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

-DOING IT
n Each training day includes AM (morning) and PM (late afternoon or
early evening) sessions. This allows the volume of training to be
sufficient to get you to target fitness levels and it simulates the
high volumes of work that occurs during Phase III.
n The AM sessions are devoted to continuous runs to develop aerobic
capacity (on Days 1, 3, and 6) and interval runs for aerobic power
and anaerobic capacity (on Days 2 and 5). The distances/paces for
these sessions are noted in the Training Prescription chart.
n The PM sessions on Days 1, 3, and 6, are devoted to building upperand
lower-body strength, speed, and power. The circuits for these
are shown on pages 34 to 60 and in the Training Prescription chart.
n Swimming workouts are done in the PM sessions on Days 2 and 5.
These are designed to improve your swimming-specific aerobic
power and capacity in preparation for Phase III. These sessions
cover distances between 400 and 1000 meters as well as treading
water. On Day 2, treading water is interspersed between interval
swims in weeks 4/5 and follows the swim in weeks 9/10. These are
low impact activity that challenge both aerobic fitness and leg
strength.
n If you are having trouble finishing workouts or you miss workouts
in any week, you can either repeat that week or go back to the
previous week and move on from there.
The Training Prescription chart with full details of the program appears on
pages 19-20. This is followed by the Fitness Check details, the warm-up/
cool-down stretching routine, and the circuits.
JOINT TASK FORCE TWO PAGE 17