Warming up
Warming up is a vital part of your
training regime. Designed to prepare
your joints and raise your heart and
breathing rates, it primes your body
for a workout. Skip it and you risk
injury. A good warm-up should take
about 10 minutes and include both
aerobic and stretching exercises.
Start off with some light exercise,
such as jogging.
GET
READY
Cooling down
Cooling down helps your body return
to normal after intense exercise. By
reducing the pace gradually, your
heart rate slows down and your
breathing returns to normal.
If you’re going to pass
PGSC, then you’re going
to have to get in shape.
Our four-week training
programme will enable
you to achieve a good
basic level of fitness. The
rest is up to you.
©ARMADA Photography
End an exercise session suddenly and
your heart continues to pump blood
at an increased rate. Without the
activity to keep it moving, this blood
can pool in your limbs, making you
feel dizzy.
THE FIVE RULES
OF STRETCHING
1.Only stretch once you’ve done
some light aerobic activity to
warm your muscles up.
2.Each stretch should be slow
and controlled.
3.Concentrate on keeping the correct
posture and body alignment.
4.Never bounce the stretch
– it could damage the muscles.
5.Hold each stretch for about
10–15 seconds.
FOUR-WEEK FITNESS PLAN
The fitter you are, the easier
training will be. Follow the fitness
plan at the back of this brochure
and it will help you prepare for the
biggest fitness challenge of your
life.
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Shoulder stretch
Side stretch
Calf stretch
Stand tall with your feet hipwidth apart and shoulders
back. Move your right arm
across the body, using the
crook of your left arm
to pull it into your chest.
Repeat on the left side.
Stand up straight with
your feet hip-width apart.
Raise your right arm and
move your torso to one
side, sliding the other hand
down the outside
of your leg. Return to
the middle and repeat
on the other side.
Step forward about 1 metre
with your left leg, keeping
your right leg straight. Bend
your left knee and move
your hips forward, keeping
the right heel firmly on the
ground. Swap sides and
repeat. Remember to keep
your toes pointing forwards.
GET TO THE CORE
Muscular endurance exercises are a vital part of our training programme.
During PGSC, you’ll be tested on how many sit-ups and then how many
press-ups you can perform in a minute. Here’s how to crunch out the
numbers.
The perfect press-up
Super sit-ups
Begin on the floor with your arms straight (supporting
your body) and shoulder-width apart. Your back should be
straight and your abdominal muscles engaged – helping
to keep your torso straight. Remember to look ahead, not
down.
Start by lying on the floor with your knees bent at about 90
degrees. Your feet should be firmly on the floor and about
shoulder-width apart. Place your hands across your chest or
lightly at the side of your head.
Lower your body in one controlled movement until
your chest is a few inches off the floor. Then straighten
your arms again, raising your body to the start position.
Remember to keep your elbows pointing back, not out to
the side.
Next, curl your head, shoulders and torso off the floor and
raise your body until you are in an upright position and
your elbows touch your knees. Roll back down through the
spine to the start position and repeat.
A fit male who is under 30 should be able to do at least 20
press-ups and 25 sit-ups in one minute.
Hamstring stretch
Quad stretch
Inner thigh stretch
Gluteal stretch
Extend one leg out in
front of you to stretch
the muscles, bending
your other knee to
compensate. Rest your
hands on the thigh of
your bent leg and keep
both feet firmly on the
ground. Repeat on the
other side.
Use your right hand to
grab your right foot and
bring it up behind you.
Stand up tall to increase
the stretch. Bring your
foot down slowly and
repeat on the other side.
Sit on the floor and bring
the soles of your feet
together. Gently press
down on the inner thighs
until you feel the stretch
take effect.
Sit on the floor with both legs
out straight in front of you.
Bring your right foot into the
body and place it over your
left thigh. Increase the stretch
by placing your left arm on
the outside of your right thigh.
Return to the start and repeat
with the opposite leg.
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RAF REGIMENT FOUR-WEEK PREPARATION TRAINING PROGRAMME
WEEK 1
MON
Cardiovascular
exercise
Running – long
slow distance
(LSD)
Duration of exercise
Conditioning exercise
Sets
Reps
Notes
20-minute run at 10-minute mile pace =
2 miles minimum
1. Press-ups
3
20
2. Sit-ups
3
25
1-minute rest between
each set.
3. Squats
3
40
4. Wide arm press-ups
3
15
TUE
Swimming
30 minutes – aim to swim a minimum of
500 metres = 10 lengths of a 50-metre pool
OR
20 lengths of a 25-metre pool
(distance can be completed in
widths if you’re a weak swimmer)
WED
Running
30 minutes of interval running –
a. 5
-minute jog at LSD pace to warm up
b. 1 minute at fast stride pace followed by 1 minute at
LSD recovery pace x 10 = 20 minutes
c. 5-minute jog to cool down
THU
Swimming
30 minutes – aim to swim a minimum of
500 metres = 10 lengths of a 50-metre pool
OR
20 lengths of a 25-metre pool
(distance can be completed in
widths if you’re a weak swimmer)
FRI
Running – long
slow distance
(LSD)
20-minute run at 10-minute mile pace =
2 miles minimum
Aim to achieve 1000
metres by increasing
the distance by
50 metres at each
swimming session.
1. Press-ups
3
20
2. Sit-ups
3
25
3. Squats
3
40
4. Wide arm press-ups
3
15
1-minute rest between
each set.
Aim to achieve 1000
metres by increasing
the distance by
50 metres at each
swimming session.
1. Press-ups
3
20
2. Sit-ups
3
25
3. Squats
3
40
4. Wide arm press-ups
3
15
1-minute rest between
each set.
SAT
REST DAY
REST DAY
REST DAY
SUN
Running
30 minutes of interval running –
a. 5
-minute jog at LSD pace to warm up
b. 1
minute at fast stride pace followed by 1 minute at
LSD recovery pace x 10 = 20 minutes
c. 5-minute jog to cool down
1. Press-ups
3
20
2. Sit-ups
3
25
3. Squats
3
50
4. Wide arm press-ups
3
15
Duration of exercise
Conditioning exercise
Sets
Reps
Notes
20-minute run = 2.5 miles minimum
1. Press-ups
3
25
2. Sit-ups
3
30
1-minute rest between
each set.
3. Squats
3
60
4. Wide arm press-ups
3
20
WEEK 2
MON
Cardiovascular
exercise
Running – long
slow distance
(LSD)
TUE
Swimming
30 minutes – aim to swim a minimum of
500 metres = 10 lengths of a 50-metre pool
OR
20 lengths of a 25-metre pool
(distance can be completed in
widths if you’re a weak swimmer)
WED
Running
30 minutes of interval running –
a. 5-minute jog at LSD pace to warm up
b. 1
minute at fast stride pace followed by 1 minute at
LSD recovery pace x 10 = 20 minutes
c. 5-minute jog to cool down
THU
Swimming
30 minutes – aim to swim a minimum of
500 metres = 10 lengths of a 50-metre pool
OR
20 lengths of a 25-metre pool
(distance can be completed in
widths if you’re a weak swimmer)
FRI
Running – long
slow distance
(LSD)
20-minute run at 10-minute mile pace =
2 miles minimum
Aim to achieve 1000
metres by increasing
the distance by
50 metres at each
swimming session.
1. Press-ups
3
25
2. Sit-ups
3
30
3. Squats
3
60
4. Wide arm press-ups
3
20
1-minute rest between
each set.
Aim to achieve 1000
metres by increasing
the distance by
50 metres at each
swimming session.
1. Press-ups
3
25
2. Sit-ups
3
30
3. Squats
3
60
4. Wide arm press-ups
3
20
SAT
REST DAY
REST DAY
REST DAY
SUN
Running
30 minutes of interval running –
a. 5-minute jog at LSD pace to warm up
b. 1 minute at fast stride pace followed by 1 minute at
LSD recovery pace x 10 = 20 minutes
c. 5-minute jog to cool down
1. Press-ups
3
25
2. Sit-ups
3
30
3. Squats
3
60
4. Wide arm press-ups
3
20
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1-minute rest between
each set.
1-minute rest between
each set.
1-minute rest between
each set.
RAF REGIMENT FOUR-WEEK PREPARATION TRAINING PROGRAMME
WEEK 3
MON
Cardiovascular
exercise
Running – long
slow distance
(LSD)
Duration of exercise
Conditioning exercise
Sets
Reps
Notes
25–27-minute run at 8.5-minute mile pace =
3 miles minimum
1. Press-ups
3
30
2. Sit-ups
3
35
1-minute rest between
each set.
3. Squats
3
65
4. Wide arm press-ups
3
25
TUE
Swimming
30 minutes – aim to swim a minimum of
500 metres = 10 lengths of a 50-metre pool
OR
20 lengths of a 25-metre pool
(distance can be completed in
widths if you’re a weak swimmer)
WED
Running
30 minutes of interval running –
a. 5-minute jog at LSD pace to warm up
b. 1 minute at fast stride pace followed by 1 minute at
LSD recovery pace x 10 = 20 minutes
c. 5-minute jog to cool down
THU
Cycling
30–40 minutes
FRI
Running – long
slow distance
(LSD)
20-minute run at 9-minute mile pace =
3 miles minimum
Aim to achieve 1000
metres by increasing
the distance by
50 metres at each
swimming session.
1. Press-ups
3
30
2. Sit-ups
3
35
3. Squats
3
65
4. Wide arm press-ups
3
25
1-minute rest between
each set.
Indoor or outdoor.
1. Press-ups
3
30
2. Sit-ups
3
35
3. Squats
3
65
4. Wide arm press-ups
3
25
1-minute rest between
each set.
SAT
REST DAY
REST DAY
REST DAY
SUN
Running
30 minutes of interval running –
a. 5-minute jog at LSD pace to warm up
b. 1 minute at fast stride pace followed by 1 minute at
LSD recovery pace x 10 = 20 minutes
c. 5-minute jog to cool down
1. Press-ups
3
30
2. Sit-ups
3
35
3. Squats
3
65
4. Wide arm press-ups
3
25
Duration of exercise
Conditioning exercise
Sets
Reps
Notes
20-minute run at 9-minute mile pace =
3 miles minimum
1. Press-ups
3
35
2. Sit-ups
3
40
1-minute rest between
each set.
3. Squats
3
65
4. Wide arm press-ups
3
25
WEEK 4
MON
Cardiovascular
exercise
Running – long
slow distance
(LSD)
TUE
Swimming
30 minutes – aim to swim a minimum of
500 metres = 10 lengths of a 50-metre pool
OR
20 lengths of a 25-metre pool
(distance can be completed in
widths if you’re a weak swimmer)
WED
Running
30 minutes of interval running –
a. 5-minute jog at LSD pace to warm up
b. 1 minute at fast stride pace followed by 1 minute at
LSD recovery pace x 10 = 20 minutes
c. 5-minute jog to cool down
THU
Cycling
30–40 minutes
FRI
Running – long
slow distance
(LSD)
20-minute run at 9-minute mile pace =
3 miles minimum
1-minute rest between
each set.
Aim to achieve 1000
metres by increasing
the distance by
50 metres at each
swimming session.
1. Press-ups
3
35
2. Sit-ups
3
40
3. Squats
3
65
4. Wide arm press-ups
3
25
1-minute rest between
each set.
Indoor or outdoor.
1. Press-ups
3
35
2. Sit-ups
3
40
3. Squats
3
65
4. Wide arm press-ups
3
25
SAT
REST DAY
REST DAY
REST DAY
SUN
Running
30 minutes of interval running –
a. 5-minute jog at LSD pace to warm up
b. 1 minute at fast stride pace followed by 1 minute at
LSD recovery pace x 10 = 20 minutes
c. 5-minute jog to cool down
1. Press-ups
3
35
2. Sit-ups
3
40
3. Squats
3
65
4. Wide arm press-ups
3
25
1-minute rest between
each set.
1-minute rest between
each set.
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