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

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1 5 7 6 BENCH PRESS UPPER-BODY CIRCUIT TWO ABDOMINAL CORE Select a circuit from pages 42 to 45. BICEP CURLS TRICEP EXTENSIONS BENT-OVER ROW JOINT TASK FORCE TWO PAGE 39 4 3 2 DEAD LIFT MILITARY PRESS
1 2 3 4 5 6 7 UPPER-BODY CIRCUIT #3 Using Free Weights (Dumbbells) If equipment or a weight you need isn’t available or it feels uncomfortable doing a particular exercise, you can substitute the same number exercise from any of the other UB circuits. BENCH PRESS Lying flat on the bench, grasp the dumbbells above the shoulders with the thumbs facing in, then press them to arms’ length above the chest. BENT-OVER DUMBBELL ROW Standing and bent forward with a slight bend in the knees and arms extended below grasping dumbbells, pull them into the abdomen keeping elbows close to your sides. Keep your back flat. DEAD LIFT Bent forward with knees slightly bent and grasping dumbbells at the sides with arms extended, lift the upper body to return to an upright standing position. SEATED PRESS Holding dumbbells at shoulder height, straighten the arms pressing the dumbbells to full arm extension overhead. TRICEP EXTENSIONS Holding one dumbbell overhead with both hands, bend the elbows to lower the weight behind the head then return to full arm extension. BICEP CURLS Standing, arms extended below and at your sides grasping the dumbbells. Curl one dumbbell up to shoulder height then curl it back down. Do alternately with the other arm. ABDOMINAL CORE Select one of the AbCore circuits from pages 42 to 45. Note: Exercises 4 and 5 can also be done in a standing position. Work with a partner on these two exercises (and #1), spotting each other for safety. PAGE 40 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 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 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
Page 96 and 97:
PERSONAL TRAINING RECORD A B Distan
Page 98 and 99:
Page 100 and 101:
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