4, 30kg pack
23.6 Program One
23.7 8km run Hard - Flat, No.2
24.1 Rest
24.2 BFA Minimum A pass
24.3 Commando Fitness Test
24.4 400m swim (in clothes with one full water bottle)
24.5 15km run (completed in under 90mins) No.3
24.6 500m swim (easy), stretch
24.7 60km walk (completed in under 20hrs) No.4 25kg pack
Legend:
No.1 PT gear, running shoes, shorts etc.
No.2 DPCU trousers, T-shirt, Running shoes.
No.3 DPCU trousers, DPCU shirt, Boots, Basic webbing (6kg min)
No.4 Add field pack to No.3
Appendix One
Program One
Warm Up 6 minutes
Stretch 2 minutes
Exercise Repetitions Sets
Press-ups 5 3
Crunches 5 3
Lunges 5 3
Leg Raises 5 3
Dips 5 3
Bent Knee Sit-ups 5 3
Calf Raises 5 3
Thigh Hand Slides 5 3
Chins 5 3
Leg Raises 5 3
Rear Scissors 5 3
Sit-ups 5 3
Program Two
Warm Up 6 minutes
Stretch 2 minutes
Exercise Repetitions Sets
Squat Thrusts 5 3
Crunches 5 3
Burpees 5 3
Stride Jumps 5 3
Bent Knee Sit-ups 5 3
Alternate Strides 5 3
Thigh Hand Slides 5 3
Step-ups 5 3
Leg Raises 5 3
Jump-ups 5 3
Sit-ups 5 3
Weights One
Warm Up 6 minutes
Stretch 2 minutes
Exercise Repetitions Sets
Dumb-bell Laterals 10 3
Fly’s 10 3
Bent-over Rows 10 3
Straight Calf Raises 10 3
Barbell Curls 10 3
Squats 10 3
Upright Rows 5 3
Bench Presses 5 3
One Arm Rows 5 3
Straight Calf Raises 5 3
Lying Triceps Press 5 3
Squats 5 3
Warm Down
Weights Two
Warm Up 6 minutes
Stretch 2 minutes
Exercise Repetitions Sets
Dumb-bell Laterals 10 3
Upright Rows 10 3
Bent-over Laterals 10 3
Dumb-bell Presses 10 3
Bench Presses 10 3
Fly’s 10 3
Pullover’s 10 3
Squats 10 3
Straight Calf Raises 10 3
Leg Extensions 10 3
Leg Curls 10 3
Barbell Curls 10 3
Lying Triceps Presses 10 3
Wrist Curls 10 3
Bent-over Rows 10 3
One Arm Rows 10 3
Deadlifts 10 3
Squats 10 3
Straight Leg Raises 10 3
Leg Extensions 10 3
Leg Curls 10 3
Warm Down
Appendix Two
BFA Tables
Points Push-ups Sit-ups 5km Run time Points Push-up Sit-up 5km Run time
100 60 100 18.00 75 45 75 22.10
99 99 18.1. 74 74 22.20
98 59 98 18.20 73 44 73 22.30
97 58 97 18.30 72 43 72 22.40
96 96 18.40 71 71 22.50
95 57 95 18.50 70 42 70 23.00
94 94 19.00 69 41 69 23.10
93 56 93 19.10 68 68 23.20
92 92 19.20 67 40 67 23.30
91 55 91 19.30 66 66 23.40
90 54 90 19.40 65 39 65 23.50
89 89 19.50 64 64 24.00
88 53 88 20.00 63 38 63 24.10
87 87 20.10 62 62 24.20
86 52 86 20.20 61 37 61 24.30
85 85 20.30 60 36 60 24.40
84 51 84 20.40 59 59 24.50
83 50 83 20.50 58 35 58 25.00
82 82 21.00 57 57 25.10
81 49 81 21.10 56 34 56 25.20
80 48 80 21.20 55 33 55 25.30
79 79 21.30 54 54 25.40
78 47 78 21.40 53 32 53 25.50
77 77 21.50 52 52 26.00
76 46 76 22.00 51 31 51 26.10
Minimum Performance Standards:
Males under 30yrs old must complete 27 push-ups, 65 sit-ups and a 5km run in 23 mins.
Graded standards are:
A pass - 240 points, B pass - 200 points, C pass - 175 points
Note: All exercises are to be separated by a break of no more than 5 minutes.
Appendix Three
Commando Regiment Fitness Test
The following is to be completed within 25 minutes:
1. Run 3.2km in 14mins;
2. 6 chin-ups;
3. 36 sit-ups;
4. 25 push-ups;
5. swim 100m in clothes;
6. tread water for 2mins; and
7. carry a man of equal size 200m.
Military Fitness Program
1. Introduction
The attached training program is designed to generate a high level of fitness, it is specifically aimed at military style fitness, however the benefits can help anybody.
It is designed to provide a peak performance upon completion of the program, and assumes average fitness at the start. Obviously it is recommended that you seek medical advice prior to starting any exercise especially a demanding program such as this.
As mentioned previously this program is aimed at people either in or seeking military style employment, if you are just looking for a general improvement in fitness to help you with your own sport or activities try substituting some of the more specific exercises for skills training within your sport.
2. Goals
With all training programs it is advisable to set attainable goals to measure your progress, the goals I have chosen are based on fitness tests used in various armed forces around the world.
The first goals is aimed at speed and strength and is built around the standard ADF Basic Fitness Assessment, the second adds stamina to speed and strength and involves the addition of the 1 Commando fitness test to an improvement in the BFA score. The final goal adds endurance to the above and includes SAS style fitness tests.
The goals are listed below:
1. Pass the ADF standard BFA (table attached), to be completed after the first month of training.
2. Achieve at least an A pass on the standard BFA as well as passing the Commando Regiments basic fitness test, to be completed after three months of training.
3. Pass the Advanced Combat Fitness Tests in addition to all the above, to be completed after six months of training.
3. Health
The training program attached is only a guide, if after several weeks you are finding the exercises to easy, increase the workload by 10%. Likewise if you find the exercise too hard repeat the third and fourth weeks exercises, until you feel comfortable, then carry on.
Your body needs to be working at its optimum levels, be sure that any injuries or illnesses are given sufficient time to heal, it is pointless to put in all this effort only to fail because of a minor injury that grows worse.
Food and rest are very important, as the program becomes more intense, the demands on your body increase, and without sufficient reserves your body will break down. There is much literature regarding diet etcetera, and you know what you like to eat, so I won’t go into it too deeply. Try to reduce your intake of things like, red meat, dairy products and refined sugars (Soft drinks etc.), increase the amount of vegetables, fruits and carbohydrates (rice and pasta) in your diet, and of course NO alcohol.
Try to eat a small meal when your hungry, rather than a large meal 2-3 times a day. When on the long endurance marches toward the end of the program always carry food to munch on as you walk, you’ll need the energy!!!
Sufficient sleep is essential, try to get 6-8 hours each night. Go to bed when your tired and when you wake up get up straight away, don’t lie in bed if your not sleeping.
4. General Comments
The program starts with one training session in any day and plenty of rest days and builds to multiple sessions per day with less days of no activity. Try to use any rest days effectively, the brain is a muscle and requires exercise to stay healthy, so train it when your body is resting.
As with everything you do, you will perform better if you enjoy what your doing, try to vary the route during your runs or walks, if you find a particular exercise boring try to substitute a similar exercise that you enjoy.
If possible try train with other people, making things competitive can add to the enjoyment and sense of accomplishment, but beware of competing with people who are better than you as loosing can become demoralising.
Keep track of your progress, list the times you take for various exercises and watch for improvements, often it is hard to keep motivated when on a long program such as this, but if you can see an improvement you will keep going.
Upon completion of the program you will have a high level of fitness, you will still need to exercise but you can reduce the workload to maintain that fitness. Test yourself occasionally by redoing one or more of the tests, if you find your slipping up in any area work on it. But most of all enjoy the level of fitness you have achieved.
GOOD LUCK!!
Week / Day Activity Difficulty / Dress
1.1 3km run Easy - Flat. No.1
1.2 3 sets of 10 push-ups, 2 sets of 25 sit-ups 3min rest between sets
1.3 5km run Easy - Flat. No.1
1.4 3 sets of 10 push-ups, 2 sets of 25 sit-ups 3min rest between sets
1.5 3km run Fast - Flat. No.1
1.6 Rest
1.7 Rest
2.1 4km run Easy - Flat. No.1
2.2 3 sets of 10 push-ups, 3 sets of 25 sit-ups 3min rest between sets
2.3 6km run Easy - Flat. No.1
2.4 3 sets of 10 push-ups, 3 sets of 25 sit-ups 3min rest between sets
2.5 4km run Fast - Flat. No.1
2.6 Rest
2.7 Rest
3.1 5km run Easy - Hills. No.1
3.2 4 sets of 10 push-ups, 3 sets of 25 sit-ups 3min rest between sets
3.3 8km run Easy - Flat. No.1
3.4 4 sets of 10 push-ups, 3 sets of 25 sit-ups 3min rest between sets
3.5 6km run Fast - Flat. No.1
3.6 Rest
3.7 Rest
4.1 6km run Easy - Hills. No.1
4.2 5 sets of 10 push-ups, 4 sets of 25 sit-ups 3min rest between sets
4.3 10km run Easy - Flat. No.1
4.4 5 sets of 10 push-ups, 4 sets of 25 sit-ups 3min rest between sets
4.5 5km run Fast - Flat. No.1
4.6 Rest
4.7 BFA Test No.1
5.1 4km run Easy - Flat. No.1
5.2 Program one (see appendix 1) No.1
5.3 Rest
5.4 6km run Fast - Flat. No.1
5.5 Weights One (see appendix 1) No.1
5.6 Rest
5.7 6km run Easy - Hills. No.1
6.1 Program one No.1
6.2 Swim 300m Start easy, Finish hard
6.3 8km run Easy - Flat. No.1
6.4 Program One – Increase reps to 10 No.1
6.5 Rest
6.6 6km run Fast - Flat. No.1
6.7 Program One, Swim 300m As previous
Week / Day Activity Difficulty / Dress
7.1 Rest
7.2 8km run Easy - Hills, No.1
7.3 Program Two No.1
7.4 Weights One, Swim 500m (easy) No.1
7.5 6km run Easy - Flat, No.1
7.6 Rest
7.7 Program Two, 4km run (hard - hills) No.1
8.1 Swim 500m Start easy, Finish hard
8.2 Program One, Weights One No.1
8.3 10km run Easy - Flat, No.1
8.4 Rest
8.5 Program Two Increase reps to 10
8.6 6km run Easy - Hills, No.1
8.7 Swim 500m, Program One As previous
9.1 Rest
9.2 Rest
9.3 5km run, Weights One Easy - Flat, No.2
9.4 Program Two No.1
9.5 6km run Hard - Flat, No.1
9.6 Swim 500m, Program One As previous
9.7 10km walk (fast, 1 1/2hr or less) No.4. 20kg pack
10.1 Program Two, Weights One No.1
10.2 8km run Easy - Hills, No.1
10.3 Program One, Weights Two No.1
10.4 10km run Hard - Flat, No.1
10.5 Swim 500m (hard), Program Two As previous
10.6 20km walk (4hrs or less) No.4, 20kg pack
10.7 Rest
11.1 Program Two, Weights One No.1
11.2 8km run Easy - Hills, No.1
11.3 Program One, Weights Two No.1
11.4 10km run Hard - Flat, No.1
11.5 Swim 500m (hard), Program Two As previous
11.6 20km walk (fast, 4hrs or less) No.4, 25kg pack
11.7 Rest
12.1 Program One No.1
12.2 8km run Easy - Hills, No.1
12.3 Weights Two No.1
12.4 8km run Hard - Flat, No.1
12.5 Rest
12.6 BFA Minimum A pass No.1
12.7 Commando Regiment Fitness Test No.1
Week / Day Activity Difficulty / Dress
13.1 Rest
13.2 Rest
13.3 6km run Easy - Flat, No.1
13.4 500m swim, Program One As previous
13.5 Rest
13.6 8km run, Program Two Easy - Flat, No.1
13.7 Rest
14.1 10km run Easy - Hills, No.1
14.2 Program One, Weights One No.1
14.3 8km run Hard - Flat, No.1
14.4 Program Two, Weights Two No.1
14.5 500m swim (hard)
14.6 Program One, Weights One No.1
14.7 10km run Easy - Hills, No.1
15.1 Program Two, Weights Two No.1
15.2 20km walk (fast, 4hrs or less) No.4, 25kg pack
15.3 500m swim (hard), Program One
15.4 8km run Easy - Flat, No.2
15.5 Program Two, Weights One No.1
15.6 15km run Easy - Flat, No.1
15.7 Rest
16.1 Program One, Weights Two No.1
16.2 8km run Easy - Flat, No.1
16.3 Program Two, Weights One No.1
16.4 20km walk (fast 4hrs or less) No.4, 25kg pack
16.5 500m swim (easy), Program One
16.6 Program Two, Weights One
16.7 8km run Easy - Hills, No.1
17.1 Program One, Weights Two
17.2 15km run Easy - Flat, No.1
17.3 500m swim (easy), Program Two
17.4 Weights One
17.5 40km walk (6-8 hours) No.4, 25kg pack
17.6 Program One
17.7 8km run Easy - Flat, No.2
18.1 Program Two, Weights Two
18.2 500m swim (hard), Program One
18.3 15km run Easy - Hills, No.1
18.4 Program Two, Weights One
18.5 40km walk (6-8 hours) No.4, 25kg pack
18.6 Program One, Weights Two
18.7 5km run Easy - Flat, No3.
Week / Day Activity Difficulty / Dress
19.1 Rest
19.2 40km walk (8hr max) No.4 30kg pack
19.3 Program Two, Weights One
19.4 500m swim, Program One
19.5 Rest
19.6 8km run, Program Two Easy - Flat, No.1
19.7 Rest
20.1 15km run Easy - Hills, No.2
20.2 Program One, Weights Two No.1
20.3 8km run Hard - Flat, No.1
20.4 Program Two, Weights One No.1
20.5 500m swim (hard)
20.6 Program One, Weights Two No.1
20.7 15km run Easy - Hills, No.2
21.1 Program Two, Weights One No.1
21.2 15km walk (fast, 2 1\2hr or less) No.4, 25kg pack
21.3 500m swim (hard), Program One
21.4 8km run Easy - Flat, No.3
21.5 Program Two, Weights Two No.1
21.6 15km run Easy - Flat, No.2
21.7 Rest
22.1 Program One, Weights One No.1
22.2 8km run Easy - Flat, No.1
22.3 Program Two, Weights Two No.1
22.4 50km walk (12hrs) No.4, 30kg pack
22.5 500m swim (easy), Program One
22.6 Program Two, Weights One
22.7 8km run Hard - Hills, No.3
23.1 Program One, Weights Two
23.2 15km run Easy - Flat, No.3
23.3 500m swim (easy), Program Two
23.4 Weights One
23.5 50km walk (12hrs) No.4, 30kg pack
23.6 Program One
23.7 8km run Hard - Flat, No.2
24.1 Rest
24.2 BFA Minimum A pass
24.3 Commando Fitness Test
24.4 400m swim (in clothes with one full water bottle)
24.5 15km run (completed in under 90mins) No.3
24.6 500m swim (easy), stretch
24.7 60km walk (completed in under 20hrs) No.4 25kg pack
Legend:
No.1 PT gear, running shoes, shorts etc.
No.2 DPCU trousers, T-shirt, Running shoes.
No.3 DPCU trousers, DPCU shirt, Boots, Basic webbing (6kg min)
No.4 Add field pack to No.3
Appendix One
Program One
Warm Up 6 minutes
Stretch 2 minutes
Exercise Repetitions Sets
Press-ups 5 3
Crunches 5 3
Lunges 5 3
Leg Raises 5 3
Dips 5 3
Bent Knee Sit-ups 5 3
Calf Raises 5 3
Thigh Hand Slides 5 3
Chins 5 3
Leg Raises 5 3
Rear Scissors 5 3
Sit-ups 5 3
Program Two
Warm Up 6 minutes
Stretch 2 minutes
Exercise Repetitions Sets
Squat Thrusts 5 3
Crunches 5 3
Burpees 5 3
Stride Jumps 5 3
Bent Knee Sit-ups 5 3
Alternate Strides 5 3
Thigh Hand Slides 5 3
Step-ups 5 3
Leg Raises 5 3
Jump-ups 5 3
Sit-ups 5 3
Weights One
Warm Up 6 minutes
Stretch 2 minutes
Exercise Repetitions Sets
Dumb-bell Laterals 10 3
Fly’s 10 3
Bent-over Rows 10 3
Straight Calf Raises 10 3
Barbell Curls 10 3
Squats 10 3
Upright Rows 5 3
Bench Presses 5 3
One Arm Rows 5 3
Straight Calf Raises 5 3
Lying Triceps Press 5 3
Squats 5 3
Warm Down
Weights Two
Warm Up 6 minutes
Stretch 2 minutes
Exercise Repetitions Sets
Dumb-bell Laterals 10 3
Upright Rows 10 3
Bent-over Laterals 10 3
Dumb-bell Presses 10 3
Bench Presses 10 3
Fly’s 10 3
Pullover’s 10 3
Squats 10 3
Straight Calf Raises 10 3
Leg Extensions 10 3
Leg Curls 10 3
Barbell Curls 10 3
Lying Triceps Presses 10 3
Wrist Curls 10 3
Bent-over Rows 10 3
One Arm Rows 10 3
Deadlifts 10 3
Squats 10 3
Straight Leg Raises 10 3
Leg Extensions 10 3
Leg Curls 10 3
Warm Down
Appendix Two
BFA Tables
Points Push-ups Sit-ups 5km Run time Points Push-up Sit-up 5km Run time
100 60 100 18.00 75 45 75 22.10
99 99 18.1. 74 74 22.20
98 59 98 18.20 73 44 73 22.30
97 58 97 18.30 72 43 72 22.40
96 96 18.40 71 71 22.50
95 57 95 18.50 70 42 70 23.00
94 94 19.00 69 41 69 23.10
93 56 93 19.10 68 68 23.20
92 92 19.20 67 40 67 23.30
91 55 91 19.30 66 66 23.40
90 54 90 19.40 65 39 65 23.50
89 89 19.50 64 64 24.00
88 53 88 20.00 63 38 63 24.10
87 87 20.10 62 62 24.20
86 52 86 20.20 61 37 61 24.30
85 85 20.30 60 36 60 24.40
84 51 84 20.40 59 59 24.50
83 50 83 20.50 58 35 58 25.00
82 82 21.00 57 57 25.10
81 49 81 21.10 56 34 56 25.20
80 48 80 21.20 55 33 55 25.30
79 79 21.30 54 54 25.40
78 47 78 21.40 53 32 53 25.50
77 77 21.50 52 52 26.00
76 46 76 22.00 51 31 51 26.10
Minimum Performance Standards:
Males under 30yrs old must complete 27 push-ups, 65 sit-ups and a 5km run in 23 mins.
Graded standards are:
A pass - 240 points, B pass - 200 points, C pass - 175 points
Note: All exercises are to be separated by a break of no more than 5 minutes.
Appendix Three
Commando Regiment Fitness Test
The following is to be completed within 25 minutes:
1. Run 3.2km in 14mins;
2. 6 chin-ups;
3. 36 sit-ups;
4. 25 push-ups;
5. swim 100m in clothes;
6. tread water for 2mins; and
7. carry a man of equal size 200m.