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

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UPPER-BODY CIRCUIT FOUR 1 PUSH-UPS (fingers forward) 2 PULL-UPS (hands over) 7 6 5 ABDOMINAL CORE Select a circuit from pages 42 to 45. CHINS (hands under) DIPS BACK EXTENSIONS JOINT TASK FORCE TWO PAGE 43 4 3 PUSH-UPS (hands wide)
STRAIGHT AB-CORE CIRCUIT ONE ABDOMINAL-CORE (ABCORE) CIRCUIT #1 6 STRAIGHT TWIST RIGHT FLEXED 5 Floor Exercises n Keep the lower body stable with the feet flat on the floor. Use the abdominal muscles to lift and twist the upper body as shown in the sequence. n When you get to position #6, continue to #1 and repeat the sequence. n To begin, do the sequence (positions 1 through 6) 20 times for one set. Repeat two more times for a total of 3 sets of 20. Rest 2-3 minutes between sets. n When you can do 3 x 20 comfortably, increase to 3 x 30, then again to 3 x 40. n When you can do 3 x 40 comfortably, move on to Circuit #2. 1 4 TWIST LEFT STRAIGHT PAGE 44 JOINT TASK FORCE TWO 3 2
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 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 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 100 and 101:
PERSONAL TRAINING RECORD A B Distan
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