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

JTF 2 PRE-SELECTION
PHYSICAL FITNESS TRAINING PROGRAM
TABLE OF CONTENTS
FOREWORD .......................................................................................1
Introduction ..............................................................................................3
Requirements ............................................................................................3
Physical Fitness Components ....................................................................4
PREPARATION ...................................................................................5
Injury Prevention and Safety.....................................................................6
Strategies for Exercising in the Heat and for Re-hydration.......................9
Fuelling Your Training Engine ..................................................................10
Hints for Long Distance Marching ...........................................................12
Health Appraisal Questionnaire...............................................................14
THE JTF 2 FITNESS PROGRAM ..........................................................15
The Training Program At-A-Glance ..........................................................15
The Set-Up .........................................................................................16
Doing It ..............................................................................................17
Tips to Increase your Chances of Success .........................................18
Training Prescription Charts...............................................................19
The Fitness Check Week..........................................................................21
Checking Your Aerobic Fitness ................................................................22
Checking Your Strength ......................................................................23
Checking Your Power, Speed, and Anaerobic Capacity.......................25
Fitness Check/Tracking Your Progress................................................27
Warm-up and Cool-down Stretching ...................................................30
Stretching Sequence ..........................................................................31
Strength-Training Circuits .......................................................................34
Upper-Body Circuits ...........................................................................36
Ab-Core Circuits.................................................................................44
Lower-Body Circuits ...........................................................................48
Power and Speed Training Circuits..........................................................57
Plyometric Circuits .............................................................................58
Sprint Program ...................................................................................60
Personal Training Record ........................................................................63
JOINT TASK FORCE TWO PAGE III