Pre-selection physical fitness training program - Canadian Forces ...

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PREPARATION This is a strenuous program designed to get you to an elite level of fitness and allow you to perform at the highest possible level. You should, therefore, have reached Level 4 or equivalent in the AFM before embarking on this program. Undertaking this program without the necessary prerequisite fitness levels will put you at risk of serious injury. n When training at these intensities, frequencies, and durations, it is important for you to get proper rest, re-hydration, nutrition, and sleep. Rest and recovery days are built in to the program in specific places to ensure that you are properly rested to optimize your training and minimize the risks of chronic fatigue. In addition you must insure that you are fully re-hydrated (see page 9), re-fuelled and nourished (see page 10-11) and that you are getting at least 8 hours sleep each night during this training phase. n Training in the heat can be dangerous to your health and it can decrease the quality of training that you can do. Acclimating to the heat, selecting the proper clothing, re-hydrating properly, and avoiding the hottest time of the day are important strategies to incorporate into your daily program. Advice for these appears on page 9. n Following accepted safety practices will insure that you minimize the risks of injury and maximize both your enjoyment and the benefits of your training. See pages 6-7 for tips on this. n With the high volumes of training required in this program, the risk of becoming “overtrained” increases. The symptoms of overtraining and the strategies to avoid this condition are noted on page 8. JOINT TASK FORCE TWO PAGE 5
INJURY PREVENTION AND SAFETY Many strategies for avoiding injury and training safely involve common sense and being able to read your environment and how your body is responding. To assist you with this, the following section highlights some strategies for you to follow. n Have a health check-up. It is always wise to get medical clearance prior to starting any new exercise program. The Canadian Forces EXPRES Health Appraisal Questionnaire should be completed by all candidates. Refer to page 14 of this manual. n Warm-up: Begin each training session with a few minutes of a low intensity exercise that includes your large muscle groups (ie. jogging) and add in low intensity, short duration actions that simulate the kind of work you are going to do that session (for example, on a strength day do a few reps with low loads in the specific movements involved in that workout). n Cool-down: End each training session with a few minutes of low intensity exercise using your large muscle groups and the muscles you used in your workout. This enhances recovery by maintaining blood flow to these areas to remove wastes and heat, as well as deliver fluids, fuels, and hormones. n Train with a partner: This is especially important when doing resistance exercises with free weights so you can spot for each other, and when training in the pool. However, it is also important in your other workouts for both motivation and support should any dangerous situations arise or should you get injured and need assistance. n Pamper your feet and legs: Select shoes that are fitted properly and are designed for the activity. Running shoes with good heel and arch support as well as cushioning and stability are a must. Your socks should be fitting to reduce friction, and clean to avoid infections. Wash and dry your feet thoroughly after each workout to avoid infections and use moisturizing cream daily to avoid dryness and cracking of the skin. Run on flat, even and resilient surfaces like tracks, asphalt, and level grass while avoiding concrete, uneven, sloped, and winding surfaces. PAGE 6 JOINT TASK FORCE TWO
Page 2: JTF2 Pre-Selection Physical Fitness
Page 6 and 7: JTF 2 PRE-SELECTION PHYSICAL FITNES
Page 8 and 9: JTF 2 PRE-SELECTION PHYSICAL FITNES
Page 10 and 11: INTRODUCTION Joint Task Force Two (
Page 14 and 15: n Select the right clothing: Wear c
Page 16 and 17: Strategies for Exercising in the He
Page 18 and 19: n Eat protein as an important part
Page 20 and 21: Blisters (cont'd): Use just enough
Page 22 and 23: THE JTF 2 FITNESS PROGRAM If you ar
Page 24 and 25: -DOING IT n Each training day inclu
Page 26 and 27: DAY 7 SUNDAY DAY 6 SATURDAY DAY 5 F
Page 28 and 29: THE FITNESS CHECK WEEK The Fitness
Page 30 and 31: UPPER BODY STRENGTH Checking Your S
Page 32 and 33: LEG POWER Checking Your Power, Spee
Page 34 and 35: FITNESS CHECK ARMY FITNESS CHECKS J
Page 36 and 37: DARE TO BE CHALLENGED
Page 38 and 39: 1 n O verhead Stretch Interlock you
Page 40 and 41: DARE TO BE CHALLENGED
Page 42 and 43: n Use the illustrations and descrip
Page 44 and 45: UPPER-BODY CIRCUIT ONE 1 BENCH PRES
Page 46 and 47: 1 5 7 6 BENCH PRESS UPPER-BODY CIRC
Page 48 and 49: 1 7 6 5 BENCH PRESS ABDOMINAL CORE
Page 50 and 51: UPPER-BODY CIRCUIT FOUR 1 PUSH-UPS
Page 52 and 53: 1 AB-CORE CIRCUIT TWO ABDOMINAL-COR
Page 54 and 55: ABDOMINAL-CORE (ABCORE) CIRCUIT #4
Page 56 and 57: 1 6 5 LEG PRESS HIP ABDUCTION HIP A
Page 58 and 59: 6 1 5 SQUATS HIP ABDUCTION HIP ADDU
Page 60 and 61: 1 6 5 DUMBBELL SQUATS HIP ABDUCTION
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1 6 5 SQUATS HIP ABDUCTION HIP ADDU
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POWER AND SPEED TRAINING There are
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R R R R L L L L DRILL Hop on same l
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NOTES JOINT TASK FORCE TWO PAGE 61
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Instructions for Completing the Per
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PERSONAL TRAINING RECORD A B Distan
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