Fun in the mud

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I recently viewed a post at fitnesstipsforlife.com that that referred to an article in the British newspaper the Guardian serialising how the British Army advises potential recruits to prepare physically to enable them to pass basic training.

I won’t bore you with the complete program as they outline everyday for 16 weeks. That said it is a very thorough guide to improving fitness steadily and using only minimal equipment. The program uses calisthenics techniques as the core component coupled with speed interval and fartlek (Swedish for “speedplay”) style running. I will say that the first week is aimed at people who have not exercised for a long time or maybe never, as the most demanding exercise prescription is 5 triceps dips. If you are considering this programme then i would suggest that you start at a week that closely resembles your level of fitness, This way the programme won’t take 16 weeks and you won’t become bored. The programme prescribes that at week 16 a potential recruit will be able to:

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

So, if these are goals that tie in closely to your own why not give it a try? If you are training for the forces then it might be an idea to exceed these fitness requirements because on the day of the test I’m fairly sure you won’t be given the luxury of too many rest periods.

Also posted by the Guardian were 6 how to booklets offering a comprehensive guide to improve fitness. My favourite being number 6 called Improvised Training that details how to make the most of what is around you for effective power training, and speed, agility and quickness.

Useful links Armed Forces links:
Royal Marines
RAF