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

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THE FITNESS CHECK WEEK The Fitness Check Week is designed to help you evaluate the level you have obtained in each fitness component. It is also used throughout the program as an “unloading” week where the overall volume of work is lower than the volume of work during the training weeks. The following fitness components are checked using the indicated tests. The schedule for the tests (day and time of session) are noted on the Training Prescription charts on pages 18-19. n Aerobic Power 2400m run n Aerobic Capacity 8 km run n Anaerobic Capacity 400m run 800m run n Upper Body Strength Bench Press Pull-ups Push-ups Chin-ups Curl-ups n Lower Body Strength Squats n Lower Body Power Vertical Jump Long Jump 2-Jump n Lower Body Speed 20m/ 40m Sprints JOINT TASK FORCE TWO PAGE 21
CHECKING YOUR FITNESS Note: Use the Fitness Check table on page 27 to determine your level in each of the 16 fitness items. Record your level on the Tracking Progress form on page 28 along with your score (time, reps, or distance) for each item. This should help you see your progress and where you need to improve to reach Level 6. Checking Your Aerobic Fitness NOTE: Remember to do a good warm-up and stretch prior to and a cool-down and stretch following each of the Fitness Check sessions (pages 29-31). You should do these Fitness Checks with a partner who can act as both a safety “spotter” and a recorder. AEROBIC POWER n 2400 Meter Run: This is six laps of a 400m track. Pace yourself to give you the best average speed. Do an easy jog and stretching warm-up prior to the run. In order to meet Level 6 standard, you should average 85 seconds per lap. AEROBIC CAPACITY n 8 Kilometer Run: This can be run over a flat measured course or 20 laps of a 400m track. As with the 2400m run, select a pace to give you the highest average speed. Warm-up and stretch well prior to the run. In order to meet the Level 6 standard, you should average about 4:20 per kilometer or 1:45 per lap. PAGE 22 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 12 and 13: PREPARATION This is a strenuous pro
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 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
Page 62 and 63: 1 6 5 SQUATS HIP ABDUCTION HIP ADDU
Page 64 and 65: POWER AND SPEED TRAINING There are
Page 66 and 67: R R R R L L L L DRILL Hop on same l
Page 68 and 69: NOTES JOINT TASK FORCE TWO PAGE 61
Page 70 and 71: Instructions for Completing the Per
Page 72 and 73: PERSONAL TRAINING RECORD A B Distan
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PERSONAL TRAINING RECORD A B Distan
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Pre-selection physical fitness training program - Canadian Forces ...

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