Pre-Selection Physical Fitness Training Program

Pre-Selection Physical Fitness Training Program
JTF2
Pre-Selection
Physical Fitness
Training Program
3rd Edition
2006
ACKNOWLEDGEMENTS
The Canadian Forces Personnel Support Agency, Directorate of Human
Performance and Health Promotion, in conjunction with ParticipACTION,
have developed this program for JTF 2.
AUTHORS
Dr. Howie Wenger
University of Victoria
Victoria, BC
Sue Jaenen, M.Sc.
Martin Simard
Denis Couturier, BPE
Daryl Allard, M.A.
Canadian Forces Personnel Support Agency
Ottawa ON
PARTICIPACTION PROJECT DIRECTOR
Dr. Art Salmon
Toronto ON
CANADIAN FORCES PERSONNEL SUPPORT AGENCY
PROJECT DIRECTOR
Dr. Wayne Lee
Ottawa, ON
ILLUSTRATOR
Mr. Kelly Dukeshire
T HE D RAWING B OARD
Victoria, BC
GRAPHIC DESIGN/LAYOUT
Kim Barnard
G RAPHIC D ETAILS
Shawnigan Lake, BC
© HER MAJESTY IN RIGHT OF CANADA,
AS REPRESENTED BY THE
MINISTER OF NATIONAL DEFENCE
2006
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
J O I N T TA S K F O R C E TW O
PA G E III
THE JTF 2 PRE-SELECTION
PHYSICAL FITNESS TRAINING PROGRAM
DARE TO BE CHALLENGED
JTF 2 PRE-SELECTION
PHYSICAL FITNESS TRAINING PROGRAM
FOREWORD
The Joint Task Force Two (JTF 2) Pre-Selection Physical Fitness Training
Program has been developed by the Canadian Forces Personnel Support
Agency (CFPSA) in conjunction with ParticipACTION. The purpose of this
comprehensive fitness program is to help candidates prepare properly for
the physical demands of the Phase III selection process. Phase III is a
structured assessment process and measures performance while placing
candidates under physical and mental stress. Extremely high levels of
personal physical fitness and motivation are critical to the successful
completion of Phase III. This training program is designed to assist you in
reaching the high level of physical fitness required to complete the JTF 2
Phase III Selection Process.
This is an extremely strenuous training program. Prior to
attempting it, it is recommended that you complete the Army
Physical Fitness Training Program contained in the Army
Fitness Manual (AFM). The JTF 2 Pre-Selection
Physical Fitness Training Program is
an extension of the Army Physical Fitness Training Program.
Successful completion of Level 4 in the AFM will ensure that you have an
adequate base level of fitness to undertake this program. Pursuing it with
inadequate fitness will put you at risk of serious injury. Should you require a
copy of the AFM or assistance with your training program, please contact
your local Personnel Support Programs (PSP) Fitness Staff.
J O I N T TA S K F O R C E TW O
PA G E 1
DARE TO BE CHALLENGED
INTRODUCTION
Joint Task Force Two (JTF 2) is the Canadian Forces unit
responsible for counter-terrorism operations.
Every operational member of JTF 2 is unique, as each is trained to
perform a task that makes that person vital to the success of the mission.
The physical demands of JTF 2 operations require that members have
excellent levels of physical fitness and an uncommonly high degree of
determination to overcome physical and mental challenges. Physical
fitness is a critical attribute required for the demanding job of a Special
Operations Assaulter (SOA). In view of the strenuous nature of SOA tasks
and the element of public and soldier safety, it is essential that SOAs
have the physical capabilities to meet the demands of the job. Therefore,
the physical demands placed upon candidates during the selection and
training processes reflect the actual job demands.
REQUIREMENTS
CF members who have completed the “Application for Service with JTF 2”
form, and who have met the minimum medical category for service with
JTF 2, must complete all components of the JTF 2 Physical Fitness
Selection Test and meet established fitness standards. This training program
will not only prepare you for the Selection Test, but more importantly will
prepare you for the rigours of the phase III selection process
JTF 2 Physical Fitness Selection Test protocols and standards may be
obtained by contacting your local PSP fitness staff. Candidates who fail
to meet the established JTF 2 Physical Fitness Selection Standards will not
be permitted to continue with the selection process.
J O I N T TA S K F O R C E TW O
PA G E 3
PHYSICAL FITNESS COMPONENTS
The Physical fitness components necessary for successful completion of the
JTF 2 selection process in order of importance include:
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Aerobic Power or VO 2 max: This is the maximum rate that your body
uses oxygen to fuel the work you are doing. It is also very
important in your ability to recover during and following intense
intermittent work, to endure repeated days of intense work, and
to resist heat stress.
Aerobic Capacity: This is your ability to work at a reasonably high
rate for a prolonged period of time. It reflects your endurance over
hours and days and is an important component to Phase III.
Anaerobic Capacity: This is your ability to resist and tolerate the
fatigue that occurs at very high rates of work extending from 1 to
over 5 minutes in duration.
Muscular Strength: This is the ability of your muscles to exert
force in specific movements and is very important in lifting,
carrying, climbing, pushing, pulling, and combatives. It is also
important in resisting injuries and for providing the base for
power development.
Muscular Endurance: This is the ability of your muscles to do
repeated contractions against light loads. Although building
strength will improve your muscular endurance, it is improved most
effectively using low loads with high repetitions.
Power and Speed (Anaerobic Power): Power is the ability of your
muscles to provide acceleration while speed is the ability to maintain
a high velocity. They are very important for success in sprinting and
jumping activities.
PA G E 4
J O I N T TA S K F O R C E TW O
PREPARATION
This is a strenuous program designed to get you to an elite
level of fitness and allow you to perform at the highest
possible level. You should, therefore, have reached Level 4 or
equivalent in the AFM before embarking on this program.
Undertaking this program without the necessary prerequisite
fitness levels will put you at risk of serious injury.
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When training at these intensities, frequencies, and durations, it is
important for you to get proper rest, re-hydration, nutrition, and
sleep. Rest and recovery days are built in to the program in specific
places to ensure that you are properly rested to optimize your
training and minimize the risks of chronic fatigue. In addition you
must insure that you are fully re-hydrated (see page 9), re-fuelled
and nourished (see page 10-11) and that you are getting at least
8 hours sleep each night during this training phase.
Training in the heat can be dangerous to your health and it can
decrease the quality of training that you can do. Acclimating to the
heat, selecting the proper clothing, re-hydrating properly, and
avoiding the hottest time of the day are important strategies to
incorporate into your daily program. Advice for these appears on
page 9.
Following accepted safety practices will insure that you minimize
the risks of injury and maximize both your enjoyment and the
benefits of your training. See pages 6-7 for tips on this.
With the high volumes of training required in this program, the risk
of becoming “overtrained” increases. The symptoms of overtraining
and the strategies to avoid this condition are noted on page 8.
J O I N T TA S K F O R C E TW O
PA G E 5
INJURY PREVENTION AND SAFETY
Many strategies for avoiding injury and training safely involve common
sense and being able to read your environment and how your body is
responding. To assist you with this, the following section highlights some
strategies for you to follow.
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Have a health check-up. It is always wise to get medical clearance
prior to starting any new exercise program. The Canadian Forces
EXPRES Health Appraisal Questionnaire should be completed by all
candidates. Refer to page 14 of this manual.
Warm-up: Begin each training session with a few minutes of a low
intensity exercise that includes your large muscle groups (ie.
jogging) and add in low intensity, short duration actions that
simulate the kind of work you are going to do that session (for
example, on a strength day do a few reps with low loads in the
specific movements involved in that workout).
Cool-down: End each training session with a few minutes of low
intensity exercise using your large muscle groups and the muscles
you used in your workout. This enhances recovery by maintaining
blood flow to these areas to remove wastes and heat, as well as
deliver fluids, fuels, and hormones.
Train with a partner: This is especially important when doing
resistance exercises with free weights so you can spot for each
other, and when training in the pool. However, it is also important in
your other workouts for both motivation and support should any
dangerous situations arise or should you get injured and need
assistance.
Pamper your feet and legs: Select shoes that are fitted properly
and are designed for the activity. Running shoes with good heel
and arch support as well as cushioning and stability are a must.
Your socks should be fitting to reduce friction, and clean to avoid
infections. Wash and dry your feet thoroughly after each workout to
avoid infections and use moisturizing cream daily to avoid dryness
and cracking of the skin. Run on flat, even and resilient surfaces like
tracks, asphalt, and level grass while avoiding concrete, uneven,
sloped, and winding surfaces.
PA G E 6
J O I N T TA S K F O R C E TW O
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Select the right clothing: Wear comfortable clothing that doesn’t
restrict movement or cause abrasions. During the cold weather you
should layer your clothing and wear a wind-breaker, as well as ear
and hand protection. In the heat, wear waterproof 15+ SPF lotion,
white reflective top and shorts, as well as a peaked hat.
Protect your back: Protect your back from undue stress during
lifting, carrying, and all your dynamic activities. Assume a posture
that has the back in its natural and gentle curve. Avoid extreme
positions. When lifting, face the object and use your legs. Turn
while carrying loads by moving your feet not by twisting.
Use proper technique: When using free weights, machines or
even body weight as your resistance during strength training, be
sure you know the proper technique for each exercise. It is wise to
use a light load while learning new exercises and to focus on
technique when going to failure where technique often gets
abandoned. Remember to breathe properly when exerting against
a resistance. Exhale during the exertion phase and inhale during
the preparation phase.
Make sure equipment is safe: Check benches to insure they are
stable and will hold your weight and the load. Check the collars on
free weights to insure they are secure and that the support pin on
stack weights is properly inserted. Check floor surface for clutter or
slippery sections and insure that free weights are properly racked.
Stretch after exercise: Stretching is both a good recovery
strategy as well as a good way to reduce muscle stiffness and
soreness following heavy work. Static stretching is best and it
should focus on the muscle groups used during the training
session (page 29-31).
Replace your fluids: During hard workouts we lose a significant
amount of fluid through sweat. If these fluids aren’t replaced, you
will fatigue quickly, lose work capacity, and make yourself more
susceptible to infections and injury. You should drink at least
enough fluid to replace any weight lost during the workout and
about 250 mL extra. Electrolyte solutions are best but water and or
diluted fruit juices are also effective (page 9).
J O I N T TA S K F O R C E TW O
PA G E 7
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Avoid overtraining: With high volumes of training like those
proposed in this program, the potential for becoming “overtrained” is
increased. The overtrained state exhibits such symptoms as chronic
fatigue, indifference to training, insomnia, inability to concentrate on
tasks, loss of appetite, unexplained weight loss, prolonged muscle
aches, increases in soft tissue injuries and infections, increased
heart rate after waking, and an inability to maintain performance.
The best ways to avoid this state are to:
Adhere to the rest and recovery schedules in the program.
Use the Fitness Check week to only do the tests as
indicated. This will help you unload from the previous
training weeks.
Make sure you are being properly nourished and re-hydrated
(see pages 9-11).
Establish good bedtime habits to ensure 8 hours of sleep per
night.
Minimize other stressors in your life to allow you to devote
your energy to training and building the training effect. Use
the counseling services available to you if you need help in
dealing with problems.
Get minor injuries such as abrasions, bruises, strains, and
cuts treated immediately.
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Take care of injuries: If you do sustain an injury, act quickly to
minimize damage and speed healing. The RICE strategy outlined
below will help to insure that inflammation is reduced and recovery
is initiated. It is always wise to seek medical help as soon as
possible after an injury or if a minor injury persists.
Rest the injured body part.
Ice the injured area for 10–20 minutes every 2–3 hours.
Compress the injured area with an elastic bandage or towel
if swelling occurs.
Elevate the injured area above the level of the heart.
PA G E 8
J O I N T TA S K F O R C E TW O
Strategies for Exercising in the Heat
and for Re-hydration
Exercising in warm and/or humid environments can present performance
and health problems. As your body temperature rises and you begin to
sweat, the fluid loss will reduce your ability to work. This can cause
problems to your heart and circulatory system. As well, if your body
temperature goes above its normal range it can cause you to faint and
even do harm to many of your tissues.
Some symptoms of the onset of heat stress are dizziness, disorientation,
headache, and chills (in spite of being overheated!). Therefore, it is important
to replace your fluids (re-hydrate) and to prevent heat stress. Here are some
strategies to help you prevent problems associated with exercise in the heat:
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Avoid exercise outdoors at the hottest times of the day. This is
usually between 11:00 AM and 3:00 PM .
Wear white, loose-fitting clothing that allows air to circulate
through it.
Liberally apply water-proof 15+SPF skin lotion to all exposed areas.
Do repeated short exposures to the heat over about a week to help
acclimatize.
Use any artificial means of cooling available during heavy work in
the heat, such as a sprinkler, fan, cool towels, etc.
Re-hydrate at a rate of 1 liter per hour during and following exercise.
The amount following exercise should be sufficient to replace any
weight loss during exercise plus an extra 250 mL.
The best replacement fluids are electrolyte drinks with 5–10% sugar, cool
to cold, and taken in volumes of about 250mL every 15 minutes. The
sensation of thirst lags behind de-hydration so begin to
re-hydrate early in exercise (before you get thirsty) and
immediately upon stopping.
As a bonus from your aerobic training, high levels of aerobic fitness will
help you perform in and acclimate better to hot environments.
J O I N T TA S K F O R C E TW O
PA G E 9
FUELLING YOUR TRAINING ENGINE
This two-a-day training program and Phase III of the selection process are
very physically demanding. They require that you are especially careful
about proper nutrition. To be successful and get the greatest return for your
training investment, you must have the necessary energy to train and the
right nutrients to build the training effect. Here are some guidelines to help:
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Eat a balanced diet. This may seem obvious, but it is the
fundamental rule for a sound foundation to your performance and
health. Take some time to read “Canada’s Food Guide to Healthy
Eating” and the accompanying “Using the Food Guide” (both
publications are available through your PSP fitness staff member).
Then follow them!
Focus on carbohydrates for fuel. For your aerobic, anaerobic,
speed, and strength workouts, the fuel which can limit your work
capacity is carbohydrates. These are stored in muscle in limited
amounts (as a compound called glycogen) and when they run out
you are unable to continue to perform or train. So it is important
prior to training, during training, and following training to replace
this vital fuel. Carbohydrates come in many food forms and include:
Grains in cereals, pastas, breads, and rice. These are
especially beneficial in the hours prior to exercise, but are
also helpful after.
Fruits and juices such as oranges, apples, peaches, pears,
grapefruit, berries, and bananas. These are good prior to,
during, and after exercise.
Root vegetables such as potatoes, sweet potatoes, and
yams. When mashed, boiled, or baked these are especially
good after exercise and most effective in the two hour
window following your workout.
Sugared electrolyte drinks such as Gatorade or Powerade
are great for re-hydrating during and following exercise and
to help you replace your carbohydrates.
They lack other nutrients, though, so be sure to include
the other components of a balanced diet!
PA G E 1 0
J O I N T TA S K F O R C E TW O
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Eat protein as an important part of your balanced diet. Good
sources are fish, poultry, lean beef, shellfish, eggs, and cheese.
Protein provides the building blocks for new muscle and enzymes
to provide energy.
Eat lots of fresh vegetables as part of your balanced diet as
they provide vitamins, minerals, fuel, and other nutrients for both
health and high performance.
Keep fat intake to a minimum. This includes such items as
butter, oils, creamy sauces, fried foods, fatty cuts of meat, and
snacks like potato chips and peanuts.
Keep alcohol intake to a minimum as it is low in nutrients,
high in calories, and impairs your mental performance. In addition,
alcohol is very dehydrating and its detrimental effects can last for
up to 48 hours.
JTF 2 does not recommend the use of dietary supplements
during training and prohibits their use during Phase III of the
selection process. In order to meet the additional caloric
demands of the training program it is recommended that
candidates adhere to a balance diet by adding additional
nutrients and fluids.
For more information on nutrition for the athlete and dietary
supplements, it is recommended that you review the Dietary
Supplements Dilemma and Top Fuel for Top Performance brochures
available at your local PSP Health Promotion Office of by downloading
a copy at
http://www.forces.gc.ca/health/Services/Engraph/health_promotion_home_e.asp
http://www.forces.gc.ca/health/Services/health_promotion/Engraph/factsheet_toc_e.asp
J O I N T TA S K F O R C E TW O
PA G E 1 1
HINTS FOR LONG DISTANCE MARCHING
Preparing for a March
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Trim toenails at least every two or three weeks.
Cut toenails short and square, and straight across.
Keep feet clean and dry, use foot powder.
Wear clean, dry, unmended, good-fitting socks with seams and knots
outside.
A nylon sock liner can reduce friction and add protection.
Carry an extra pair of socks on long marches.
When breaking in a new pair of boots alternate with another older pair.
Warm-Up Exercises
Follow the instructions on pages 30-32 to ensure a complete and thorough
warm-up prior to undertaking a march. A comprehensive warm-up will make
your march more comfortable and minimize the potential for injury.
After a March
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Wash and dry socks, and dry boots
Medicate blisters, abrasions, corns and calluses.
Inspect painful feet for sprains and improper fitting socks and boots.
Feet can develop red, swollen, tender skin along the sides of the feet
from prolonged marching that can cause blisters. If this occurs your feet
may require aeration, elevation, rest and you may need wider footwear.
Prevent major foot problems by keeping your feet clean. Blisters and
abrasions surrounded by dirt and perspiration can cause infection and
serious injury.
If possible, give your feet a daily footbath and dry your feet well.
Blisters
Common causes of blisters and abrasions are improperly conditioned feet,
ill-fitting footwear and socks, improperly maintained footwear, heat, and.
moisture. They are normally caused by friction or pressure, as opposed to
impact.
To clean a blister: Wash gently around it with soap and water, being
careful not to break the skin. If unbroken, use a sterilized needle or
knifepoint to prick the lower edge of the blister to remove fluid. (To sterilize
needle or knifepoint, hold in a flame.) Do not remove the skin; cover the
blister with an absorbent adhesive bandage or similar dressing, extending
beyond the edge of the blister. After applying the dressing, lightly dust the
outside of the dressing and entire foot with foot powder.
PA G E 1 2
J O I N T TA S K F O R C E TW O
Blisters (cont'd): Use just enough foot powder since it can harden and
become irritating. Foot powder lessens friction on the skin and prevents the
raw edges of the adhesive plaster from adhering to socks. The adhesive
plaster should be smooth so it can serve as a "second skin." Check the
blister periodically for proper drying. After the blister has dried, remove the
adhesive plaster. Carefully inspect the foot for other problem areas that are
red and tender that may need the protection of an adhesive plaster. Cover
abrasions and cuts on the foot with absorbent adhesive bandages for rapid
healing.
Care for Boots and Socks
Two important factors in fitting boots are:
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The space between the end of your big toe and the toe of the boot
should be the width of the thumb
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In the unlaced boot, there should be enough space under the lower edge
of the tongue to insert an index finger.
Poorly fitted boots can cause blisters, abrasions, calluses, and corns:
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Boots that are too small cause pressure
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Boots that are too large cause friction.
If the tops of the toes are involved, the cap is too low or too stiff. If the ends
of the toes are affected, the boot is too short or too loosely laced. If the
sides of the big and little toes become irritated, the boot is too narrow.
Boots that are too long, too loosely laced, or have too wide a heel space can
cause irritation at the heel.
Proper lacing of boots not only prevents blisters but also prevents improper
blood flow in the foot. Laces can assume a seesaw action, which can
produce a long blister across the instep. To prevent blistering, lacing over
the instep should be avoided. If possible, broad laces should be used and an
extra pair should be carried.
To check the fit of socks, you should stand with his weight evenly distributed
on both feet. If the socks fit correctly, no tightness or fullness should exist.
The wool cushion-sole sock is best because it offers good foot protection.
You should allow for 3 /4 of an inch for shrinkage of new socks. Those that
are too large wrinkle inside the shoe, rub the feet, and cause blisters and
abrasions. Socks that are too small wear quickly and reduce blood flow in
the foot. When Wearing two pairs of socks, you should wear an outer pair at
least a half size larger than usual. Socks must be changed daily - dirty socks
are conductors of heat and allow warmth to escape. They should be washed
in lukewarm water to preserve the fibre of the sock since hot water can
cause them to shrink. Socks should be completely dry before wearing.
J O I N T TA S K F O R C E TW O
PA G E 1 3
HEALTH APPRAISAL QUESTIONNAIRE
This questionnaire is a screening device to identify personnel for whom
fitness evaluation and physical activity might be inappropriate at this time.
TO THE BEST OF YOUR KNOWLEDGE…
1. Do you have a medical condition which restricts you
from participating in a fitness evaluation or a
progressive training program?
Yes
No
2. Do you have arthritis or any other recurring problems
with your shoulders, elbows, wrists, pelvis, back, hips,
knees, ankles or feet which may prevent you from
participating in a fitness evaluation or a progressive
training program?
Yes
No
3. Do you experience pain, tightness, squeezing or a
heaviness in your chest when you exercise?
Yes
No
4. Do you ever get dizzy or faint when you exercise?
Yes
No
5. Have you ever had a heart attack, a stroke or other
heart-related problems?
Yes
No
6. Do you suffer from such things as asthma, bronchitis,
emphysema, diabetes, hypoglycemia, epilepsy, high
blood pressure, or cancer?
Yes
No
7. Are you pregnant or do you believe that you might be?
Yes
No
8. Are you taking medication (prescribed or otherwise)
that could affect your ability to undertake a fitness
evaluation?
8. If yes, please provide the name of the medication
_______________________________________________
Yes
No
Yes
No
9. Is there any other reason you would like to talk to a
physician prior to your fitness evaluation or training
program?
I HAVE READ, UNDERSTOOD AND COMPLETED THIS QUESTIONNAIRE.
ANY QUESTIONS I HAD WERE ANSWERED TO MY SATISFACTION.
Date:_______________________ Signature: ____________________________________
If you answered “YES” to one or more questions on the above CF EXPRES Health Appraisal
Questionnaire, do not commence this training program until you have discussed this
training program with a Medical Officer (MO) and received clearance to proceed.
PA G E 1 4
J O I N T TA S K F O R C E TW O
THE JTF 2 FITNESS PROGRAM
If you are at Level 4 of the Army Fitness Standard, this 12-week training
program should bring you to Level 6 as shown on the JTF 2 Fitness Check
table on page 27 and lead you naturally into Phase III. If you are not at Level 4,
you should follow the AFM until you are, then switch to the JTF 2 program.
The following table provides an overview of the program. Full details of
each training session are included in the Training Prescription charts on
pages 19-20.
THE TRAINING PROGRAM
AT-A-GLANCE
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
WEEK 1
WEEKS 2 & 3
WEEKS 4 & 5
WEEK 6
WEEKS 7 & 8
WEEKS 9 & 10
WEEK 11
WEEK 12
FC
TD
TD
FC
TD
TD
FC
TA
FC
TD
TD
FC
TD
TD
FC
TA
FC
TD
TD
FC
TD
TD
FC
TA
RD
RD
RD
RD
RD
RD
RD
RD
FC
TD
TD
FC
TD
TD
FC
TA
FC
TD
TD
FC
TD
TD
FC
TA
RD
RD
RD
RD
RD
RD
RD
RD
FC = Fitness Check
TD = Training Day
RD = Rest/Recovery Day
TA = Taper Day
J O I N T TA S K F O R C E TW O
PA G E 1 5
THE
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S E T-UP
The time allocated to progress from Level 4 to Level 6 is 12 weeks,
including three Fitness Check weeks and a taper week just prior
to the onset of Phase III. If you need to repeat certain weeks or you
don’t reach Level 6 in all components by the end of Week 11, then
your preparation program will be longer.
Week 1 involves a Fitness Check. This is repeated twice — each
time after four weeks of training. The Fitness Check items are
described on pages 21-26.
Each four-week training period is divided into two-week blocks.
Training days are numbered 1 to 7, with Day 1 normally being
Monday. However, Day 1 can be any day of the week that you
decide to start the program.
There are two rest and recovery days each week: Day 4 and Day 7.
These days are crucial as they allow you to build your fitness,
resist over-training, and ensure that the quality of training is
maintained throughout the training week. Note that these days are
not scheduled back to back (on the weekend, for example), since
two days off in a row can lead to a loss in fitness and require you
to train five days straight. Too many days of training without rest
can lead to a build up in fatigue and a reduced quality of training.
The strength, speed, and power circuits are similar to those
included in the Army Fitness Manual. They are employed here due
to their task specificity, use of equipment and facilities readily
available, and — most important — to prepare you properly for
Phase III. You should be familiar with the terms used, such as RM,
load, reps, and sets. If not, refer to the AFM to review them.
Week 12 is a special week and should immediately precede the
start of Phase III. It is called a “taper” period and involves
reducing the amount of training while keeping the intensity of the
training sessions high. This will maintain the training effect but
reduce your fatigue level and allow you to give your best
performance during Phase III.
PA G E 1 6
J O I N T TA S K F O R C E TW O
-DOING
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IT
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.
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.
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.
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.
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.
J O I N T TA S K F O R C E TW O
PA G E 1 7
TIPS TO INCREASE YOUR CHANCES OF SUCCESS
Research has shown that candidates who complete the full 12 weeks
of this training program significantly enhance their chances of
completing Phase III of selection. In 2005, candidates who followed
the 12 week program were twice as likely to complete Phase III when
compared to candidates who partially followed the program or
followed another prescribe exercise program. Here are some
strategies prior to starting the program that can increase you
likelihood of completing the 12 weeks.
n
n
n
Talk to your supervisor. Time is the number one reason why many
candidates do not complete the full 12 week program. Talk to your
supervisor and explain the program requirements. In many
instances supervisors will allow candidates to complete one of the
two prescribed sessions during work hours while the second
sessions is completed on the candidate's time.
Train as a group. If there are a number of candidates from your
unit participating in the selection process talk to your local PSP
staff to assist in coordinating group workouts. In the past, PSP staff
in a number of locations have lead some of the prescribed fitness
sessions which gives the candidate the added motivation of training
as a group or team.
Talk to PSP Staff. After reading the manual if you have questions
or require assistance, do not hesitate to talk to a member of your
Base or Wing PSP staff, he or she can assist you with the fitness
checks or even help in tailoring the program to your individual
strengths and weaknesses.
PA G E 1 8
J O I N T TA S K F O R C E TW O
J O I N T TA S K F O R C E TW O
Fitness
Check
WEEK
6
WEEKS
4&5
WEEKS
2&3
Fitness
Check
WEEK
1
11, 9
2
7, 8, 8
3
Aerobic Fitness Check
AM: 2400m run
PM: WEIGHTLOAD MARCH
Distance/ time/ weight (pace)
8km/ 1:20 / 24.5kg (6.0kph)
10RM
( LOAD / REPS PER SET / SETS )
AM: STRENGTH
Free Weights or Machines
UB Circuit 1, 2, or 3
LB Circuit 1, 2, or 3
12RM
( LOAD / REPS PER SET / SETS )
Strength Check
AM: bench press, chin-ups
PM: pull-ups, squats
PM: SWIMMING
900m
tread water 5min x 3
AM: AEROBIC/ ANAEROBIC
INTERVALS
Run / easy x reps (pace)
30s / 30s x 5 (175m/30s)
1min / 1min x 4 (300m/min)
2min / 2min x 3 (575m/2min)
3min / 3min x 2 (825m/3min)
PM: SWIMMING
800m
AM: AEROBIC/ ANAEROBIC
INTERVALS
Run / easy x reps (pace)
30s / 30s x 5 (150m/30s)
1min / 1min x 4 (275m/min)
2min / 2min x 3 (550m/2min)
3min / 3min x 2 (800m/3min)
AM: AEROBIC CONTINUOUS
8km Run
(times for km 1-8)
5:15, 5:00, 4:45, 4:30,
4:30, 4:30, 4:45, 5:00
PM: STRENGTH
Free Weights or Machines
UB Circuit 1, 2, or 3
LB Circuit 1, 2, or 3
Strength Check
AM: bench press, chin-ups
PM: pull-ups, squats
DAY 2
TUESDAY
Aerobic Fitness Check
AM: 2400m run
DAY 1
MONDAY
to failure
2
11, 12, 13
3
to failure
3
Aerobic Fitness Check
AM: 8km run
PM: stretch, easy jog
BW
( LOAD / REPS PER SET / SETS )
OR Body Weight UB Circuit 4
15RM
( LOAD / REPS PER SET / SETS )
10m x 2; 20m x 2; 40m x 2,
60m x 2, 80m x 2, 100m x 2
Weights UB Circuit 1, 2 or 3
PM: POWER/STRENGTH
Plyometrics Circuit 1: 3 reps
Sprints
(each 1.5km) 5:30, 7:30, 7:15, 7:00, 6:45, 6:30
AM: AEROBIC CONTINUOUS
9.0km Run
PM: WEIGHTLOAD MARCH
Distance/ time/ weight (pace)
8km/ 1:30 / 24.5kg (5.33kph)
BW
( LOAD / REPS PER SET / SETS )
15RM 14, 12
2
OR Body Weight UB Circuit 4
( LOAD / REPS PER SET / SETS )
AM: POWER/STRENGTH
Plyometrics Circuit 1: 1 set
Sprints
Circuit 1: 20m x 6; 40m x 4; 60m x 1
Strength UB Circuit 1, 2 or 3
Aerobic Fitness Check
AM: 8km run
PM: stretch, easy jog
DAY 3
WEDNESDAY
Recovery and
Regeneration
AM: stretch
PM: stretch
AM: stretch/
easy jog
PM: stretch
AM: stretch/
easy jog
PM: stretch
Strength/Anaerobic Check
AM: push-ups, 400m run
PM: curl-ups, 800m run
PM: WEIGHTLOAD MARCH
Distance/ time/ weight (pace)
10km/ 1:48 / 24.5kg (5.5kph)
PM: SWIMMING (Week 4)
200m crawl, 200m breast,
200m side, 200m back
tread water for 2 minute
between each
NOTE: only 50m of each in Week 5
PM: SWIMMING
800 m
and tread water for 5 min x 3
AM: AEROBIC/ ANAEROBIC
INTERVALS
Run / easy x reps (pace)
30s / 30s x 1 (175m/30s)
1min / 1min x 2 (300m/min)
2min / 2min x 3 (575m/2min)
3min / 3min x 4 (800m/3min)
Strength/Anaerobic Check
AM: push-ups, 400m run
PM: curl-ups, 800m run
Recovery and
Regeneration
AM: stretch
PM: stretch
FRIDAY
DAY 5
THURS.
DAY 4
to failure
3
to failure
to failure
3
1 (Wk 5)
Power Check
AM: jumps (long/vertical/2J)
PM: sprints (20/40m)
BW
BW
( LOAD / REPS PER SET / SETS )
20m x 4; 40m x 4; 60m x 2, 80m x 2
20m x 2, 40m x 2, 100m x 1 ( Week 5 only)
Body Weight UB Circuit 4
Sprints
Circuit 1: 3 reps (Week 4 only)
AM: AEROBIC CONTINUOUS
10km Run 46min
6km Run 27min (Week 5)
PM: POWER/STRENGTH
Plyometrics
BW
( LOAD / REPS PER SET / SETS )
PM: POWER/STRENGTH
Plyometrics
Circuit 1: 2 reps
Sprints
Circuit 1: 20m x 6; 40m x 4; 60m x 2
Body Weight UB Circuit 4
AM: AEROBIC CONTINUOUS
10km Run
48min
Power Check
AM: jumps (long/vertical/2J)
PM: sprints (20/40m)
DAY 6
S ATURDAY
REST
AM: stretch
PM: stretch
AM: stretch
PM: stretch
REST
DAY 7
SUNDAY
JTF 2 TRAINING PRESCRIPTION CHART
PA G E 1 9
PA G E 2 0
TAPER
WEEK
12
Fitness
Check
WK 11
WEEKS
9 & 10
WEEKS
7&8
10, 11
2
11, 10
2
to failure
3
11, 12, 10
3
11, 10
2
swim and tread water for 10 minutes
after 3 min rest
( LOAD / REPS PER SET / SETS )
12RM
PM: SWIMMING
400m
UB Circuit 1, 2, or 3
LB Circuit 1, 2, or 3
PM: STRENGTH
Free Weights or Machines
4:30, 4:15, 4:00, 4:00, 4:30
Recovery and
Regeneration
AM: stretch
PM: stretch
14
1
BW
to failure
1
( LOAD / REPS PER SET / SETS )
OR Body Weight UB Circuit 4
15RM
PM: POWER/STRENGTH
Plyometrics Circuit 1: 1 rep
AM: stretch/
Sprints Circuit 1: 20m x 3; 40m x 2; 60m x 1
easy jog
Weights UB Circuit 1, 2 or 3
PM: stretch
( LOAD / REPS PER SET / SETS )
AM: AEROBIC CONTINUOUS
3km Run 10:30
3
AM: AEROBIC/ANAEROBIC INTERVALS
Run / easy x reps (pace)
to failure
AM: AEROBIC CONTINUOUS
5km Run (times for km 1-5)
BW
( LOAD / REPS PER SET / SETS )
OR Body Weight UB Circuit 4
15RM
( LOAD / REPS PER SET / SETS )
PM: POWER/STRENGTH
AM: stretch/
Plyometrics Circuit 1: 2 reps
easy jog
Sprints Circuit 1: 20m x 6; 40m x 4; 60m x 2
Weights UB Circuit 1, 2 or 3
PM: stretch
(each 1.5km) 5:00, 7:20, 6:20, 7:20, 6:20
AM: AEROBIC CONTINUOUS
7.5km Run
BW
( LOAD / REPS PER SET / SETS )
14, 12, 10
3
OR Body Weight UB Circuit 4
15RM
( LOAD / REPS PER SET / SETS )
Aerobic Fitness Check
AM: 8km run
PM: stretch, easy jog
1min / 1min x 2 (325m/min)
2min / 2min x 2 (600m/2min)
3min / 3min x 1 (850m/3min)
4min / 4min x 1 (1125m/4min)
THURS.
DAY 4
PM: POWER/STRENGTH
AM: stretch/
Plyometrics Circuit 1: 2 reps
easy jog
Sprints Circuit 1: 20m x 6; 40m x 4; 60m x 2
Weights UB Circuit 1, 2 or 3
PM: stretch
Strength Check
AM: bench press, chin-ups
PM: pull-ups, squats
PM: SWIMMING
1000m
1min / 1min x 4 (325m/min)
2min / 2min x 3 (600m/2min)
3min / 3min x 2 (850m/3min)
4min / 4min x 1 (1125m/4min)
AM: AEROBIC/ANAEROBIC INTERVALS
Run / easy x reps (pace)
PM: SWIMMING
1000m
30s / 30s x 5 (175m/30s)
1min / 1min x 4 (325m/min)
2min / 2min x 3 (600m/2min)
3min / 3min x 2 (850m/3min)
(each 1.5km) 5:15, 7:00, 7:15, 7:00, 6:45, 6:30
AM: AEROBIC CONTINUOUS
9.0km Run
DAY 3
WEDNESDAY
Aerobic Fitness Check
AM: 2400m run
8km/ 1:40 / 24.5kg (6.0kph)
AM: WEIGHTLOAD MARCH
Distance/ time/ weight (pace)
12RM
( LOAD / REPS PER SET / SETS )
UB Circuit 1, 2, or 3
LB Circuit 1, 2, or 3
AM: STRENGTH
Free Weights or Machines
8km/ 1:40 / 20kg (6.0kph)
PM: WEIGHTLOAD MARCH
Distance/ time/ weight (pace)
12RM
( LOAD / REPS PER SET / SETS )
UB Circuit 1, 2, or 3
LB Circuit 1, 2, or 3
AM: AEROBIC/ANAEROBIC INTERVALS
Run / easy x reps (pace)
AM: STRENGTH
Free Weights or Machines
DAY 2
TUESDAY
DAY 1
MONDAY
to failure
2
8km/ 1:20 / 24.5kg (6.0kph)
PM: WEIGHTLOAD MARCH
Distance/ time/ weight (pace)
swim and tread water for 10 minutes
after 3 min rest
AM: SWIMMING
400m
Strength/Anaerobic Check
AM: push-ups, 400m run
PM: curl-ups, 800m run
Do an easy run from Wks 2-3 in Wk 10 only
Distance/ time/ weight (pace)
13km/ 2:18 / 24.5kg (5.5kph)
to failure
to failure
3
1 (Wk 10)
BW
to failure
1
( LOAD / REPS PER SET / SETS )
UB Circuit 4
Body Weight
20m x 3; 40m x 2; 80m x 1
PM: POWER/STRENGTH
Sprints
AM: AEROBIC CONTINUOUS
2km Run 7:00
Power Check
AM: jumps (long/vertical/2J)
PM: sprints (20/40m)
BW
BW
( LOAD / REPS PER SET / SETS )
Plyometrics Circuit 1: 2 reps (Week 9 only)
Sprints
20m x 6; 40m x 4; 80m x 2, 100m x 1
20m x 2, 40m x 2, 100m x 1 ( Week 10 only)
Body Weight UB Circuit 4
PM: POWER/STRENGTH
10km Run 44min
6km Run 26min (Week 10 only)
1000m swim
PM: WEIGHTLOAD MARCH
AM: AEROBIC CONTINUOUS
10km/ 1:48 / 30kg (5.5kph)
PM: WEIGHTLOAD MARCH
Distance/ time/ weight (pace)
BW
( LOAD / REPS PER SET / SETS )
Circuit 1: 20m x 2; 40m x 4; 60m x 6
Body Weight UB Circuit 4
AM: POWER/STRENGTH
Plyometrics Circuit 1: 2 reps
Sprints
DAY 6
S ATURDAY
AM: SWIMMING
PM: SWIMMING
1000m swim
30s / 30s x 1 (175m/30s)
1min / 1min x 2 (325m/min)
2min / 2min x 3 (600m/2min)
3min / 3min x 4 (850m/3min)
AM: AEROBIC/ANAEROBIC INTERVALS
Run / easy x reps (pace)
FRIDAY
DAY 5
AM: stretch
PM: stretch
REST
AM: stretch
PM: stretch
AM: stretch
PM: stretch
DAY 7
SUNDAY
JTF 2 TRAINING PRESCRIPTION CHART
J O I N T TA S K F O R C E TW O
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
n
n
n
n
n
n
Aerobic Power
2400m run
Aerobic Capacity
8 km run
Anaerobic Capacity
400m run
800m run
Upper Body Strength
Bench Press
Pull-ups
Push-ups
Chin-ups
Curl-ups
Lower Body Strength
Squats
Lower Body Power
Vertical Jump
Long Jump
2-Jump
Lower Body Speed
20m/ 40m Sprints
J O I N T TA S K F O R C E TW O
PA G E 2 1
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.
PA G E 2 2
J O I N T TA S K F O R C E TW O
Checking Your Strength
UPPER BODY STRENGTH
n
n
n
n
Bench Press: Take a position with feet flat on the floor, back flat
on the bench, and a secure grip on the bar with the hands
approximately shoulder width apart. Lift and lower the load from
about 8 cm above the chest to almost full extension. Keep the load
under control for about 2 seconds in each of the lift and lower
phases. Prior to the test do a warm-up with a light load, then start
the test with a 65kg load. Work with a partner to ensure safety.
If you can lift this comfortably, continue and do as many
reps as possible. If you struggle to lift this load, drop down
to 55kg to do your Fitness Check.
If you do more than 20 reps with 65kg, use 75kg for your
next Fitness Check.
Push-ups: Take a position with hands flat on the floor shoulder-width
apart, fingers pointing forward, and back straight with your head up.
Lower yourself until you reach a 90 degree bend
in the elbows and raise until arms are
straight. Note the number of push-ups
completed without stopping. Do not rush;
perform the pull-ups smoothly.
Chin-ups: Take a position with an underhand grip on the bar and
hands approximately shoulder-width apart. Raise yourself until your
chin is above the bar, and lower until your arms are straight. Come
to a momentary stop at the bottom. Keep your feet still and do not
swing. Note the number of chin-ups completed without stopping.
Do not rush; perform the chin-ups smoothly.
Pull-ups: Take a position with an overhand grip on the bar and
hands approximately shoulder-width apart. Raise yourself until your
chin is above the bar, and lower until your arms are straight. Come
to a momentary stop at the bottom and do not swing. Note the
number of pull-ups completed without stopping. Do not rush;
perform the pull-ups smoothly.
J O I N T TA S K F O R C E TW O
PA G E 2 3
LOWER BODY STRENGTH
n
Squats: Take a standing position with feet
shoulder-width apart, toes pointed slightly
outward, back erect, and barbell on the
shoulders. Squat to a 90 degree bend at the
knees and then return to full extension. Prior to the test, do a
warm-up using a light load (ie. 5 or 6 reps at 50% of the prescribed
load), then start the test with a load of 80kg. Work with a partner
to ensure safety.
If you can lift this comfortably, continue to do as many reps
as possible. If you struggle to lift this load, drop down to 70kg
to do your Fitness Check.
If you do more than 20 reps, use 90kg for your next
Fitness Check.
ABDOMINAL STRENGTH
n
PA G E 2 4
Curl-ups: Take a position on your back with knees bent to
approximately 90 degrees, feet free, and hands behind your ears.
Curl-up to touch your elbows to your knees. This pace involves a
momentary stop at the top and bottom of the curl-up. To meet the
Level 6 (JTF2) standard you must do this for five minutes.
J O I N T TA S K F O R C E TW O
Checking Your Power, Speed,
and Anaerobic Capacity
LEG POWER
n
n
n
Long Jump: Take a position with feet approximately shoulder-width
apart, toes on a line at the start of an area marked off in centimetres.
Using a full arm swing and full knee bend, jump as far as possible.
Measure the distance from the start to where your heels touch
down. Take the best score of three attempts.
Vertical Jump: Place a vertical line on a wall extending from the
floor to a height of 300 cm. Stand next to the line, raise your arm as
high as possible while keeping your heels on the ground and note the
height you reach with the tips of your fingers. Step slightly away from
the wall, place your feet shoulder-width apart, and with a full arm
swing and deep knee bend jump as high as possible and note where
your fingers strike the line. Do this 3 times and record the highest
height you achieve. Your actual score is the difference between your
standing reach and the height achieved on your best jump.
2-Jump: Take a position with the toes of one foot on a line at the start
of an area marked off in centimetres. With a full arm swing and knee
bend, jump from the start foot to the other foot and then forward to
the start foot again — along the marked line. Measure the distance
from the start to heel strike at the end of the second jump. Take the
best score of three attempts. (If you wish to see which leg is more
powerful, you can adapt this to two separate single jumps starting
with different feet. There is some skill in this, so part of a difference
may be due to limb preference and prior learning. Regardless, it will
show where you may need to develop additional usable power.
NOTE: Follow the
order on each Fitness
Check item as listed
on the program and
remember to warmup and stretch prior to
your jumping tests.
J O I N T TA S K F O R C E TW O
PA G E 2 5
LEG SPEED
n
20/40m Sprint: Mark off a course on a running track
at 20m and 40m distances. It would be ideal to use timing lights for
this, but a stopwatch in experienced hands is good. If using a
stopwatch you should do the two sprints separately. Use the best
score of two trials. Remember to use a high leg action and powerful
arm swing to maximize acceleration and velocity. The lights will give
you accuracy to .01 s while the stopwatch should be read to .1 s.
Be sure to warm-up and stretch prior to, and stretch following, each sprint.
ANAEROBIC CAPACITY
n
400/800m Runs: It is convenient to use a 400m track but a measured
distance on a flat running surface is also good.
NOTE: Be sure to warm-up and stretch prior to, and cool-down and stretch
following, both runs.
You are expected to be at Level 6 for entry into JTF 2 and you should have
met Level 4 in the AFM prior to your application. If you have reached Level 7
on one or more items but still have to improve in others, you can reduce the
number of training sessions per week to one on the attained items and
substitute an additional session on the component(s) which still need
improvement. The priority should be in the following order:
1.
2.
3.
4.
5.
PA G E 2 6
Aerobic Power
Aerobic Capacity
Upper Body Strength
Lower Body Strength
Power and Speed
(Anaerobic Power)
J O I N T TA S K F O R C E TW O
FITNESS CHECK
ARMY FITNESS CHECKS
FITNESS ITEMS
AEROBIC
2400m Run Standard
(min:s)
5km Run Standard
(min:s)
LEVEL 1
LEVEL 3
LEVEL 4
JTF 2 FITNESS CHECKS
LEVEL 5
AFM
standard
13:15-11:46 11:45-10:31 10:30-9:16 9:15-8:31
LEVEL 6
LEVEL 7
JTF 2
JTF 2
standard adv anced
8:30-8:16
8:15-8:00
< 8:00
29:00-27:01 27:00-26:01 26:00-23:01 23:00-22:01
8km Run Standard
(min:s)
STRENGTH
Upper Body
Bench Press Standards
75kg
65kg
55kg
45kg
Push-ups Standard
Chin-ups Standard
Pull-ups Standard
LEVEL 2
37:30-35:01 35:00-34:01
< 34:00
13-14 reps 15-16 reps 17 + reps
9-13 reps 14-17 reps 18-20 reps 21-23 reps 24-25 reps 26-27 reps 28 + reps
11-16 reps 17-21 reps 22-27 reps 28-32 reps 33-34 reps 35-36 reps 37 + reps
14-20 reps 21-26 reps 27-32 reps 33-38 reps 39-40 reps 41-43 reps 44 + reps
20-29 reps 30-39 reps 40-44 reps 45-49 reps 50-52 reps 53-54 reps 55 + reps
12-14 reps 15-17 reps 18 + reps
9-11 reps 12-13 reps 14 + reps
Lower Body
Squat Standards
90kg
80kg
70kg
60kg
9-11 reps 12-14 reps 15 + reps
5-8 reps 9-11 reps 12-14 reps 15-18 reps 15-18 reps 19-21 reps 22 + reps
6-9 reps 10-13 reps 14-17 reps 18-21 reps 18-21 reps 22-25 reps 26 + reps
7-11 reps 12-16 reps 17-20 reps 21-24 reps 21-24 reps 25-28 reps 29 + reps
Abdominal Core
Curl-ups Standard
20-44 reps 45-74 reps 75-99 reps 100-124 reps 100-124 reps 125-149 reps 150 + reps
POWER AND SPEED
Long Jump Standard
200-229cm 230-249cm 250-274cm 274-289cm 290-294cm 295-299cm 300 + cm
Two-Jump Standard
325-374cm 375-449cm 450-499cm 500-524cm 525-532cm 533-539cm 540 + cm
Vertical Jump Standard
50-54 cm 55-59 cm 60+ cm
40m Sprint Standard
6.20-5.91s 5.90-5.61s 5.60-5.31s 5.30-5.26s 5.25-5.21s 5.20-5.16s <5.16s
20m Sprint Standard
3.00-2.91s 2.90-2.86s <2.86s
Anaerobic Capacity
400m Run Standard
800m Run Standard
J O I N T TA S K F O R C E TW O
1:15-1:11s 1:10-1:06s
< 1:05s
2:45-2:31s 2:30-2:21s
< 2.20s
PA G E 2 7
TRACKING YOUR PROGRESS
WEEK 1
FITNESS ITEMS
SCORE
LEVEL
WEEK 6
SCORE
LEVEL
WEEK 11
SCORE
LEVEL
AEROBIC
2400m Run (min:s)
8km Run (min:s)
STRENGTH
Upper Body
Bench Press
75kg (165lbs)
65kg (145lbs)
55kg (120lbs)
45kg (100lbs)
Push-ups
Chin-ups
Pull-ups
Lower Body
Squats
90kg (200lbs)
80kg (175lbs)
70kg (155lbs)
60kg (130lbs)
Abdominal Core
Curl-ups
POWER AND SPEED
Long Jump
Two-Jump
Vertical Jump
40m Sprint
20m Sprint
Anaerobic Capacity
400m Run
800m Run
PA G E 2 8
J O I N T TA S K F O R C E TW O
DARE TO BE CHALLENGED
WARM-UP AND COOL-DOWN STRETCHING
A good warm-up is a crucial component of your training routine. At the
beginning of each session do three minutes of light aerobic activity — brisk
walking, easy marching, or jogging. Then do some gentle arm circles and
leg swings (from the hip, standing, with one hand against a wall for balance
if you like).
Follow this with the stretching sequence shown here to help prepare you for
the workout. Spend about 10 minutes on it. Don’t rush.
At the end of each session, to cool down, stretch for another 5 minutes.
Return to the exercises that stretch the muscles most used during the
session you have just completed.
GUIDELINES
n
n
n
n
PA G E 3 0
On each exercise, stretch slowly to the end of your range of motion
and hold for a minimum of 10 seconds at the beginning. Increase this
to 15 second “holds” when you are accustomed to the exercises.
Repeat 2-3 times. (For #10 – Ankle Rocker, use gentle, continuous
movement.)
The stretching exercises shown here describe a stretch on one
side of the body or one limb. Be sure to stretch one side of the
body and then the other and both limbs when you are
warming up.
Stretch until you feel a tightness. If you feel pain, you are
stretching too far.
Inhale and exhale on each repetition, exhaling strongly as you
initiate the stretch. Don’t hold your breath.
J O I N T TA S K F O R C E TW O
STRETCHING SEQUENCE
1
n
O verhead
Stretch
Interlock your fingers
above your head,
straighten your arms and
stretch them up and
slightly back.
4
n
2
n
Side Stretch
Reach one arm overhead
and the other down the
side of the leg.
Groin Stretch
Relax with your knees bent and soles of
your feet together for a comfortable
stretch. For an added stretch, put gentle
pressure on the insides of your knees with
your hands.
J O I N T TA S K F O R C E TW O
5
n
3
n
Sit-Reach
One leg straight, one
bent with sole of the
foot near knee of straight
leg. Reach out along
straight leg.
Low-Back Stretch
Pull one knee toward your chest by
grasping the back of the thigh with your
hands. Keep the back of your head
touching the floor.
PA G E 3 1
NOTE: At the end of each session, to cool down, return to the exercises that stretch the muscles
most used during the session you have just completed.
6 Leg Crossover
7 Lunge
Place one bent leg across the other,
stretching it toward the floor with gentle
pressure from the opposite hand. Look in
the other direction toward your
outstretched arm.
Crouch over your bent front leg with the
knee directly above the ankle. Place the
knee of the back leg on the floor, then
gently press the hip downward.
n
n
8 Thigh Stretch
9 Calf Stretch
10 Ankle
Bend one knee, grasp
the ankle, and pull your
heel gently toward the
buttock. Place your other
hand on a wall for
balance if you like, and
don’t arch your back.
One foot in front of the other
and feet pointing straight
ahead. Rock forward toward a
wall bending the front leg to
stretch the calf muscle of the
back (straight) leg. Repeat
with legs closer together and
squatting to stretch the soleus
muscle lower in the back leg.
Slowly rock on the
outside of the feet,
from heels, to side, to
toes, to the other side.
The knees should make
a circular motion.
n
PA G E 3 2
n
n
Rocker
J O I N T TA S K F O R C E TW O
DARE TO BE CHALLENGED
STRENGTH-TRAINING CIRCUITS
There are twelve circuits included here:
n
four for upper-body (UB) strength
n
four for lower-body (LB) strength
n
four for abdominal-core (AbCore) strength.
Do the circuits on the required days as set out in the Training Prescription
Charts (pages 18-19). Here are a few reminders:
n
n
n
n
n
Whenever stack weights or free weights are available, do the circuits
using them (UB and LB 1, 2, or 3) on Day 1 and Day 3. With the
weights, you can control the load effectively and make good progress.
If equipment or a weight you need isn’t available or it feels
uncomfortable doing a particular exercise, you can substitute the
same numbered exercise from any of the other circuits (e.g., #1 in
Circuit 4 for #1 in Circuit 2).
When doing body-weight circuits do repetitions to failure or the
RM noted, whichever comes first. (If you find the RM too easy for
any of these exercises, you can add a few more repetitions or slow
down the tempo.)
Breathe comfortably when doing the exercises. Inhale and exhale
on each repetition — exhaling on effort.
Take short rest periods of 45-60s between sets and individual
exercises.
PA G E 3 4
J O I N T TA S K F O R C E TW O
n
n
n
n
Use the illustrations and descriptions for each exercise as a guide
to make sure you do the right technique. For exercises done in a
standing position, the feet should be shoulder-width apart for good
balance and with the toes pointing slightly outward.
When using stack weights or a barbell, hold the bar with the
thumbs facing in toward one another unless noted otherwise.
If the bar should be held with the thumbs facing out, this will be
stated in the exercise description.
Work with a partner. You can spot one another and provide
technique guidance and encouragement. This is especially important
for safety on free-weight exercises like bench press and squats.
Do not sacrifice proper technique in order to increase the
training load.
J O I N T TA S K F O R C E TW O
PA G E 3 5
UPPER-BODY CIRCUIT #1
Using Stack Weights
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.
1
BENCH PRESS
Lying flat on the bench, grasp the bar in a secure grip with the hands
a comfortable distance apart, then press it to arms’ length above
the chest.
2
LAT PULL-DOWNS
Seated on a bench (or kneeling), pull the bar down in front of your
face to shoulder level.
3
BACK EXTENSIONS
With the feet secured, hang your upper body down over the end of a
bench with the hands clasped behind the head. Raise the upper body
until parallel with the floor.
4
SHOULDER PRESS
Seated, push the bar up from shoulder height until the arms are fully
extended overhead.
5
TRICEP EXTENSIONS
Hands close together and elbows bent 90°, push hands down until the
arms are straight.
6
BICEP CURLS
Arms down in front and fully extended, grasping the bar with the
thumbs facing out. Curl the bar, pulling the hands up under the chin.
7
AB D O M I NAL CORE
Select one of the AbCore circuits from pages 42 to 45.
PA G E 3 6
J O I N T TA S K F O R C E TW O
UPPER-BODY CIRCUIT ONE
1
7
BENCH PRESS
ABDOMINAL CORE
LAT PULL-DOWNS
2
3
BACK EXTENSIONS
4
SHOULDER PRESS
Select a circuit from pages 42 to 45.
6
BICEP CURLS
5
TRICEP EXTENSIONS
J O I N T TA S K F O R C E TW O
PA G E 3 7
UPPER-BODY CIRCUIT #2
Using Free Weights (Barbell)
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.
1
BENCH PRESS
Lying flat on the bench, grasp the bar in a secure grip with the hands a
comfortable distance apart, then press it to arms’ length above the chest.
2
BE N T-OVER ROW
Standing and bent forward with a slight bend in the knees and arms
extended below, pull the barbell into your abdomen keeping your
elbows close to your sides. Keep your back flat.
3
DEAD LIFT
Grasp barbell in front with arms extended and legs bent, straighten
legs to assume upright standing position.
4
MI L I TARY PRESS
Seated with arms bent in front and barbell supported at shoulder
height, push it to full extension overhead.
5
TRICEP EXTENSIONS
Seated with barbell supported behind the neck, press the bar to full
extension overhead. Keep elbows close to your head.
6
BICEP CURLS
Standing, arms extended below in front and grasping the barbell,
curl it up to shoulder height then curl it back down.
7
AB D O M I NAL 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.
PA G E 3 8
J O I N T TA S K F O R C E TW O
U P P E R - B O D Y C I R C U I T TW O
1 BENCH PRESS
2
7
ABDOMINAL CORE
3
Select a circuit from pages 42 to 45.
6
DEAD LIFT
BICEP CURLS
4
5
BENT-OVER ROW
MILITARY PRESS
TRICEP EXTENSIONS
J O I N T TA S K F O R C E TW O
PA G E 3 9
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.
1
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.
2
BE N T-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.
3
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.
4
SEATED PRESS
Holding dumbbells at shoulder height, straighten the arms pressing
the dumbbells to full arm extension overhead.
5
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.
6
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.
7
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.
PA G E 4 0
J O I N T TA S K F O R C E TW O
UPPER-BODY CIRCUIT THREE
1
BENCH PRESS
2
7
BENT-OVER
DUMBBELL ROW
ABDOMINAL CORE
Select a circuit from pages 42 to 45.
6
BICEP CURLS
3
5
TRICEP EXTENSIONS
J O I N T TA S K F O R C E TW O
4
DEAD LIFT
SEATED PRESS
PA G E 4 1
UPPER-BODY CIRCUIT #4
Body Weight Exercises
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.
1
PUSH-UPS ( fingers fo r ward)
With the body held straight, push up, straightening the arms.
2
PULL-UPS (hands ov er)
Hands shoulder-width apart, pull up until your chin is over the bar.
Inhale as you pull up, exhale on the way back down.
3
BACK EXTENSIONS
With the feet secured, hang your upper body down over the end of a
bench with the hands clasped behind the head. Raise the upper body
until parallel with the floor.
4
PUSH-UPS (hands wide)
With the body held straight and hands out wide (more than shoulderwidth apart), push up straightening the arms.
5
DI P S
With the palms supported on a chair or bench behind your back,
extend the arms until they are straight.
6
CH I N S (hands under)
Hands shoulder-width apart with thumbs facing out, pull up until
your chin is over the bar. Inhale as you pull up, exhale on the way
back down.
7
AB D O M I NAL CORE
Select one of the AbCore circuits from pages 42 to 45.
PA G E 4 2
J O I N T TA S K F O R C E TW O
UPPER-BODY CIRCUIT FOUR
PUSH-UPS (fingers forward)
1
2
PULL-UPS
(hands over)
ABDOMINAL CORE
7
Select a circuit from pages 42 to 45.
CHINS (hands under)
6
3
5
BACK EXTENSIONS
DIPS
4
J O I N T TA S K F O R C E TW O
PUSH-UPS (hands wide)
PA G E 4 3
AB-CORE CIRCUIT ONE
ABDOMINAL-CORE (ABCORE) CIRCUIT #1
Floor Exercises
n
n
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.
When you get to position #6, continue to #1 and repeat the sequence.
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
STRAIGHT
6
TWIST RIGHT
2
FLEXED
3
5
STRAIGHT
STRAIGHT
4
TWIST LEFT
PA G E 4 4
J O I N T TA S K F O R C E TW O
A B - C O R E C I R C U I T TW O
ABDOMINAL-CORE (ABCORE) CIRCUIT #2
Supporting on a Dip Bar
n
n
n
Support the upper body on a dip bar to keep it stable. Use the abdominal
muscles to move the lower body as shown in the sequence.
When you get to position #6, continue to #1 and repeat the sequence.
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 #3.
2
1
3
FLEXED
EXTENDED
4
FLEXED
TWIST LEFT
6
STRAIGHT
J O I N T TA S K F O R C E TW O
5
TWIST RIGHT
PA G E 4 5
AB-CORE CIRCUIT THREE
ABDOMINAL-CORE (ABCORE) CIRCUIT #3
Hanging from a Chin Bar
n
n
n
n
Hang from a chin bar and keep the upper body in a stable position. Use the
abdominal muscles to move the lower body as shown in the sequence.
When you get to position #5, continue to #1 and repeat the sequence.
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.
When you can do 3 x 20 comfortably, increase to 3 x 30, then again to 3 x 40.
3
2
4
FLEXED
TWIST RIGHT
TWIST LEFT
1
5
FLEXED
STRAIGHT
PA G E 4 6
J O I N T TA S K F O R C E TW O
AB-CORE CIRCUIT FOUR
ABDOMINAL-CORE (ABCORE) CIRCUIT #4
Partner Plyometric Drills
n
n
n
This is a demanding, dynamic routine so do Circuit 1, 2, or 3 for the first
two weeks of your program before trying this circuit.
Use a medicine ball for these exercises. Start with a light one and increase
the weight gradually.
Do 2 sets of 20 repetitions of each exercise during Weeks 3 to 6. Do 3 sets
of 20 during Weeks 7 to 12.
1
SITTING CHEST PASS
5
360° BALL PASS
2
OVERHEAD PASS DOING
CURL-UPS
3
4
CHEST PASS DOING
CURL-UPS
J O I N T TA S K F O R C E TW O
STANDING SHUFFLE
PASS
Notes on each exercise:
1. Holding your upper body in a
stable position, do push
passes back and forth.
2. Start with the ball overhead.
Pass to your partner who lies
down then does a curl-up
returning the pass. Catch it,
lie down, curl up and return
the pass yourself. Continue
the sequence without pause.
3. Pass the ball to your partner’s
opposite side. Twist as you
pass and catch. Repeat on the
other side.
4. Follow sequence as in #2 but
doing chest passes instead of
overhead ones.
5. Standing back-to-back with
your partner, turn and hand
the ball off then turn to the
other side to receive it again.
Repeat in the other direction.
PA G E 4 7
LOWER-BODY CIRCUIT #1
Using Stack Weights
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 LB circuits.
1
LEG PRESS
Set seat for a 90° bend at the knees and with the insteps on the
pedals, push the pedals away extending the legs fully. (Can also do
single-leg press.)
2
HAMSTRING CURLS
With kneecaps just past the end of the bench, flex the knees,
pulling the heels toward the buttocks.
3
CALF EXTENSIONS
Insteps on the pedals and legs straight, push pedals away from you
with your toes.
4
QUAD EXTENSIONS
Shins behind the padded movement bar, extend the knees to
straighten the legs in front.
5
HIP ADDUCTION
With the padded loop just below the knee, draw the leg closest to
the pulley across in front of the other.
6
HIP ABDUCTION
With the loop just below the knee on the leg farthest away from the
pulley, draw that leg up and away.
PA G E 4 8
J O I N T TA S K F O R C E TW O
LOWER-BODY CIRCUIT ONE
1
LEG PRESS
HAMSTRING CURLS
2
6
HIP ABDUCTION
3
5
CALF EXTENSIONS
HIP ADDUCTION
4
J O I N T TA S K F O R C E TW O
QUAD EXTENSIONS
PA G E 4 9
LOWER-BODY CIRCUIT #2
Using Free Weights (Barbell, etc.)
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 LB circuits.
1
SQUATS
Standing erect, feet shoulder-width apart, toes pointing slightly
outward, and barbell held on shoulders, bend legs to squat (no lower
than thighs parallel with the floor) then return to full standing position.
2
HAMSTRING CURLS
Lying face down on the floor with the knees just supported at the end
of the bench, bend the knees, curling the heels toward the seat with
partner resistance.
3
CALF RAISES
Forefeet supported on a low board and barbell held securely on the
shoulders, raise up on the toes then slowly lower heels to the floor.
4
LUNGE SQUATS
Using a barbell or dumbbells, step forward with one foot, knee
dropping toward the floor, back heel off the floor. Alternate legs.
5
HIP ADDUCTION
Standing side on to a wall or bench for balance and using an ankle
weight or tubing, draw the outside leg inward and across in front
of the other.
6
HIP ABDUCTION
Standing side on to a wall or bench for balance and using an ankle
weight or tubing, draw the outside leg up and away.
PA G E 5 0
J O I N T TA S K F O R C E TW O
L O W E R - B O D Y C I R C U I T TW O
1
SQUATS
HAMSTRING CURLS
2
HIP ABDUCTION
6
5
HIP ADDUCTION
J O I N T TA S K F O R C E TW O
3
4
CALF RAISES
LUNGE SQUATS
PA G E 5 1
LOWER-BODY CIRCUIT #3
Using Free Weights (Dumbbells, etc.)
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 LB circuits.
1
SQUATS
Standing erect, feet shoulder-width apart, toes pointing slightly outward,
and holding dumbbells at the sides, bend legs to squat (no lower than
thighs parallel with the floor) then return to full standing position.
2
HAMSTRING/ BACK EXTENSIONS
With the feet secured, hang your upper body down over the end of
a bench with the hands holding a light dumbbell behind the head.
Raise the upper body until parallel with the floor.
3
CALF RAISES
Forefeet supported on a low board and dumbbells held at sides,
raise up on the toes then slowly lower heels to the floor.
4
LUNGE SQUATS
Using a barbell or dumbbells, step forward with one foot, knee
dropping toward the floor, back heel off the floor. Alternate legs.
5
HIP ADDUCTION
Standing side on to a wall or bench for balance and using an ankle
weight or tubing, draw the outside leg inward and across in front
of the other.
6
HIP ABDUCTION
Standing side on to a wall or bench for balance and using an ankle
weight or tubing, draw the outside leg up and away.
PA G E 5 2
J O I N T TA S K F O R C E TW O
LOWER-BODY CIRCUIT THREE
DUMBBELL SQUATS
1
HAMSTRING/ BACK
EXTENSIONS
2
HIP ABDUCTION
6
3
5
HIP ADDUCTION
4
J O I N T TA S K F O R C E TW O
CALF RAISES
LUNGE SQUATS
PA G E 5 3
LOWER-BODY CIRCUIT #4
Body-Weight Exercises
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 LB circuits.
1
SQUATS
With hands on hips, bend the legs squatting (no lower than thighs
parallel with the floor) then return to full standing position.
2
FRONT-SIDE LUNGE
Step forward and to the side (45°) with one leg, bending the leg and
shifting your weight over it. Repeat alternately to the other side.
3
CALF RAISES
Forefeet supported on a low board, raise up on the toes then slowly
lower heels to the floor.
4
ONE-LEGGED WALL SQUATS
With one leg extended in front, support body weight on the other leg
and slide the back down the wall until the leg has a 90° bent.
5
HIP ADDUCTION
Lying on your side, rest the foot of the top leg on a bench about
30 cm high then pull the bottom leg up to the top one. Switch sides
and repeat.
6
HIP ABDUCTION
Lying on your side, raise both legs 10-15 cm while keeping the legs
together. Switch sides and repeat.
PA G E 5 4
J O I N T TA S K F O R C E TW O
LOWER-BODY CIRCUIT FOUR
1
SQUATS
2
FRONT-SIDE LUNGE
3
6
HIP ABDUCTION
5
HIP ADDUCTION
J O I N T TA S K F O R C E TW O
4
CALF RAISES
ONE-LEGGED
WALL SQUATS
PA G E 5 5
DARE TO BE CHALLENGED
POWER AND SPEED TRAINING
There are two training routines included here:
n
a plyometric circuit
n
a sprint program
Do the routines on the required days as set out in the Training Prescription
Charts (pages 18-19). Here are a few pointers:
n
n
Do a thorough warm-up on the days you do these routines. They
are challenging and dynamic and you want to make sure your body
is ready for them.
Give a little extra attention to the highlighted warm-up stretching
exercises during plyometrics and sprint training (as shown on
pages 30 and 31):
on plyometric days: #7, #8, and #10
on sprint days: #8, #9 and #10
n
Use the illustrations and descriptions on the next 4 pages to guide
you in the right technique.
J O I N T TA S K F O R C E TW O
PA G E 5 7
PLYOMETRIC CIRCUITS
Jumping and Bounding Routine
n
n
n
Emphasize stretching exercises 7, 8, and 10 (on pages 30-31) during
your warm-up.
Mark out a 20m distance on a grass surface for Drills 1 to 4.
Go through the circuit in sequence: Drill 1, walk back, Drill 2, etc.,
through to Drill 4, then for Drill 5 do the movement 6-10x, …
n
Use the illustrations as a guide for the proper movement.
n
Repeat the circuit 2x during Weeks 2 and 3, then 3x after that.
L
R
R
L
L
R
R
L
R
L
L
DRILL
R
1
Jump from left foot
to right foot straight
down the line.
DRILL
2
Jump from right foot
to left foot, crossing
over the mid-line.
– denotes cone or marker on ends
PA G E 5 8
J O I N T TA S K F O R C E TW O
PLYOMETRIC CIRCUITS
R
LR
R
LR
R
LR
R
L
L R
L
L R
L
L R
L
DRILL
DRILL
3
Double leg jumps in straight line
for 10m, then double-leg jumps
from side to side for 10m.
Hop on same leg 4x,
then other leg 4x…
R
L
4
R
L
DRILL
5
Stand on left leg
and jump to the
left, then stand on
right leg and
jump to the right.
J O I N T TA S K F O R C E TW O
DRILL
6
Clapping push-ups
PA G E 5 9
SPRINT PROGRAM
Acceleration Running
n
n
n
n
n
Emphasize stretching exercises 9 and 10 (on pages 30-31) during
your warm-up.
Mark out the required distances on a grass field, running track, or other
firm surface.
Do the combination of sets noted for each specific training session.
These are shown in the Training Prescription Charts (pages 18-19).
Follow each set with three minutes recovery (easy walking, stretching)
before starting the next set.
Accelerate from the start to the “all out” speed you can reach in the
distance run.
PA G E 6 0
SET 1
Sprint 20m then jog back.
SET 2
Sprint 40m then jog back.
SET 3
Sprint 60m then jog back.
SET 4
Sprint 80m then jog back.
J O I N T TA S K F O R C E TW O
NOTES
J O I N T TA S K F O R C E TW O
PA G E 6 1
THE JTF 2 PRE-SELECTION
PHYSICAL FITNESS TRAINING PROGRAM
DARE TO BE CHALLENGED
Sample PERSONAL TRAINING RECORD
Instructions for
4 Day ____
3 Date __________________
June 7
Completing the
A Week ____
Personal Training Record
B AM AEROBIC/ANAEROBIC
n
There are four Workout Records on the
front and back of each sheet in this
section. Use one Workout Record for each
training session.
Complete each Recording Form as follows:
(see sample at right)
BLOCK A
n
Note the Program Week and Day, and
the actual Date of the workout.
BLOCK B: AEROBIC / ANAEROBIC
n
n
Check if you did the
prescribed program. - OR Record the distance(s) and the time(s)
of your run(s).
BLOCK C: STRENGTH
n
n
n
As Prescribed 4 or:
Distance(s) km 1.5 1.5 1.5 1.5 1.5
5:30 7:30 7:15 7:00 6:45 6:30
Time(s)
C
PM STRENGTH As Prescribed 4 or:
4
Set 1 Set 2 Set 3 Set 4
UB #______
n
List Exercise: L
R
L
R
L
R
L
R
push-ups BW 45 BW 41
pull-ups " 7 " 6
back ext " 11 " 11
push-up W " 28 " 21
dips
" 14 " 12
chins " 10 " 8
Abcore 1 " 90 " 81
LB #______
List Exercise:
Check if you did the
prescribed program.
Indicate the Routine and Circuit Number
(e.g., UB #1, LB #1) in the top row.
In succeeding rows, list the Exercises
performed along with the Load (L) and
Repetitions (R) for each set completed.
BLOCK D: SWIM
n
n
Check if you did the
prescribed program. - OR Record the distance(s) and the time(s)
of your swim(s).
BLOCK E: SPEED AND POWER
n
n
For Plyometrics, indicate the number of
times the circuit was Repeated.
For Sprints, indicate the Distances in
the set and number of sets Repeated.
J O I N T TA S K F O R C E TW O
D
SWIM As Prescribed
or:
Distance(s)
Time(s)
E
SPEED AND POWER
Plyometrics
Number of Reps
Sprints
Number of Sets
3
2
Distance(s) m 10 20 40 60 80 100
PA G E 6 3
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A
B
A
B
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Distance(s) km
Distance(s) km
Time(s)
Time(s)
C
PM STRENGTH As Prescribed
Set 1 Set 2 Set 3 Set 4
List Exercise: L
R
L
R
L
LB #______
List Exercise:
D
or:
n
UB #______
R
L
R
C
PM STRENGTH As Prescribed
Set 1 Set 2 Set 3 Set 4
List Exercise: L
R
L
R
L
or:
D
SWIM As Prescribed
Distance(s)
Distance(s)
Time(s)
Time(s)
E
E
SPEED AND POWER
L
R
or:
SPEED AND POWER
Plyometrics
Number of Reps
Plyometrics
Number of Reps
Sprints
Number of Sets
Sprints
Number of Sets
PA G E 6 4
R
LB #______
List Exercise:
SWIM As Prescribed
Distance(s) m
or:
n
UB #______
Distance(s) m
J O I N T TA S K F O R C E TW O
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A
B
A
B
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Distance(s) km
Distance(s) km
Time(s)
Time(s)
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
LB #______
List Exercise:
D
or:
n
R
L
R
C
PM STRENGTH As Prescribed
or:
n
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
R
L
R
LB #______
List Exercise:
SWIM As Prescribed
or:
D
SWIM As Prescribed
Distance(s)
Distance(s)
Time(s)
Time(s)
E
E
SPEED AND POWER
or:
SPEED AND POWER
Plyometrics
Number of Reps
Plyometrics
Number of Reps
Sprints
Number of Sets
Sprints
Number of Sets
Distance(s) m
J O I N T TA S K F O R C E TW O
Distance(s) m
PA G E 6 5
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A
B
A
B
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Distance(s) km
Distance(s) km
Time(s)
Time(s)
C
PM STRENGTH As Prescribed
Set 1 Set 2 Set 3 Set 4
List Exercise: L
R
L
R
L
LB #______
List Exercise:
D
or:
n
UB #______
R
L
R
C
PM STRENGTH As Prescribed
Set 1 Set 2 Set 3 Set 4
List Exercise: L
R
L
R
L
or:
D
SWIM As Prescribed
Distance(s)
Distance(s)
Time(s)
Time(s)
E
E
SPEED AND POWER
L
R
or:
SPEED AND POWER
Plyometrics
Number of Reps
Plyometrics
Number of Reps
Sprints
Number of Sets
Sprints
Number of Sets
PA G E 6 6
R
LB #______
List Exercise:
SWIM As Prescribed
Distance(s) m
or:
n
UB #______
Distance(s) m
J O I N T TA S K F O R C E TW O
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A
B
A
B
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Distance(s) km
Distance(s) km
Time(s)
Time(s)
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
LB #______
List Exercise:
D
or:
n
R
L
R
C
PM STRENGTH As Prescribed
or:
n
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
R
L
R
LB #______
List Exercise:
SWIM As Prescribed
or:
D
SWIM As Prescribed
Distance(s)
Distance(s)
Time(s)
Time(s)
E
E
SPEED AND POWER
or:
SPEED AND POWER
Plyometrics
Number of Reps
Plyometrics
Number of Reps
Sprints
Number of Sets
Sprints
Number of Sets
Distance(s) m
J O I N T TA S K F O R C E TW O
Distance(s) m
PA G E 6 7
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A
B
A
B
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Distance(s) km
Distance(s) km
Time(s)
Time(s)
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
LB #______
List Exercise:
D
or:
n
R
L
R
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
or:
D
SWIM As Prescribed
Distance(s)
Distance(s)
Time(s)
Time(s)
E
E
SPEED AND POWER
L
R
or:
SPEED AND POWER
Plyometrics
Number of Reps
Plyometrics
Number of Reps
Sprints
Number of Sets
Sprints
Number of Sets
PA G E 6 8
R
LB #______
List Exercise:
SWIM As Prescribed
Distance(s) m
or:
n
Distance(s) m
J O I N T TA S K F O R C E TW O
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A
B
A
B
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Distance(s) km
Distance(s) km
Time(s)
Time(s)
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
LB #______
List Exercise:
D
or:
n
R
L
R
C
PM STRENGTH As Prescribed
or:
n
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
R
L
R
LB #______
List Exercise:
SWIM As Prescribed
or:
D
SWIM As Prescribed
Distance(s)
Distance(s)
Time(s)
Time(s)
E
E
SPEED AND POWER
or:
SPEED AND POWER
Plyometrics
Number of Reps
Plyometrics
Number of Reps
Sprints
Number of Sets
Sprints
Number of Sets
Distance(s) m
J O I N T TA S K F O R C E TW O
Distance(s) m
PA G E 6 9
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A
B
A
B
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Distance(s) km
Distance(s) km
Time(s)
Time(s)
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
LB #______
List Exercise:
D
or:
n
R
L
R
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
or:
D
SWIM As Prescribed
Distance(s)
Distance(s)
Time(s)
Time(s)
E
E
SPEED AND POWER
L
R
or:
SPEED AND POWER
Plyometrics
Number of Reps
Plyometrics
Number of Reps
Sprints
Number of Sets
Sprints
Number of Sets
PA G E 7 0
R
LB #______
List Exercise:
SWIM As Prescribed
Distance(s) m
or:
n
Distance(s) m
J O I N T TA S K F O R C E TW O
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A
B
A
B
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Distance(s) km
Distance(s) km
Time(s)
Time(s)
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
LB #______
List Exercise:
D
or:
n
R
L
R
C
PM STRENGTH As Prescribed
or:
n
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
R
L
R
LB #______
List Exercise:
SWIM As Prescribed
or:
D
SWIM As Prescribed
Distance(s)
Distance(s)
Time(s)
Time(s)
E
E
SPEED AND POWER
or:
SPEED AND POWER
Plyometrics
Number of Reps
Plyometrics
Number of Reps
Sprints
Number of Sets
Sprints
Number of Sets
Distance(s) m
J O I N T TA S K F O R C E TW O
Distance(s) m
PA G E 7 1
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A
B
A
B
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Distance(s) km
Distance(s) km
Time(s)
Time(s)
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
LB #______
List Exercise:
D
or:
n
R
L
R
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
or:
D
SWIM As Prescribed
Distance(s)
Distance(s)
Time(s)
Time(s)
E
E
SPEED AND POWER
L
R
or:
SPEED AND POWER
Plyometrics
Number of Reps
Plyometrics
Number of Reps
Sprints
Number of Sets
Sprints
Number of Sets
PA G E 7 2
R
LB #______
List Exercise:
SWIM As Prescribed
Distance(s) m
or:
n
Distance(s) m
J O I N T TA S K F O R C E TW O
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A
B
A
B
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Distance(s) km
Distance(s) km
Time(s)
Time(s)
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
LB #______
List Exercise:
D
or:
n
R
L
R
C
PM STRENGTH As Prescribed
or:
n
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
R
L
R
LB #______
List Exercise:
SWIM As Prescribed
or:
D
SWIM As Prescribed
Distance(s)
Distance(s)
Time(s)
Time(s)
E
E
SPEED AND POWER
or:
SPEED AND POWER
Plyometrics
Number of Reps
Plyometrics
Number of Reps
Sprints
Number of Sets
Sprints
Number of Sets
Distance(s) m
J O I N T TA S K F O R C E TW O
Distance(s) m
PA G E 7 3
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A
B
A
B
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Distance(s) km
Distance(s) km
Time(s)
Time(s)
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
LB #______
List Exercise:
D
or:
n
R
L
R
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
or:
D
SWIM As Prescribed
Distance(s)
Distance(s)
Time(s)
Time(s)
E
E
SPEED AND POWER
L
R
or:
SPEED AND POWER
Plyometrics
Number of Reps
Plyometrics
Number of Reps
Sprints
Number of Sets
Sprints
Number of Sets
PA G E 7 4
R
LB #______
List Exercise:
SWIM As Prescribed
Distance(s) m
or:
n
Distance(s) m
J O I N T TA S K F O R C E TW O
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A
B
A
B
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Distance(s) km
Distance(s) km
Time(s)
Time(s)
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
LB #______
List Exercise:
D
or:
n
R
L
R
C
PM STRENGTH As Prescribed
or:
n
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
R
L
R
LB #______
List Exercise:
SWIM As Prescribed
or:
D
SWIM As Prescribed
Distance(s)
Distance(s)
Time(s)
Time(s)
E
E
SPEED AND POWER
or:
SPEED AND POWER
Plyometrics
Number of Reps
Plyometrics
Number of Reps
Sprints
Number of Sets
Sprints
Number of Sets
Distance(s) m
J O I N T TA S K F O R C E TW O
Distance(s) m
PA G E 7 5
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A
B
A
B
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Distance(s) km
Distance(s) km
Time(s)
Time(s)
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
LB #______
List Exercise:
D
or:
n
R
L
R
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
or:
D
SWIM As Prescribed
Distance(s)
Distance(s)
Time(s)
Time(s)
E
E
SPEED AND POWER
L
R
or:
SPEED AND POWER
Plyometrics
Number of Reps
Plyometrics
Number of Reps
Sprints
Number of Sets
Sprints
Number of Sets
PA G E 7 6
R
LB #______
List Exercise:
SWIM As Prescribed
Distance(s) m
or:
n
Distance(s) m
J O I N T TA S K F O R C E TW O
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A
B
A
B
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Distance(s) km
Distance(s) km
Time(s)
Time(s)
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
LB #______
List Exercise:
D
or:
n
R
L
R
C
PM STRENGTH As Prescribed
or:
n
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
R
L
R
LB #______
List Exercise:
SWIM As Prescribed
or:
D
SWIM As Prescribed
Distance(s)
Distance(s)
Time(s)
Time(s)
E
E
SPEED AND POWER
or:
SPEED AND POWER
Plyometrics
Number of Reps
Plyometrics
Number of Reps
Sprints
Number of Sets
Sprints
Number of Sets
Distance(s) m
J O I N T TA S K F O R C E TW O
Distance(s) m
PA G E 7 7
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A
B
A
B
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Distance(s) km
Distance(s) km
Time(s)
Time(s)
C
PM STRENGTH As Prescribed
Set 1 Set 2 Set 3 Set 4
List Exercise: L
R
L
R
L
LB #______
List Exercise:
D
or:
n
UB #______
R
L
R
C
PM STRENGTH As Prescribed
Set 1 Set 2 Set 3 Set 4
List Exercise: L
R
L
R
L
or:
D
SWIM As Prescribed
Distance(s)
Distance(s)
Time(s)
Time(s)
E
E
SPEED AND POWER
L
R
or:
SPEED AND POWER
Plyometrics
Number of Reps
Plyometrics
Number of Reps
Sprints
Number of Sets
Sprints
Number of Sets
PA G E 7 8
R
LB #______
List Exercise:
SWIM As Prescribed
Distance(s) m
or:
n
UB #______
Distance(s) m
J O I N T TA S K F O R C E TW O
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A
B
A
B
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Distance(s) km
Distance(s) km
Time(s)
Time(s)
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
LB #______
List Exercise:
D
or:
n
R
L
R
C
PM STRENGTH As Prescribed
or:
n
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
R
L
R
LB #______
List Exercise:
SWIM As Prescribed
or:
D
SWIM As Prescribed
Distance(s)
Distance(s)
Time(s)
Time(s)
E
E
SPEED AND POWER
or:
SPEED AND POWER
Plyometrics
Number of Reps
Plyometrics
Number of Reps
Sprints
Number of Sets
Sprints
Number of Sets
Distance(s) m
J O I N T TA S K F O R C E TW O
Distance(s) m
PA G E 7 9
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A
B
A
B
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Distance(s) km
Distance(s) km
Time(s)
Time(s)
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
LB #______
List Exercise:
D
or:
n
R
L
R
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
or:
D
SWIM As Prescribed
Distance(s)
Distance(s)
Time(s)
Time(s)
E
E
SPEED AND POWER
L
R
or:
SPEED AND POWER
Plyometrics
Number of Reps
Plyometrics
Number of Reps
Sprints
Number of Sets
Sprints
Number of Sets
PA G E 8 0
R
LB #______
List Exercise:
SWIM As Prescribed
Distance(s) m
or:
n
Distance(s) m
J O I N T TA S K F O R C E TW O
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A
B
A
B
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Distance(s) km
Distance(s) km
Time(s)
Time(s)
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
LB #______
List Exercise:
D
or:
n
R
L
R
C
PM STRENGTH As Prescribed
or:
n
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
R
L
R
LB #______
List Exercise:
SWIM As Prescribed
or:
D
SWIM As Prescribed
Distance(s)
Distance(s)
Time(s)
Time(s)
E
E
SPEED AND POWER
or:
SPEED AND POWER
Plyometrics
Number of Reps
Plyometrics
Number of Reps
Sprints
Number of Sets
Sprints
Number of Sets
Distance(s) m
J O I N T TA S K F O R C E TW O
Distance(s) m
PA G E 8 1
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A
B
A
B
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Distance(s) km
Distance(s) km
Time(s)
Time(s)
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
LB #______
List Exercise:
D
or:
n
R
L
R
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
or:
D
SWIM As Prescribed
Distance(s)
Distance(s)
Time(s)
Time(s)
E
E
SPEED AND POWER
L
R
or:
SPEED AND POWER
Plyometrics
Number of Reps
Plyometrics
Number of Reps
Sprints
Number of Sets
Sprints
Number of Sets
PA G E 8 2
R
LB #______
List Exercise:
SWIM As Prescribed
Distance(s) m
or:
n
Distance(s) m
J O I N T TA S K F O R C E TW O
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A
B
A
B
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Distance(s) km
Distance(s) km
Time(s)
Time(s)
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
LB #______
List Exercise:
D
or:
n
R
L
R
C
PM STRENGTH As Prescribed
or:
n
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
R
L
R
LB #______
List Exercise:
SWIM As Prescribed
or:
D
SWIM As Prescribed
Distance(s)
Distance(s)
Time(s)
Time(s)
E
E
SPEED AND POWER
or:
SPEED AND POWER
Plyometrics
Number of Reps
Plyometrics
Number of Reps
Sprints
Number of Sets
Sprints
Number of Sets
Distance(s) m
J O I N T TA S K F O R C E TW O
Distance(s) m
PA G E 8 3
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A
B
A
B
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Distance(s) km
Distance(s) km
Time(s)
Time(s)
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
LB #______
List Exercise:
D
or:
n
R
L
R
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
or:
D
SWIM As Prescribed
Distance(s)
Distance(s)
Time(s)
Time(s)
E
E
SPEED AND POWER
L
R
or:
SPEED AND POWER
Plyometrics
Number of Reps
Plyometrics
Number of Reps
Sprints
Number of Sets
Sprints
Number of Sets
PA G E 8 4
R
LB #______
List Exercise:
SWIM As Prescribed
Distance(s) m
or:
n
Distance(s) m
J O I N T TA S K F O R C E TW O
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A
B
A
B
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Distance(s) km
Distance(s) km
Time(s)
Time(s)
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
LB #______
List Exercise:
D
or:
n
R
L
R
C
PM STRENGTH As Prescribed
or:
n
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
R
L
R
LB #______
List Exercise:
SWIM As Prescribed
or:
D
SWIM As Prescribed
Distance(s)
Distance(s)
Time(s)
Time(s)
E
E
SPEED AND POWER
or:
SPEED AND POWER
Plyometrics
Number of Reps
Plyometrics
Number of Reps
Sprints
Number of Sets
Sprints
Number of Sets
Distance(s) m
J O I N T TA S K F O R C E TW O
Distance(s) m
PA G E 8 5
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A
B
A
B
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Distance(s) km
Distance(s) km
Time(s)
Time(s)
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
LB #______
List Exercise:
D
or:
n
R
L
R
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
or:
D
SWIM As Prescribed
Distance(s)
Distance(s)
Time(s)
Time(s)
E
E
SPEED AND POWER
L
R
or:
SPEED AND POWER
Plyometrics
Number of Reps
Plyometrics
Number of Reps
Sprints
Number of Sets
Sprints
Number of Sets
PA G E 8 6
R
LB #______
List Exercise:
SWIM As Prescribed
Distance(s) m
or:
n
Distance(s) m
J O I N T TA S K F O R C E TW O
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A
B
A
B
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Distance(s) km
Distance(s) km
Time(s)
Time(s)
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
LB #______
List Exercise:
D
or:
n
R
L
R
C
PM STRENGTH As Prescribed
or:
n
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
R
L
R
LB #______
List Exercise:
SWIM As Prescribed
or:
D
SWIM As Prescribed
Distance(s)
Distance(s)
Time(s)
Time(s)
E
E
SPEED AND POWER
or:
SPEED AND POWER
Plyometrics
Number of Reps
Plyometrics
Number of Reps
Sprints
Number of Sets
Sprints
Number of Sets
Distance(s) m
J O I N T TA S K F O R C E TW O
Distance(s) m
PA G E 8 7
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A
B
A
B
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Distance(s) km
Distance(s) km
Time(s)
Time(s)
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
LB #______
List Exercise:
D
or:
n
R
L
R
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
or:
D
SWIM As Prescribed
Distance(s)
Distance(s)
Time(s)
Time(s)
E
E
SPEED AND POWER
L
R
or:
SPEED AND POWER
Plyometrics
Number of Reps
Plyometrics
Number of Reps
Sprints
Number of Sets
Sprints
Number of Sets
PA G E 8 8
R
LB #______
List Exercise:
SWIM As Prescribed
Distance(s) m
or:
n
Distance(s) m
J O I N T TA S K F O R C E TW O
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A
B
A
B
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Distance(s) km
Distance(s) km
Time(s)
Time(s)
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
LB #______
List Exercise:
D
or:
n
R
L
R
C
PM STRENGTH As Prescribed
or:
n
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
R
L
R
LB #______
List Exercise:
SWIM As Prescribed
or:
D
SWIM As Prescribed
Distance(s)
Distance(s)
Time(s)
Time(s)
E
E
SPEED AND POWER
or:
SPEED AND POWER
Plyometrics
Number of Reps
Plyometrics
Number of Reps
Sprints
Number of Sets
Sprints
Number of Sets
Distance(s) m
J O I N T TA S K F O R C E TW O
Distance(s) m
PA G E 8 9
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A
B
A
B
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Distance(s) km
Distance(s) km
Time(s)
Time(s)
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
LB #______
List Exercise:
D
or:
n
R
L
R
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
or:
D
SWIM As Prescribed
Distance(s)
Distance(s)
Time(s)
Time(s)
E
E
SPEED AND POWER
L
R
or:
SPEED AND POWER
Plyometrics
Number of Reps
Plyometrics
Number of Reps
Sprints
Number of Sets
Sprints
Number of Sets
PA G E 9 0
R
LB #______
List Exercise:
SWIM As Prescribed
Distance(s) m
or:
n
Distance(s) m
J O I N T TA S K F O R C E TW O
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A
B
A
B
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Distance(s) km
Distance(s) km
Time(s)
Time(s)
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
LB #______
List Exercise:
D
or:
n
R
L
R
C
PM STRENGTH As Prescribed
or:
n
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
R
L
R
LB #______
List Exercise:
SWIM As Prescribed
or:
D
SWIM As Prescribed
Distance(s)
Distance(s)
Time(s)
Time(s)
E
E
SPEED AND POWER
or:
SPEED AND POWER
Plyometrics
Number of Reps
Plyometrics
Number of Reps
Sprints
Number of Sets
Sprints
Number of Sets
Distance(s) m
J O I N T TA S K F O R C E TW O
Distance(s) m
PA G E 9 1
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A
B
A
B
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Distance(s) km
Distance(s) km
Time(s)
Time(s)
C
PM STRENGTH As Prescribed
Set 1 Set 2 Set 3 Set 4
List Exercise: L
R
L
R
L
LB #______
List Exercise:
D
or:
n
UB #______
R
L
R
C
PM STRENGTH As Prescribed
Set 1 Set 2 Set 3 Set 4
List Exercise: L
R
L
R
L
or:
D
SWIM As Prescribed
Distance(s)
Distance(s)
Time(s)
Time(s)
E
E
SPEED AND POWER
L
R
or:
SPEED AND POWER
Plyometrics
Number of Reps
Plyometrics
Number of Reps
Sprints
Number of Sets
Sprints
Number of Sets
PA G E 9 2
R
LB #______
List Exercise:
SWIM As Prescribed
Distance(s) m
or:
n
UB #______
Distance(s) m
J O I N T TA S K F O R C E TW O
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A
B
A
B
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Week ____ Day ____ Date __________________
AM AEROBIC/ANAEROBIC
As Prescribed
or:
n
Distance(s) km
Distance(s) km
Time(s)
Time(s)
C
PM STRENGTH As Prescribed
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
LB #______
List Exercise:
D
or:
n
R
L
R
C
PM STRENGTH As Prescribed
or:
n
UB #______ Set 1
List Exercise: L R
Set 2 Set 3 Set 4
L
R
L
R
L
R
LB #______
List Exercise:
SWIM As Prescribed
or:
D
SWIM As Prescribed
Distance(s)
Distance(s)
Time(s)
Time(s)
E
E
SPEED AND POWER
or:
SPEED AND POWER
Plyometrics
Number of Reps
Plyometrics
Number of Reps
Sprints
Number of Sets
Sprints
Number of Sets
Distance(s) m
J O I N T TA S K F O R C E TW O
Distance(s) m
PA G E 9 3
Please direct any comments or suggestions
pertaining to this manual in writing to
CANADIAN FORCES PERSONNEL SUPPORT AGENCY
Directorate of Human Performance and Health Promotion
4210 Labelle Street
Ottawa, Ontario
K1A OK2
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