SOA Pre-selection Physical Fitness Training Program

SOA Pre-selection Physical Fitness Training Program
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
SPECIAL
OPERATIONS
ASSAULTER
Pre-Selection Physical Fitness Training Program
4th Edition
2015
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ACKNOWLEDGEMENTS
The Canadian Forces Morale and Welfare Services, Directorate
of Fitness, in conjunction with the Canadian Special Operations
Forces Command, have developed the following Special Operations
Assaulter Pre-Selection Physical Fitness Training Program for
Joint Task Force 2.
Authors
Dr. Howie Wenger
University of Victoria
Victoria BC
Sue Jaenen M.Sc.
Mark Carlson M.Sc., CSCS
Canadian Forces Morale and Welfare Services
Ottawa, ON
The authors would like to acknowledge the following contributors:
Callum Winton, M.Sc (c)., CSCS
Vincent Meunier, BEP., CSCS
Canadian Forces Morale and Welfare Services
The Authors would especially like to thank all of the Special Operations
Assaulter candidates who graciously volunteered to participate in the
research of this program. Without their contribution to this project the
completion of the Special Operations Assaulter Pre-Selection Physical
Fitness Training Program would not have been possible.
© HER MAJESTY IN RIGHT OF CANADA,
AS REPRESENTED BY THE
MINISTER OF NATIONAL DEFENCE
2015
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SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
FOREWORD
The Special Operations Assaulter (SOA) Pre-Selection Physical
Fitness Training Program has been developed by the Canadian
Forces Morale and Welfare Services (CFMWS) in conjunction with the
Canadian Special Operations Forces Command (CANSOFCOM). The
purpose of this manual is to help candidates optimally prepare for
the physical demands of the SOA Phase III selection process. Phase
III is a structured assessment process that evaluates performance
while placing candidates under intense 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 SOA Phase III selection process.
This is an extremely strenuous training program. Prior to attempting
this program it is recommended that you are able to reach Level 1
in all of the Fitness Check exercises on pages 24-30 prior to
commencing this program. The SOA Pre-Selection Physical Fitness
Training Program is an evidence-based training program that is
reflective of the demands of Phase III selection as well as the SOA
occupation.
Reaching Level 1 in all of the Fitness Check exercises 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.
If you are unable to achieve these standards, please consult your local
PSP staff as well as DFIT.ca for supplemental programming.
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TABLE OF CONTENTS
ACKNOWLEDGEMENTS........................................................... III
FOREWORD.................................................................................. V
INTRODUCTION
INTRODUCTION.............................................................................1
REQUIREMENTS...........................................................................1
PHYSICAL FITNESS COMPONENTS.............................................2
PREPARATION...............................................................................3
INJURY PREVENTION AND SAFETY.............................................4
STRATEGIES FOR EXERCISING IN THE HEAT
AND RE-HYDRATION.....................................................................7
FUELLING YOUR TRAINING ENGINE............................................8
FUEL FOR TRAINING AND RECOVERY.......................................10
HEALTH APPRAISAL QUESTIONNAIRE......................................14
THE SOA FITNESS PROGRAM
THE TRAINING PROGRAM AT-A-GLANCE..................................17
THE SET-UP..........................................................................18
DOING IT...............................................................................19
TIPS TO INCREASE YOUR CHANCES OF SUCCESS.............20
TRAINING PERSCRIPTION CHARTS....................................21
THE FITNESS CHECK WEEK......................................................24
CHECKING YOUR AEROBIC FITNESS..................................25
CHECKING YOUR STRENGTH..............................................26
CHECKING YOUR POWER, SPEED AND
ANAEROBIC CAPACITY.........................................................30
TRACKING YOUR PROGRESS...............................................31
EXCERCISE CIRCUITS AND ROUTINES
WARM UP....................................................................................35
COOL DOWN................................................................................42
MOBILITY.....................................................................................50
STRENGTH TRAINING CIRCUITS................................................59
ABDOMINAL CORE CIRCUITS..............................................73
TECHNIQUE CIRCUIT...........................................................78
MUSCULAR INTERVALS..............................................................82
POWER AND SPEED TRAINING..................................................85
PLYOMETRIC CIRCUIT..........................................................85
SPRINT PROGRAM...............................................................88
PERSONAL TRAINING
PERSONAL TRAINING RECORDS...............................................91
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SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
INTRODUCTION
SOA are personnel of the Canadian Armed Forces (CAF) Regular
Force who are directly employed in the tactical aspects of Special
Operations and other high value tasks. SOAs are responsible for
conducting a wide variety of Special Operations and counterterrorism tasks such as hostage rescue operations, Special
Operations patrols, surveillance, offensive actions and close
personal protection.
The physical demands of Special Operations require that members
have elevated 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
an 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 Phase III selection and
training processes reflect the actual job demands.
REQUIREMENTS
CAF members who have submitted a notice of intent and completed
the CANSOFCOM recruiting and selection forms, and who have met
the minimum medical category for service with JTF 2, must complete
all components of the JTF 2 SOA Physical Fitness Selection Test and
meet established fitness standards. This training program will help to
prepare you for the selection test, but more importantly it will prepare
you for the rigors of the Phase III selection process.
JTF 2 SOA 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 SOA Physical Fitness Selection
Standards will not be permitted to continue with the selection process.
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PHYSICAL FITNESS COMPONENTS
The physical fitness components necessary for the successful
completion of Phase III selection in order of importance are:
•
Aerobic Power (VO2max): This is the maximum rate that your body
uses oxygen to fuel the work that you are doing. It is also a critical
component of your body`s 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 of 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 min
to over 5 min 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, and combatives. It is also important
in resisting injuries and providing the base for the development of
power.
•
Muscular Endurance: This is the ability of your muscles to perform
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.
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PREPARATION
This is a strenuous training 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 successfully reached Level 1 in all of the
Fitness Check exercises found on pages 24-31 of this manual, prior
to commencing this program. Undertaking this program without the
necessary prerequisite fitness levels will put you at risk of serious
injury.
When training at these intensities, frequencies and durations, it
is important for you to properly rest, hydrate, eat and sleep. Rest,
recovery and mobility days are built into this 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 ensure
that during this training phase you are optimally hydrated (see page 7),
fuelled and nourished (see pages 8-10), and that you are getting at
least 8 hours of sleep each night.
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, re-hydrating sufficiently, and avoiding training during the hottest
time of the day are important strategies to undertake. Advice for these
strategies appears on page 7.
Following accepted safety practices will ensure that you minimize the
risks of injury and maximize both your enjoyment and the benefits of
your training. See pages 4-6 for tips on this.
With the high volumes of training prescribed in this program the risk
of becoming overtained increases. The symptoms of overtraining and
the strategies to avoid this condition are noted on page 6.
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INJURY PREVENTION AND SAFETY
Many strategies for avoiding injury and training safely involve common
sense, 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.
•
Have a health check-up: It is always wise to get medical clearance
prior to starting any new exercise program. The Fitness for
Occupational Requirements of CAF Employment Health Appraisal
Questionnaire should be completed by all candidates (see
page 14).
•
Warm up: Begin each training session with 8-12 min of low intensity
exercise that includes your large muscle groups (i.e. jogging)
followed by 8-12 min of dynamic stretching (see page 35). This will
increase your muscle temperature, core temperature and blood
flow resulting in: faster muscular contractions, increased rates of
force development, increased oxygen delivery to working muscles
and enhanced metabolic reactions. Therefore, completing a warm
up will prepare you mentally and physically for your workout and
help you get the most out of each and every training session.
•
Cool down: End each training session with 10-15 min of low
intensity exercise using your large muscle groups, and the muscles
that you used in your workout. This will enhance your recovery by:
maintaining the blood flow to previously exercised musculature,
removing metabolic wastes and heat, as well as delivering fluids
fuels and hormones.
•
Mobility (Body Maintenance): Incorrect movement patterns and
body positions adopted throughout the day result in a stiffening
and shortening of body tissues. This results in a loss of range of
motion and reductions in the ability to generate force. The human
body will compensate for poor mobility allowing for function, but
at a physiological cost of additional wear and tear on tissues and
joints. Mobility training can help to restore optimal functioning
allowing for full physical capacities to be available at a moment’s
notice. Correct body positions and postures will: i) eliminate
mechanical deficiencies reducing the risk of overuse injuries; ii)
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weather bad mechanics longer with less physiological cost; and
iii) increases the ability to generate forces and torques. Mobility
training should be completed for a minimum of 15-20 min each
day after the evening workout, and should also be performed on
active recovery days.
•
Train with a partner: This is especially important when doing
resistance exercises with free weights so that 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.
•
Protect your back: Protect your back from undue stress during
lifting, carrying and all your dynamic activities. Ensure that you
maintain a neutral spine positon when completing lifts, carries
and dynamic activities. Avoid extreme positions, face the object
when lifting and use your legs. Turn while carrying loads by
moving your feet not by twisting your torso.
•
Use proper technique: During strength training make sure that
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.
For more information on breathing techniques during strength
training please consult your local PSP fitness staff.
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•
Avoid overtraining: With high volumes of training like those
prescribed in this program the potential for becoming “overtrained”
is increased. Symptoms of overtraining include: 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
resting heart rate after waking, and an inability to maintain
performance. The best ways to avoid these states 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 hydrated
(see pages 7-10).
• 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 counselling services available to you if you need
help in dealing with problems.
• Get minor injuries such as abrasions, bruises, strains and
cuts treated immediately.
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 occurs, or if a minor injury persists.
•
•
•
•
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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.
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STRATEGIES FOR EXERCISING IN THE HEAT
AND 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, you lose fluids which decreases your
performance and your ability to work. This can place a strain on your
heart and circulatory system. As well, if your body temperature rises
too far above its normal range you may faint and in extreme cases you
may do some damage to your internal organs.
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:
•
•
•
•
•
•
•
Avoid exercise outdoors at the hottest times of the day. This is
usually between 1100 -1500 HRS.
Liberally apply water-proof 30+ SPF skin lotions to all exposed
area.
Do repeated short exposures to the heat over about a week to help
with acclimatization.
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 0.4 – 0.8 litres per hour during exercise.
After exercise consume 1.5 litres of fluid for each kg of body
weight lost during exercise.
The best replacement fluids are electrolyte drinks with 5-10%
sugar, cool to cold, and taken in volumes of about 200 mL every 15
minutes.
The sensation of thirst lags behind de-hydration so begin to rehydrate 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.
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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:
•
•
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). 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, grapefruits, 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 will help you to replace your carbohydrates.
They lack other nutrients though so be sure to consume
the other components of a balanced diet!
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•
•
•
Eat protein: It is 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 alcohol intake to a minimum: 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
balanced diet by consuming additional nutrients and fluids.
For more information on nutritional wellness, and on nutrition to
optimize physical and mental performance, it is recommended that
you visit the Strengthening the Forces website at:
http://www.forces.gc.ca/en/caf-community-health-serviceswellness/index.page.
You may also want to review the Top Fuel for Top Performance
brochures available at your local PSP Health Promotion Office.
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FUEL FOR TRAINING AND RECOVERY
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HINTS FOR LONG DISTANCE MARCHING
PREPARING FOR A MARCH
•
•
•
•
•
•
•
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, 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
•
Follow the instructions on pages 35-41 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
•
•
•
•
•
•
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.
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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 a needle or knifepoint, hold it 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. Do not use too much 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:
• The space between the end of your big toe and the toe of the
boot should be the width of the thumb.
• 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:
• Boots that are too small cause pressure.
• Boots that are too large cause friction.
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•
•
•
•
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 your 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 fiber of the sock since
hot water can cause them to shrink. Socks should be completely
dry before wearing.
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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.
Yes
No
1. To the best of your knowledge, do you have a medical condition or
Medical Employment Limitation (MEL) which restricts you from
participating in a maximal fitness evaluation or a progressive training
program?
2. Is there any other reason you would need to talk to a physician
prior to your fitness evaluation or training program?
3. Do you have a valid Periodic Health Assessment (PHA)? If "No",
proceed to Blood Pressure.
Blood Pressure
Your pre-evaluation blood pressure is less than or equal to 150/100
mm Hg
Your pre-evaluation blood pressure lies between 141/91 mm Hg and
150/100 mm Hg and is considered to be slightly above the normal
range. It is recommended that you consult your MO.
____________________________________________
_____________________________________________________
Name (print )
Date (yy/mm/dd)
________________________________________________________________________________
Signature of CAF member
If you answered “Yes” to one or both of questions 1 & 2 it is
recommended that you see your medical provider prior to attempting
this program. If you answered “No” to question 3 please proceed to
have your blood pressure measured by a medical provider or your
local PSP fitness staff.
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SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
THE SOA FITNESS PROGRAM
If you have reached Level 1 on all of the Fitness Check exercises this
12-week training program should bring you to Level 2 as shown on the
Fitness Check Table on page 30 and lead you naturally into Phase III.
If you have not reached Level 1 on all of the Fitness Check exercises
then you should consult your local PSP fitness staff and DFIT.ca for
supplemental programming. Once you are able to pass the standard,
switch to the SOA Pre-Selection Physical Fitness Training Program.
The following table provides an overview of this program. Full details
of each training session are included in the Training Prescription
Charts on pages 21-23.
THE TRAINING PROGRAM AT-A-GLANCE
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
WEEK 1
FC
FC
FC
RRM
FC
FC
RD
WEEKS 2 & 3
TD
TD
TD
RRM
TD
TD
RD
WEEKS 4 & 5
TD
TD
TD
RRM
TD
TD
RD
WEEK 6
FC
FC
FC
RRM
FC
FC
RD
WEEKS 7 & 8
TD
TD
TD
RRM
TD
TD
RD
WEEKS 9 & 10
TD
TD
TD
RRM
TD
TD
RD
WEEK 11
FC
FC
FC
RRM
FC
FC
RD
WEEK 12
TA
TA
TA
RRM
TA
TA
RD
FC = Fitness Check
TD = Training Day
RRM = Rest/Recovery/Mobility Day
RD = Rest/Recovery Day
TA = Taper Day
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THE SET-UP
•
•
•
•
•
•
The time allocated to progress from Entry to Level 2 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 think that you will be able to reach Level 2 in all components
by the end of Week 11, then your preparation time 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 24-31.
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: these days are
not scheduled back to back (on the weekend, for example), since
that will require you to train for five days straight. Too many days
of training in a row without rest can lead to a buildup in fatigue, a
reduced quality of training and increase your risk of sustaining an
injury.
The strength, speed, and power circuits employed here are due to
their task specificity, availability of facilities and equipment, and
most importantly, to prepare you properly for Phase III. You should
be familiar with the terms used, such as repetition maximum
(RM), load, reps, and sets. If not, please consult your local PSP
fitness staff.
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.
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SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
DOING IT
•
•
•
•
•
Each training day includes AM (morning) and PM (late afternoon
or early evening) sessions. This allows for the volume of training
to be sufficient in order to help you reach target fitness levels. It
also simulates the high volumes of work that occur during Phase
III.
The AM sessions are devoted to continuous runs to develop aerobic
capacity (on Days 1, 3, and 6), interval runs for aerobic power
and anaerobic capacity (on Days 2 and 5) and muscular intervals
(on Day 2) for anaerobic capacity and muscular endurance. The
distances/paces for these sessions are noted in the Training
Prescription Charts.
The PM sessions on Days 1, 3, and 6, are devoted to improving
lifting technique, building strength, speed, and power. The
circuits for these are shown on pages 21-23 and in the Training
Prescription Charts.
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 5, treading water is interspersed between interval
swims, and follows the swim on Day 2. These are low impact
activities that challenge both aerobic fitness and leg strength.
If you are having trouble finishing workouts, you miss workouts
in any week, your fitness checks are not increasing, or you can’t
reach fitness check levels, you can repeat the previous training
week and move on from there. If you are unsure how to proceed or
require assistance contact your local PSP fitness staff.
The Training Prescription Charts with full details of the program
appear on pages 21-23. This is followed by the Fitness Check details,
the warm up/cool down/mobility routines, the strength training
circuits (including core training), the technique circuit, the muscular
intervals and the power and speed training.
FACTA NON VERBA
Page 19
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
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. Candidates who follow the 12 week
program are twice as likely to complete Phase III when compared to
candidates who partially followed the program or followed another
prescribed exercise program. Here are some strategies prior to
starting the program that can increase your likelihood of completing
the 12 weeks.
•
•
•
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
session 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
fitness staff to assist in coordinating group workouts. In the past,
PSP fitness 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 Fitness 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 fitness staff, he or she can
assist you with the fitness checks or even help in tailoring the
program to your individual strengths and weaknesses.
Page 20
FACTA NON VERBA
WEEK 1
WEEKS 2 & 3
PM: RUCK
MARCH
Distance/time/
weight (pace)
8 km / 1:20 / 24.5
kg (6.0 kmph)
AM: STRENGTH
Circuit 1, 2 or 3
10 RM, 3 sets, reps
7, 8, 8
PM: SWIMMING
900 m
tread water for 5 x 3 min
AM: AEROBIC / ANAEROBIC
INTERVALS
Run / easy x reps (pace)
30s / 30s x 5 (175 m/30 s)
1 min / 1 min x 4
(300 m/min)
2 min / 2 min x 3
(575 m/2 min)
3 min / 3 min x 2
(825 m/3 min)
PM: SWIMMING
800 m
PM: POWER/STRENGTH
Plyometrics Circuit 1,
3 sets
Sprints
10 m x 2; 20 m x2,
40 m x 2
60 m x 2, 80 m x 2,
100 m x 2
Strength Circuit 1, 2 or 3
12 RM, 3 sets,
reps: 11, 10, 10
AM: AEROBIC
CONTINUOUS
9 km run (each 1.5 km)
5:30, 7:30, 7:15, 7:00, 6:45,
6:30
PM: RUCK MARCH
Distance/time/weight (pace)
8 km / 1:30 / 24.5 kg
(5.33 kmph)
AM: POWER/STRENGTH
Plyometrics Circuit 1, 1 set
Sprints
20 m x 6; 40 m x 4;
60 m x 1
Strength Circuit 1, 2 or 3
15 RM, 2 sets, reps: 14, 12
AM: AEROBIC / ANAEROBIC
INTERVALS
Run / easy x reps (pace)
30s / 30s x 5
(150 m/30 s)
1 min / 1 min x 4
(275 m/min)
2 min / 2 min x 3
(550 m/2 min)
3 min / 3 min x 2
(800 m/3 min)
AM: AEROBIC
CONTINUOUS
8 km run
(times for km 1-8)
5:15, 5:00,
4:45, 4:30,
4:30, 4:30,
4:45, 5:00
PM: STRENGTH
Circuit 1 2 or 3
12 RM, 2 sets,
reps: 11, 9
Strength/Anaerobic Check
AM: push-ups, 400 m run
PM: easy jog, mobility
Strength Check
AM: bench press
PM: pull ups, squats
Aerobic Fitness
Check
AM: 2400 m run
DAY 3
WEDNESDAY
DAY 2
TUESDAY
DAY 1
Active
Recovery (easy
jog) and
Mobility
Active
Recovery (easy
jog) and
Mobility
Active
Recovery
(easy jog) and
Mobility
DAY 4
THURSDAY
PM: RUCK MARCH
Distance/time/weight (pace)
10 km / 1:48 / 24.5 kg
(5.5 kmph)
AM: SWIMMING (Week 4)
200 m crawl, 200 m breast,
200 m side, 200 m back
Tread water for 2 min
between each
Note: only 50 m of each in
Week 5
PM: SWIMMING
800 m
tread water for 5 x 3 min
AM: AEROBIC / ANAEROBIC
INTERVALS
Run / easy x reps (pace)
30s / 30s x 1 (175 m/30 s)
1 min / 1 min x 2
(300 m/min)
2 min / 2 min x 3
(575 m/2 min)
3 min / 3 min x 4
(800 m/3 min)
Aerobic Fitness Check
AM: 8 km run
PM: easy jog, mobility
FRIDAY
DAY 5
PM:
TECHNIQUE/STRENGTH
Technique Circuit
43.2 kg, 2 sets,
reps: 15 & 15
Strength
Circuit 1, 2 or 3
15 RM, 2 sets,
reps: 14, 12
AM: AEROBIC
CONTINUOUS
10 km run 46 min
6 km run 27 min
(Week 5)
PM:
TECHNIQUE/STRENGTH
Technique Circuit
20.5 kg, 2 sets,
reps: 15, 15
Strength Circuit 1, 2 or 3
10 RM, 2 sets, reps: 9, 7
AM: AEROBIC
CONTINUOUS
10 km run 48 min
Power Check
AM: vertical jump
PM: 40 m sprint
DAY 6
SATURDAY
PM:
STRETCH
AM:
STRETCH
PM:
STRETCH
AM:
STRETCH
REST
SUNDAY
DAY 7
WEEK 6
WEEKS 7 & 8
WEEKS 9 & 10
FACTA NON VERBA
WEEKS 4 & 5
MONDAY
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
TRAINING PERSCRIPTION CHARTS
Page 21
D
PM
M
Dista
weig
8k
24.5 kg
AM: S
Circui
12 R
reps
PM
M
Dista
weig
8 km /
(6.
AM: S
Circui
12 R
reps
AM: 2
Aero
M
WEEK 6
WEEKS 7 & 8
PM: RUCK
MARCH
Distance/time/
weight (pace)
8 km / 1:20 /
24.5 kg (6.0 kmph)
AM: STRENGTH
Circuit 1, 2 or 3
12 RM, 2 sets,
reps: 11, 10
PM: SWIMMING
1000 m
AM: MUSCUALR INTERVALS
400 m x 2 (95 s)
Lunges, T-push ups 20, 18
400 m x 2 (95 s)
Squat jumps, mountain climber
20, 18
400 m x 2 (95 s)
Squat thrusts, push ups 20, 18
PM: SWIMMING
1000 m
tread water for 3 x 5 min
PM: POWER/STRENGTH
Plyometrics Circuit 1, 3 sets
Sprints:
20 m x 6; 40 m x 4;
60 m x 2
Strength Circuit 1, 2 or 3
15 RM, 3 sets,
reps: 11, 12, 10
AM: AEROBIC
CONTINUOUS
7.5 km run (each 1.5 km)
5:00, 7:20, 6:20,
7:20, 6:20
PM: POWER/STRENGTH
Plyometrics Circuit 1, 2 sets
Sprints:
20 m x 6; 40 m x 4;
60 m x 2
Strength Circuit 1, 2 or 3
15 RM, 3 sets,
reps: 14, 12, 10
AM: AEROBIC
CONTINUOUS
9 km run (each 1.5 km)
5:15, 7:00, 7:15, 7:00,
6:45, 6:30
AM: MUSCUALR INTERVALS
400 m x 2 (105 s)
Lunges, T-push ups 20, 15
400 m x 2 (105 s)
Squat jumps, mountain
climber 20, 15
400 m x 2 (105 s)
Squat thrusts, push ups 20, 15
AM: STRENGTH
Circuit 1, 2 or 3
12 RM, 2 sets,
reps: 11, 10
PM: RUCK
MARCH
Distance/time/
weight (pace)
8 km / 1:20 / 20 kg
(6.0 kmph)
Strength/Anaerobic Check
AM: push-ups, 400 m run
PM: easy jog, mobility
Strength Check
AM: bench press
PM: pull ups, squats
Aerobic Fitness
Check
AM: 2400 m run
DAY 3
WEDNESDAY
DAY 2
TUESDAY
DAY 1
Active
Recovery (easy
jog) and
Mobility
Active
Recovery (easy
jog) and
Mobility
Active
Recovery
(easy jog) and
Mobility
DAY 4
THURSDAY
Power Check
AM: vertical jump
PM: 40 m sprint
DAY 6
SATURDAY
(Do an easy run from Weeks
2-3 in Week 10 only)
PM: RUCK MARCH
Distance/time/weight (pace)
13 km / 2:18 / 24.5 kg (5.5
kmph)
AM: SWIMMING
1000 m swim
tread water for 1.5 min after
each 200 m
PM: POWER/STRENGTH
Plyometrics Circuit 1, 2
sets (Week 9 only)
Sprints:
20 m x 6; 40 m x 4; 80 m
x 2; 100 m x 1; 20 m x 2;
40 m x 2; 100 m x 1
(Week 10 only)
Strength Circuit 1, 2 or 3
10 RM, 2 sets, reps: 8, 6
AM: AEROBIC
CONTINUOUS
10 km run 44 min
6 km run 26 min (Week
10)
AM: AEROBIC / ANAEROBIC AM: POWER/STRENGTH
Plyometrics Circuit 1, 2
INTERVALS
sets
Run / easy x reps (pace)
Sprints:
30s / 30s x 1 (175 m/30 s)
20 m x 2; 40 m x 4;
1 min / 1 min x 2
60 m x 6
(325 m/min)
Strength Circuit 1, 2 or 3
2 min / 2 min x 3
10 RM, 3 sets, reps: 9, 8, 8
(600 m/2 min)
3 min / 3 min x 4
PM: RUCK MARCH
(850 m/3 min)
Distance/time/weight
(pace)
PM: SWIMMING
10 km / 1:48 / 30 kg
1000 m
(5.5 kmph)
tread water for 1 min
after each 200 m
Aerobic Fitness Check
AM: 8 km run
PM: easy jog, mobility
FRIDAY
DAY 5
PM:
STRETCH
AM:
STRETCH
PM:
STRETCH
AM:
STRETCH
REST
SUNDAY
DAY 7
WEEK 11
WEEK 12
Page 22
WEEKS 9 & 10
MONDAY
DAY 1
MONDAY
PM: STRENGTH
Circuit 1 2 or 3
12 RM, 2 sets,
reps: 11, 10
AM: AEROBIC
CONTINUOUS
5 km run
(times for km 14:30, 4:15, 4:00,
4:00, 4:30
Aerobic Fitness
Check
AM: 2400 m run
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
TRAINING PERSCRIPTION CHARTS
FACTA NON VERBA
:
TCH
:
TCH
:
TCH
:
TCH
ST
DAY
WEEK 11
WEEK 12
Y7
PM: STRENGTH
Circuit 1 2 or 3
12 RM, 2 sets,
reps: 11, 10
PM: SWIMMING
400 m
Tread water for 10 min
after a 3 min rest
AM: AEROBIC
CONTINUOUS
3 km run 10:30
AM: AEROBIC / ANAEROBIC
INTERVALS
Run / easy x reps (pace)
1 min / 1 min x 2 (325 m / min)
2 min / 2 min x 3
(600 m / 2 min)
3 min / 3 min x 1
(850 m / 3 min)
4 min / 4 min x 1
(1125 m/4 min)
AM: AEROBIC
CONTINUOUS
5 km run
(times for km 1-5)
4:30, 4:15, 4:00,
4:00, 4:30
PM: POWER/STRENGTH
Plyometrics Circuit 1,
1 set
Sprints:
20 m x 3; 40 m x 2; 60 m x
1
Strength Circuit 1, 2 or 3
15 RM, 1 set, reps: 14
Strength/Anaerobic Check
AM: push-ups, 400 m run
PM: easy jog, mobility
Strength Check
AM: bench press
PM: pull ups, squats
Aerobic Fitness
Check
AM: 2400 m run
DAY 3
WEDNESDAY
DAY 2
TUESDAY
DAY 1
MONDAY
Active
Recovery
(easy jog) and
Mobility
Active
Recovery
(easy jog) and
Mobility
DAY 4
THURSDAY
PM: RUCK MARCH
Distance/time/weight (pace)
8 km / 1:20 / 24.5 kg
(6.0 kmph)
AM: SWIMMING
400 m swim
Tread water for 10 min
after a 3 min rest
Aerobic Fitness Check
AM: 8 km run
PM: easy jog, mobility
FRIDAY
DAY 5
PM: POWER/STRENGTH
Sprints:
20 m x 3; 40 m x 2;
80 m x 1
Strength Circuit 1, 2 or 3
10 RM, 1 set, reps 10
AM: AEROBIC
CONTINUOUS
2 km run 7 min
Power Check
AM: vertical jump
PM: 40 m sprint
DAY 6
SATURDAY
PM:
STRETCH
AM:
STRETCH
REST
SUNDAY
DAY 7
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
TRAINING PERSCRIPTION CHARTS
FACTA NON VERBA
Page 23
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
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 schedules for the tests (date and time of session) are noted
on the Training Prescription Charts on pages 21-23.
Aerobic Power
2400 m run
Aerobic Capacity
8 km run
Anaerobic Capacity
400 m run
Upper Body Strength
Bench Press
Push ups
Pull ups
Sit ups
Lower Body Strength
Squats
Lower Body Power
Vertical Jump
Lower body Speed
40 m Sprint
Page 24
FACTA NON VERBA
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
CHECKING YOUR FITNESS
Note: Use the Fitness Check Table on page 30 to determine your level
in each of the 10 fitness items. Record your level on the Tracking
Progress form on page 31 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 2.
CHECKING YOUR AEROBIC FITNESS
NOTE: Remember to do a complete warm up prior to and cool down
(pages 35-49) following each of the Fitness Check sessions.
You should do these Fitness Checks with a partner who can act as both
a safety “spotter” and a recorder.
AEROBIC POWER
2400 Meter Run
• This is six laps of a 400 m track. Pace yourself to give you the best
average speed. Ensure that you complete the warm up prior to the
run. In order to meet Level 2 standard, you should average 85 s
per lap.
AEROBIC CAPACITY
8 Kilometer Run
• This can be run over a flat measured course or 20 laps of a 400 m
track. As with the 2400 m run, select a pace to give you the highest
average speed. Complete the warm up prior to the run. In order to
meet the Level 2 standard, you should average about 4:20 (min:s)
per km or 1:45 (min:s) per lap.
FACTA NON VERBA
Page 25
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
CHECKING YOUR STRENGTH
UPPER BODY STRENGTH
Bench Press
• Lie on a bench with your feet flat on the floor, hips, shoulders and
head in contact with the bench.
• Grasp the bar with an overhand grip slightly wider than shoulder
width apart.
• Lift the load above the chest, approximately above the nipples with
arms fully extended.
• Lower the bar to approximately 5 cm above the chest and pause
momentarily.
• Push the bar back up to the starting position.
Note: Prior to the test do a warm up with a light load, and then start
the test with a 65 kg load and 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 55 kg to do your Fitness
Check. If you do more than 20 reps with 65 kg, use 75 kg for your next
Fitness Check.
Push-Ups
• Take a position with hands flat on the floor, underneath the
shoulders, fingers pointing forwards, back straight and head
neutral.
• Lower the torso down towards the ground until arms reach a 90°
angle, then push up back to the starting position.
• Engage the abdominals to maintain a straight back, and neutral
head posture throughout the exercise.
Record the number of push-ups completed without stopping. Do not
rush; perform the push-ups smoothly. Page 26
FACTA NON VERBA
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
Pull-Ups
• Grasp the bar with an overhand grip slightly wider than shoulder
width apart.
• Hang with arms fully extended, knees flexed and ankles crossed.
• Pull yourself up until your chin is above the bar.
• Lower down to the starting position in a slow controlled manner.
• Pause momentarily at the bottom to ensure that you do not swing
or kip.
Record the number of pull-ups completed without stopping. Do not
rush; perform the pull-ups smoothly.
LOWER BODY STRENGTH
Squats
• Stand with feet shoulder with apart, toes pointing forwards, back
erect, and head in a neutral position.
• Squeeze the shoulder blades together and raise the shoulders to
create a “shelf” for the bar.
• Rest the bar on the “shelf” and squat down until the thighs are
parallel to the floor while maintaining a neutral head position, and
knees aligned over the feet.
• Return to the starting position by pushing your heels into the floor,
extending the hips and knees while maintaining the integrity of
the upper body.
Note: Prior to the test, do a warm up using a light load (i.e. 5 or 6 reps
at 50% of the prescribed load), then start the test with a load of 80 kg.
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 70 kg to do your Fitness Check. If you do more than
20 reps, use 90 kg for your next Fitness Check.
FACTA NON VERBA
Page 27
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
ABDOMINAL STRENGTH
Sit-Ups
• Lie supine on the ground with the feet on the ground, knees bent
to 90°, hands behind ears and elbows pointed forwards.
• Keep the elbows pointed forwards, feet in contact with the ground
and hands touching the head, sit-up so that the elbows touch the
top of the knees.
• Return to the starting position ensuring that the shoulder blades
make contact with the ground.
Note: Complete the sit-ups at a rate of 25 per min. To meet the Level
2 (SOA standard) you must do this for five minutes.
LEG POWER
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.
Note: Follow the order on each Fitness Check item as listed on the
program and remember to warm up and stretch prior to your jumping
tests.
Page 28
FACTA NON VERBA
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
LEG SPEED
40 m Sprint
• Mark off a course on a running track of 40 m.
• It would be ideal to use timing lights for this, but a stopwatch in
experienced hands is good.
• 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 0.01 s while the stopwatch
should be read to 0.1 s.
Be sure to complete the warm up prior to, and cool down following,
the sprints.
ANAEROBIC CAPACITY
400 m Run
• It is convenient to use a 400 m track but a measured distance on a
flat running surface is also good.
Note: Be sure to complete the warm up prior to, and cool down
following, the run.
If you have reached Level 3 on one or more Fitness Check exercises 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.
Aerobic Power;
Aerobic Capacity;
Upper Body Strength;
Lower Body Strength; and
Power and Speed (Anaerobic Power).
FACTA NON VERBA
Page 29
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
CHECKING YOUR POWER, SPEED AND ANAEROBIC CAPACITY
FITNESS CHECK
FITNESS EXERCISES
LEVEL 1
LEVEL 2
LEVEL 3
AEROBIC
2400 m Run (min:s)
8:30 - 8:16
8:15 - 8:00
< 8:00
8 km Run (min:s)
37:30 - 35:01
35:00 - 34:01
< 34:00
13 - 14
24 - 25
33 - 34
39 - 40
50 - 52
9 - 11
15 - 16
26 - 27
35 - 36
41 - 43
53 - 54
12 - 13
17 +
28 +
37 +
44 +
55 +
14 +
STRENGTH
Upper Body
Bench Press (reps)
75 kg
65 kg
55 kg
45 kg
Push-ups (reps)
Pull-ups (reps)
Lower Body
Squats (reps)
90 kg
80 kg
70 kg
60 kg
Abdominal core
Sit-ups (reps)
9 - 11
16 - 18
18 - 21
21 - 24
12 - 14
19 - 21
22 - 25
25 - 28
15 +
22 +
26 +
29 +
100 – 124
125 – 149
150 +
POWER AND SPEED
Vertical Jump (cm)
40 m Sprint (s)
50 - 54
5.25 - 5.21
55 - 59
5.20 - 5.16
60 +
< 5.16
ANAEROBIC CAPACITY
400 m Run (min:s)
1:15 - 1:11
1:10 - 1:06
< 1:05
Page 30
FACTA NON VERBA
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
TRACKING YOUR PROGRESS
FITNESS EXERCISES
WEEK 1
SCORE LEVEL
WEEK 6
SCORE LEVEL
WEEK 11
SCORE LEVEL
AEROBIC
2400 m Run (min:s)
8 km Run (min:s)
STRENGTH
Upper Body
Bench Press (reps)
75 kg
65 kg
55 kg
45 kg
Push-ups (reps)
Pull-ups (reps)
Lower Body
Squats (reps)
90 kg
80 kg
70 kg
60 kg
Abdominal core
Sit-ups (reps)
POWER AND SPEED
Vertical Jump (cm)
40 m Sprint (s)
ANAEROBIC CAPACITY
400 m Run (min:s)
FACTA NON VERBA
Page 31
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
Page 32
FACTA NON VERBA
3
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
WARM UP
Prior to completing the dynamic stretches ensure that you have
warmed up by lightly jogging, skipping or spinning for 8-12 min to
increase muscle temperature and blood flow. Measure out a 12 m
area to complete the 3-Step stretches. Complete one rep of each
stretch then lightly jog back to the starting point. For all other dynamic
stretches complete one set of 10 reps for each exercise. NOTE: If you
still have an area of your body that is tight after completing the
dynamic stretches take a few moments to further stretch that area
or any other areas you feel that you need to.
DYNAMIC STRETCHES
3-Step Hamstring Stretch
• Stand erect and shift weight to right (trail) leg.
• Extend the left (lead) leg in front of the body keeping it straight,
touching the heel on the ground and toes pulled up towards the
chest.
• Flex the torso (lean towards the ground) while maintaining the
integrity of the legs.
• Return to standing position.
• Take 3 steps in order to alternate legs and repeat on the opposite
side.
3-Step Heel to Buttock
• Stand erect and shift weight to left (non-involved) leg.
• Flex the right (involved) knee and grasp the ankle just above the
foot with the right hand.
• Gently pull the right heel to the buttock and return to an erect
position with the body forming a straight line.
• Return to standing position.
• Take 3 steps in order to alternate legs and repeat on the opposite
side.
FACTA NON VERBA
Page 35
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
3-Step Knee to Chest
• Stand erect and shift weight to left (non-involved) leg.
• Flex the right (involved) hip and knee, and grasp the shin just
below the knee with both hands.
• Gently pull the right knee to the chest and return to an erect
position with the head neutral and chest up and out.
• Return to standing position.
• Take 3 steps in order to alternate legs and repeat on the opposite
side.
3-Step Knee to Side
• Stand erect and shift weight to left (non-involved) leg.
• Flex the right (involved) hip and knee, and grasp the shin just
below the knee with the right hand.
• Gently pull the right knee to the side and return to an erect position
with the head neutral and chest up and out.
• Return to standing position.
• Take 3 steps in order to alternate legs and repeat on the opposite
side.
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Plank to Lunge
• Assume a plank position with arms fully extended, back straight
and head neutral.
• Engage the abdominals to maintain a straight line from head to
ankles throughout the exercise.
• Flex the left knee and hip and bring the knee to the left shoulder
placing the left foot by the left hand.
• Pause momentarily (1-2 sec) to feel the stretch.
• Return to the starting position and repeat with the opposite side.
• One rep consists of stretching both left and right sides.
Dynamic Leg to Arm
• Lie supine on the floor with legs straight, feet shoulder width
apart, arms out to the side at a 45° angle and palm facing down.
• Lift the right (involved) leg off the ground, flex the right hip and
rotate your hips to the left bringing the right foot to the left hand in
a controlled manner.
• Return to the starting position and repeat on the opposite side.
• One rep consists of stretching both the left and right sides.
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Scorpion
• Lie face down on the floor with legs straight, feet shoulder width
apart, elbows away from the sides in line with the shoulders and
forearms bent to a 45° angle.
• Lift the left leg off of the floor, rotate your torso to the left, flex the
left knee and keep the left shoulder on the ground.
• Bring the left heel as close to the right shoulder as possible
maintaining a 90° bend at the knee.
• Return to the starting position and repeat on the opposite side.
• One rep consists of stretching both the left and right sides.
Supine Bridge
• Lie supine on the floor with feet flat on the floor, heels pulled up
to the buttocks, arms resting on the floor by the sides, and head
back in a neutral position.
• Engage the abdominals to maintain a straight back.
• Engage the glutes and raise the hips off of the floor.
• Hold for a count of one and then return to the starting position.
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Quadruped Extension/Rotation
• Take a position on all fours on the floor with the hands directly
underneath the shoulders and the knees directly underneath the
hips.
• Place one hand on the back of the head with the thumb slightly
above the ear, elbow relaxed at the side and sit back towards the
heels.
• Rotate the thoracic spine such that the shoulder and elbow move
internally (towards the heart).
• Next rotate the thoracic spine in the opposite direction such that
the shoulder and elbow reach towards the ceiling.
• Return to the starting position.
Adductor Dips
• Kneel on the floor with the torso erect and externally rotate
one leg perpendicular to the body such that the knee is bent to
approximately 90° and is pointing to the side.
• Engage the abdominals to maintain the correct posture.
• Slowly lunge to the side until there is a comfortable stretch and
pause for a count of one.
• Return to the starting position.
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Split Stance Adductor Mobilization
• Assume a quadruped position on a floor with the hands underneath
the shoulders and the knees directly underneath the hips.
• Abduct one leg out to the side until there is a light stretch in the
adductors (inner thigh).
• Engage the abdominals to maintain the correct posture.
• Slowly sit back onto the heel of the bent leg and return to the
starting position.
Squat to Stand
• Stand erect with feet flat on the floor, shoulder width apart, head
neutral, chest up and out and arms hanging by the sides.
• Engage the abdominals to maintain a flat back.
• Flex the torso and grasp the feet underneath the big toes.
• Flex the knees and hips such that a squatting position is achieved.
• Return to the starting position.
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Arm Flings
• Stand erect with feet flat on the floor, shoulder width apart, arms
hanging at the sides, head neutral and eyes focused straight
ahead.
• Keeping the arms straight, raise them to a 45° angle with the
torso, palms facing forwards.
• Swing the arms across the body with the left arm above the right,
engage the abdominals to keep the body erect.
• Return to the starting position and repeat with the right arm above
the left.
• One rep consists of each arm being above the other.
Linear Arm Swings
• Stand erect with feet flat on the floor, shoulder width apart, arms
hanging at the sides, head neutral and eyes focused straight
ahead.
• Keeping the arms straight, raise them above and behind the head
as far as possible allowing for a slight bend in the elbows.
• Swing the arms down back past the starting position as far as
possible.
• Engage the abdominals to keep the body erect.
• Continue swinging the arms until the prescribed reps are
complete.
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COOL DOWN
Prior to completing the static stretches below, ensure that you have
cooled down by lightly jogging or spinning for 8-12 min to remove
metabolic waste and heat, and to deliver nuritents and hormones. For
each exercise slowly stretch to the end of your range of motion and
hold for 15 – 20 sec. Stretch until you feel tightness, and if you feel a
sharp pain you are stretching too far.
STATIC STRETCHES
Standing Gastrocnemius
• Stand erect and shift weight to left (non-involved) leg.
• Step forwards slightly with the left leg, flex the hip and knee with
a slight forward lean of the torso.
• Extend the right leg backwards, keeping the leg straight and
pressing the right heel into the floor.
• To increase the stretch further flex (bend) the left knee and hip
while maintaining a straight right leg and right heel pressed into
to the floor.
• Return to the starting position and repeat for the opposite side.
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Standing Soleus
• Stand erect and shift weight to left (non-involved) leg.
• Step forwards slightly with the left leg, flex the hip and knee with
a slight forward lean of the torso.
• Extend the right leg backwards, keeping the leg straight and
pressing the right heel into the floor.
• Once the heel is on the floor flex the leg (bend the right knee and
feel the stretch in a different part of the calf).
• To increase the stretch further flex (bend) the left knee and hip
while maintaining the correct posture of the right leg.
• Return to the starting position and repeat for the opposite side.
Seated Hamstring
• Sit on the floor with legs straight out in front, feet pulled up
towards the face, body erect, shoulders back, head neutral, chest
up and out, arms resting on the thighs.
• Engage the abdominals and upper back muscles to maintain the
correct posture.
• Straighten the arms and reach as far forward as possible while
maintaining a rigid upper body.
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Modified Hurdler
• Sit on the floor with legs straight out in front, feet pulled up
towards the face, body erect, shoulders back, head neutral, chest
up and out, arms resting on the thighs.
• Bend and rotate the right leg such that the sole of the right foot
rests against the inside of the left knee.
• Straighten the arms and reach as far forward as possible trying to
grasp the left foot while maintaining a rigid upper body.
Seated Groin
• Sit on the floor with legs pulled in such that the soles of the feet
are touching, body erect, head neutral, chest up and out, arms
resting on the inside of the legs with hands gently grasping the
ankles.
• Gently press on the inner thighs with the forearms pushing the
knees outwards towards the ground, while maintaining an erect
upper body.
• Note: This exercise can also be performed with forward flexion of
the trunk, by simply leaning the trunk forwards towards the feet.
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Lying Quadriceps
• Lie on the floor on the left side, with the legs straight, right arm
resting on the side and left arm out supporting the head, the body
should form a straight line from head to ankles.
• Grasp the right ankle with the right hand while simultaneously
flexing the right knee.
• Gently pull the right heel to the right buttock, while maintaining a
straight line from head to knee.
• Return to the starting position and repeat for the opposite side.
Kneeling Hip Flexor
• Kneel on the floor with the legs bent to a 90° angle, body erect,
head neutral, chest up and out and arms hanging by the sides
creating a straight line from the head to the knees.
• Flex the left hip bringing the left foot in front of the body contacting
the ground with a 90° angle of the knee.
• Lean the torso back slightly pressing the right hip forwards to
intensify the stretch.
• Return to the starting position and repeat with the opposite leg.
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Lying Piriformis
• Lie on the floor with the left leg bent and the right hip and knee
flexed and rotated outwards such that the right ankle is resting
on the left knee, arms resting on the floor at the sides, head and
shoulders resting on the floor.
• Grasp the left leg just above the knee with both hands gently
pulling the knee as close to the chest as possible.
• Return to the starting position and repeat for the opposite side.
Seated Crossover Glute
• Sit on the floor with legs straight out in front, feet pulled up
towards the face, body erect, shoulders back, head neutral, chest
up and out, and arms resting on the thighs.
• Flex the right hip and knee, bringing the knee towards the chest
maintaining a straight left leg and rigid upper body.
• Cross the right foot over the left leg and rest the sole of the foot on
the ground against the left knee.
• Cross the arms over the right knee and pull the knee to the chest.
• Return to starting position and repeat for the opposite side.
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Standing Iliotibal Band
• Stand erect feet shoulder width apart, head neutral, chest up and
out and arms hanging by the sides.
• Shift weight to the right leg crossing the left leg in front of the
right.
• Shift weight back to the left leg, leaning the torso to the left and
pressing the right hip outwards keeping the right leg straight.
• Return to starting position and repeat for the opposite side.
Standing Straddle with Forward Flexion
• Stand erect with feet wider than shoulder width apart, head
neutral, chest up and out and arms hanging by the sides.
• Flex the torso and reach the hands down towards the floor as far
as possible.
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Lat Stretch
• Take a position on all fours on the floor with the knees under the
hips and the hands flat on the floor underneath the shoulders.
• Sit backwards such that the glutes are resting on the heels and
simultaneously reach forwards with the hands.
Hands behind Back
• Stand erect with feet flat on the floor, shoulder width apart, head
neutral, chest up and out and arms hanging by the sides.
• Place the hands behind the back, fingers interlocked while
maintaining an erect posture.
• Press the shoulders down, the chest further outwards and lift
the hands as high as possible behind the back, while keeping the
torso erect.
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Shoulder Abduction
• Stand erect with feet flat on the floor, shoulder width apart, head
neutral, chest up and out and arms hanging by the sides.
• Raise the hands above the head, interlock the fingers, straighten
the arms and reach as high as possible towards the ceiling.
Standing Triceps
• Stand erect with feet flat on the floor, shoulder width apart, head
neutral, chest up and out and arms hanging by the sides.
• Raise the arms above the head with the right arm resting on the
upper back and the left hand resting on the right elbow.
• Gently press down on the right elbow with the left hand to intensify
the stretch.
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MOBILITY
Focus mobility sessions on resolving any issues with painful tissues
or joints first then focus on areas that restrict movement. Spend a
minimum of 2 minutes mobilizing tissues (on each side) to induce a
therapeutic response, or continue until some improvement is achieved.
Mobilize only 3 areas (i.e. shoulders, glutes and quads etc.) per session
to achieve optimal results. Note: programming for mobility changes
day to day depending on individual areas of restriction or pain.
You may experience some discomfort during mobility work as
releasing restricted tissue can be rather uncomfortable. But there is a
difference between discomfort and pain. If you experience any sharp,
shooting, hot or butning pain at any time, or your body is telling you that
something is not right, stop mobility work on that area immediately.
Mobility techniques and information taken from Becoming a Supple
Leopard by Dr. Kelly Starett and Glen Cordoza
MOBILITY EXERCISES
Planter Surface Smash
• Stand erect with feet flat on the floor, shoulder width apart, head
neutral, chest up and out, arms hanging by the sides and one
lacrosse type ball under the heel of one foot.
• Apply as much pressure on top of the ball that can be tolerated and
slowly move the heel side to side, then forwards and backwards.
• Progressively move the contact position of the ball underneath
the foot towards the toes in approximately 2 cm increments and
repeat.
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Calf Smash
• Sit on the floor with legs straight out in front, torso erect, and
leaning back at approximately 45° with hands on the floor behind
the torso.
• Position a foam roller underneath the heel cord (Achilles tendon)
of one leg and cross the opposite leg over top.
• Apply pressure with the top leg and slowly move the bottom leg
side to side, then forwards and backwards.
• Progressively move the contact position of the roller underneath
the leg towards the knee in approximately 5 cm increments and
repeat.
Lateral Anterior Compartment Smash
• Take a position on the floor on all fours with palms flat on the floor
and shoulder width apart.
• Position one lacrosse type ball underneath the outside of one
shin.
• Move your centre of mass forwards or backwards to adjust the
pressure on the ball.
• Slowly work across the tissue by moving the leg over the ball
forwards and backwards.
• Stop at any uncomfortable areas and move the foot in all directions
until the discomfort has lessened, then continue.
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Adductor Smash
• Lie face down on the floor on top of the forearms, elbows directly
underneath the shoulders, with one leg extended and the other
bent such that there is a 90° angle at the hip and knee joints.
• Position the foam roller underneath the knee of the bent leg and
create pressure by driving the hip towards the floor.
• Slowly move the leg side to side and forwards and backwards
along the length of the adductors.
Quad Smash and Move
• Lie face down on the floor on top of the forearms, with elbows
directly underneath the shoulders, legs extended and a foam
roller positioned underneath one quad (thigh muscle) directly
above the knee, perpendicular to the body.
• Slowly roll side to side, then forwards and backwards.
• Stop at any uncomfortable areas and pull the heel towards the
buttock and return to the starting position, and repeat until the
discomfort has lessened, then continue.
• Progressively move the contact position of the roller underneath
the quad towards the groin in approximately 5 cm increments and
repeat.
• Repeat this process for the inner and outer parts of the quad.
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Couch Mobilization
• Take a position on all fours with the feet backed up against a box
(or wall)
• Slide one leg back driving the knee into the corner, engage the
glutes to support the lower back and move the other leg such that
the foot is flat on the floor and the knee is bent to 90°.
• Move the hip towards the floor and lift the torso into an upright
position.
• If an upright position cannot be achieved position a box or chair in
front for additional stability or keep the palms on the floor.
Hip External Rotation with Flexion
• Take a position on all fours on the floor, bring one leg forwards
such that the shin is on the floor with the knee behind the wrist
and foot behind the wrist of the opposite hand.
• Place the hands on the knee and foot and extend the back leg.
• Engage the abdominals and with a flat back lower the chest
towards the floor.
• To enhance the stretch slowly rotate to the right and left.
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Hamstring Smash and Move
• Sit erect on a box with knees bent at approximately 90° with one
lacrosse type ball positioned underneath one leg.
• Shift as much weight as possible on to the ball and move side to
side then forwards and backwards.
• Stop at any uncomfortable areas and then repeatedly extend and
flex the leg until the discomfort lessens, then continue.
IT Band Smash
• Lie on the floor on one side with the elbow directly underneath the
shoulder, the bottom leg extended and top leg bent and crossed
over top of the bottom leg with the foot flat on the floor.
• Position a foam roller underneath the hip.
• Apply pressure on the roller and slowly roll along the leg until the
roller reaches just above the knee.
• Roll back to the starting position.
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Glute Smash and Move
• Sit on the floor such that the torso is at a 45° angle, knees are bent
to approximately 90° and the hands on the floor behind the torso.
• Position a lacrosse type ball under one hip and externally rotate
the leg dropping the knee to the floor.
• Slowly move side to side, then forwards and backwards.
• Stop at any uncomfortable areas and repeatedly contract / relax
the glutes until the discomfort lessens, then continue.
Oblique Side Smash
• Lie on the floor on one side with the elbow directly underneath the
shoulder and legs bent.
• Position a foam roller underneath the oblique between the ribcage
and hip.
• Slowly roll side to side and twist the torso over the roller.
• Progressively move the contact position of the ball underneath the
side until all of the tissue has been worked.
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Low Back Smash
• Lie supine on the floor with the lower legs on a box (or chair) such
that the knee and hip joints are at approximately 90°.
• Position a lacrosse type ball under one side of the lower back just
above the pelvis.
• Slowly move side to side.
• Re-adjust the position of the ball underneath the low back until all
of the tissue has been worked.
Triceps Extension Smash and Move
• Stand erect in a squat rack with the bar height set such that the
bar is between the nipples and the arm pit with one arm resting on
the bar and the other hand holding the bar.
• Position the arm on the bar such that the head of the triceps
(directly above the elbow joint) is on the bar with the arm extended.
• Slowly move the arm forwards and backwards along the bar.
• Stop at any uncomfortable areas and slowly bend and straighten
the arm then move the arm side to side until the discomfort
lessens, then continue.
• If a squat rack and bar is not available this exercise can be
performed lying face down on the floor using a barbell or lacrosse
type ball.
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Anterior Compartment Smash
• Lie face down on the floor with legs extended, one arm behind the
back and the other on the floor just above the head.
• Position one lacrosse type ball underneath the chest just below
the shoulder of the arm that is behind the back.
• Slowly move side to side, then forwards and backwards.
• Stop at any uncomfortable areas and place the other arm behind
the back until the discomfort lessens then continue.
Overhead Tissue Smash
• Lie on the floor on one side with the bottom arm extended
overhead, the bottom leg extended and the top leg bent.
• Position one lacrosse type ball underneath the lower end of the
arm pit.
• Slowly roll side to side and then oscillate around the area.
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Shoulder Rotator Smash and Move
• Lie supine on the floor with the knees bent, one arm resting on the
stomach and the other bent at 90° and elevated above the head.
• Position a lacrosse type ball underneath the shoulder just above
the armpit of the elevated arm.
• Slowly internally rotate the hand such that the palm is touching
the floor (if possible).
• Slowly return to the starting position.
T-Spine Smash Extension with Side to Side
• Lie supine on the floor with feet flat, knees bent at 90° and arms
wrapped around the chest.
• Position a foam roller underneath the back at the base of the rib
cage.
• Arch back over the roller creating an extension force.
• Progressively move the roller up the back towards the head in
small increments.
• To increase spinal extension engage the glutes and elevate the
hips.
• Stop at any particularly stiff areas and slowly roll side to side.
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STRENGTH TRAINING CIRCUITS
There are six different training circuits included here:
• Three strength circuits including total, upper and lower body
exercises;
• Two core training circuits, one static and one dynamic; and
• One technique lifting circuit.
Complete the circuits on the required days and time as set out in the
Training Prescription Charts (pages 21-23). Here are a few reminders:
•
•
•
•
•
•
•
•
The load (RM), number of sets and number of repetitions per set
can be found in the Training Prescription Charts.
If specific equipment or a weight you need isn’t available, or it
feels uncomfortable doing a particular exercise, you can substitute
a similar exercise from any of the other circuits. For example
substitute dumbbell bench press on a Swiss ball for bench press.
When doing body-weight exercises do repetitions to failure or the
RM prescribed, whichever comes first. (If you find the RM too easy
for any of the body-weight exercises, you can complete a few more
repetitions or slow down your tempo).
Breathe comfortably when doing the exercises. Inhale and exhale
on each repetition. Make sure that you exhale during the exertion
or effort phase of the exercise.
Take short rest periods of 45-60 s between individual exercises.
Take longer rest periods of 2-3 min between sets.
Use the descriptions and pictures below for each exercise as
a guide to make sure that you are using proper technique. For
exercises done in a standing position, the feet should be shoulderwidth apart for good balance.
If you are having trouble mastering the proper technique for any
exercise please consult your local PSP fitness staff for guidance
and assistance.
When using a barbell, hold the bar with the thumbs facing in
towards one another unless noted otherwise. If the bar should be
held differently it will be stated in the exercise description.
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•
•
Work with a partner. You can spot one another and provide
technique guidance and encouragement. This is especially
important for safety on complex movements like bench press and
squats.
Do not sacrifice proper technique in order to increase the training
load!
STRENGTH CIRCUIT 1
Kettlebell Swings
• Grasp a kettlebell in one hand with and overhand grip, feet
shoulder width apart, head neutral and chest up and out.
• Squat down until your knees and torso are at a 45° angle, and
swing the kettlebell backwards between your legs.
• Keep your arm straight and thrust your hips forward, and stand
up, swinging the kettlebell to chest height.
• Repeat on the opposite side.
Bench Press
• Lie on a bench with your feet flat on the floor, hips, shoulders and
head in contact with the bench.
• Grasp the bar with an overhand grip slightly wider than shoulder
width apart.
• Lift the load above the chest, approximately above the nipples with
arms fully extended.
• Lower the bar to approximately 5 cm above the chest and pause
momentarily.
• Push the bar back up to the starting position.
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Back Squats
• Stand with feet shoulder with apart, toes pointing forwards, back
erect, and head in a neutral position.
• Squeeze the shoulder blades together and raise the shoulders to
create a “shelf” for the bar.
• Rest the bar on the “shelf” and squat down until the thighs are
parallel to the floor while maintaining a neutral head position, and
knees aligned over the feet.
• Return to the starting position by pushing your heels into the floor,
extending the hips and knees while maintaining the integrity of
the upper body.
Pull-Ups
• Grasp the bar with an overhand grip slightly wider than shoulder
width apart.
• Hang with arms fully extended, knees flexed and ankles crossed.
• Pull yourself up until your chin is above the bar.
• Lower down to the starting position in a slow controlled manner.
• Pause momentarily at the bottom to ensure that you do not swing
or kip.
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Lunge
• Stand with feet shoulder with apart, arms hanging at your sides,
head neutral, with chest up and out.
• Engage the abdominals to ensure a rigid upper body and upright
posture.
• Take a step with the left leg in front of the body such that there is
a 90° angle at both knees.
• Return to the starting position and repeat with the opposite side.
• One rep consists of completing the exercise with both legs.
Push-Ups
• Take a position with hands flat on the floor, underneath the
shoulders, fingers pointing forwards, back straight and head
neutral.
• Lower the torso down towards the ground until arms reach a 90°
angle, then push up back to the starting position.
• Engage the abdominals to maintain a straight back, and neutral
head posture throughout the exercise.
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Farmers Walk 20 m
NOTE: FOR THIS EXERCISE COMPLETE ONE REP ONLY. VARY THE
INTENSITY BY INCREASING THE LOAD CARRIED.
• Grasp one Kettlebell (or DB) in each hand with an overhand grip,
arms hanging by the sides, palms facing each other, standing
erect, head neutral, chest up and out, and feet hip width apart.
• Engage the abdominals to maintain an erect posture throughout
the exercise.
• Walk 20 m carrying the Kettlebells at the sides with head neutral
and chest up and out.
• At the 20 m mark turn around and walk back.
Bent over Row
• Grasp the bar with an overhand grip slightly wider than shoulder
width apart, with feet flat on the floor, approximately shoulder
width apart and knees slightly flexed (bent), and torso flexed with
a flat back.
• Allow the bar to hang with arms fully extended.
• Pull the bar up to the torso, keeping the torso rigid, back flat, and
knees slightly bent.
• Lower the bar back to the starting position.
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STRENGTH CIRCUIT 2
Thrusters
• Stand with feet shoulder with apart, hold the bar across the front
of the shoulders and collar bone with an overhand grip, and lift
the upper arms until they are parallel with the floor, head neutral,
with chest up and out.
• Keep the knees aligned over the feet and heels on the floor and
chest up and out, lower your body by flexing the knees and hips
until your thighs are parallel to the floor.
• Return to the starting position by pushing your heels into the floor,
extending the hips and knees while maintaining the integrity of
the upper body (chest up and out, head neutral) until you are in
standing position.
• Continue the exercise by pressing the bar up and over your head
until the arms are fully extended, body is completely straight and
the bar is slightly behind the head.
• Lower the bar back to the starting position and repeat.
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Sumo Deadlift
• Stand with feet flat one and a half to two times shoulder width
apart, toes pointed slightly outwards.
• Squat down with the hips, lower the shoulders and grasp the bar
with an over hand grip with hands approximately 30 cm apart,
back flat, chest up and out, shoulders slightly in front of the bar
and a neutral head position.
• Contract your abdominals, holding the back in place and not
allowing it to round.
• Lift the bar off the floor by extending knees and hips and lifting
chest upwards until standing erect.
• Return to the starting position in a controlled manner.
Push-up Alternating Hand on Medicine Ball (MB)
• Take a position with one hand flat on the floor with the other hand
on a MB, shoulder width apart, fingers pointing forwards, back
straight and head neutral.
• Keep one hand on the MB and lower your body so that the upper
arms are parallel to the floor.
• Push up to starting position while maintaining a straight back and
a neutral head posture.
• Once at the starting position, roll the MB to the opposite hand and
repeat.
• One rep consists of completing a push-up with each hand on the
MB.
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Inverted Row with Feet on a Swiss Ball
• Grasp the bar with an overhand grip, hands shoulder width apart,
arms fully extended, feet on a Swiss ball and body completely
straight.
• Squeeze the shoulder blades together, and pull with the arms
until the torso touches the bar.
• Keep abdominals engaged to maintain a straight body.
• Slowly lower back to the starting position.
Bulgarian Split Squats
• Stand with feet shoulder with apart, hold the bar across your
upper back with an overhand grip and lift the elbows to create a
“shelf” for the bar, head in a neutral position, with chest up and
out.
• Assume a staggered stance by placing the instep of your back foot
on a box or bench keeping the majority of the weight on the front
leg.
• Lower your body by flexing the hips and knees until the front leg
is parallel to the ground while keeping the head neutral and chest
up and out.
• Return to the starting position by pushing the heel of your front
foot into the ground and extending the knees and hips, while
maintaining the integrity of the torso (head neutral, chest up and
out).
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DB Push-Up to Row
• Take a position with hands on DB on the floor shoulder width
apart, palms facing, back straight and head neutral.
• Grasp the DB by the handles, and lower your body to the floor.
• Push yourself back up to starting position forcefully, while
maintaining a flat back and a neutral head posture.
• Continue by lifting (row) the left DB up towards your left shoulder.
• Lower the DB back down and repeat the entire exercise for the
right side.
• One repetition consists of completing both left and right sides of
the body.
Suit Case Carry 20 m
NOTE: FOR THIS EXERCISE COMPLETE ONE REP ONLY ON EACH
SIDE. VARY THE INTENSITY BY INCREASING THE LOAD CARRIED.
• Grasp one kettlebell (or DB) in one hand with an overhand grip,
arms hanging by the sides, palms facing each other, standing
erect, head neutral, chest up and out, and feet hip width apart.
• Engage the abdominals to maintain an erect posture throughout
the exercise
• Walk 20 m carrying the kettlebell at the side with head neutral and
chest up and out.
• At the 20 m mark, turn around and walk back.
• Repeat on the opposite side.
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Plyometric Push Up
• Take a position with hands flat on the floor, underneath the
shoulders, fingers pointing forwards, back straight and head
neutral.
• Lower the torso down towards the ground until arms reach a 90°
angle, then explosively push up back past the starting position.
• Clap the hands together in front of the chest.
• Engage the abdominals to maintain a straight back, and neutral
head posture throughout the exercise.
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STRENGTH CIRCUIT 3
MB Slam
• Stand erect with feet shoulder with apart, grasp the MB with
palms facing each other, arms fully extended overhead holding
the MB slightly behind the head, head neutral, with chest up and
out.
• Slam the MB into the floor by forcefully contracting the abdominals,
lowering the torso and bending the knees.
DB Bench Press on a Swiss Ball
• Hold a pair of DB by the handles and lie on a Swiss ball with feet
flat on the floor, arms fully extended, hips raised so that the body
forms a straight line, upper back and shoulders in contact with
Swiss ball.
• Lower the DB down to the sides of the chest with the palms facing
the feet at approximately nipple level keeping the wrists stiff.
• Push the DB upward until the arms are fully extended, while
keeping the feet flat on the floor, and hips, shoulders and upper
back in contact with Swiss ball.
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Front Squat
• Stand with feet shoulder with apart, holding the bar across the
front of the shoulders and collar bone, with an overhand grip.
• Lift the upper arms until they are parallel with the floor, head
neutral, with chest up and out.
• Keep the knees aligned over the feet and heels on the floor and
chest up and out, lower your body by flexing the knees and hips
until your thighs are parallel to the floor.
• Return to the starting position by pushing your heels into the floor,
extending the hips and knees while maintaining the integrity of
the upper body (chest up and out, head neutral).
Big Boy Pull-Ups
• Take a position with hands flat on the floor, underneath the
shoulders, fingers pointing forwards, back straight and head
neutral.
• Lower the torso down towards the ground until arms reach a 90°
angle, then explosively push up back to past the starting position.
• Get up and immediately grasp the bar with an overhand grip
slightly wider than shoulder width apart.
• Pull yourself up until your chin is above the bar.
• Lower down to the starting position in a slow controlled manner.
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Step Up
• Stand with feet shoulder with apart and hold the bar across your
upper back with an overhand grip, and lift the elbows to create a
“shelf” for the bar, head neutral, with chest up and out.
• Place the entire foot of the lead (stepping) leg on the box.
• Shift the weight to the lead leg, press the heel of the lead leg into
the box and forcefully extend the lead hip and knee to push up the
body onto the box.
• Once standing fully erect on the box lower the body until the trail
leg touches the floor and repeat.
• One set consists of completing the required number of reps with
each leg.
DB T-Push-Up
• Take a position with hands on DB on the floor shoulder width
apart, palms facing each other, back straight and head neutral.
• Grasp the DB by the handles, and lower your body to the floor.
• Push yourself back up to starting position forcefully, while
maintaining a flat back and a neutral head posture.
• Continue by rotating the left side of your body upward as you bend
your left arm and pull the DB over your left shoulder.
• Lower the DB back down and repeat the entire exercise for the
right side
• One repetition consists of completing movements on both left and
right sides of the body.
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Bottoms up Walk 20 m
NOTE: FOR THIS EXERCISE COMPLETE ONE REP ONLY. VARY THE
INTENSITY BY INCREASING THE LOAD CARRIED.
• Grasp a kettlebell in one hand so that the bottom of the kettlebell
is facing the ceiling, other arm hanging by the side, standing erect,
head neutral, chest up and out, and feet hip width apart.
• Engage the abdominals to maintain an erect posture throughout
the exercise
• Walk 20 m carrying the kettlebell with the bottom up and with a
head neutral and chest up and out.
• At the 20 m mark, turn around and walk back.
• Repeat on the opposite side.
DB Row on Bench
• Take a position with one hand on a DB and the other hand on a
bench (or step), shoulder width apart, palms facing each other,
back straight and head neutral.
• Grasp the DB by the handles, and brace the core by engaging the
abdominals and squeezing the glutes.
• Row the DB up towards your shoulder.
• Lower the DB back down.
• Repeat on the opposite side.
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ABDOMINAL CORE CIRCUITS
Abdominal core circuits are to be completed in conjunction with the
strength training circuits as prescribed in the Training Prescription
Charts (pages 21-23). There are two different circuits one that contains
static exercises and one that contains dynamic exercises. You may
choose which circuit to complete following your strength training but
you must make sure that you alternate core circuits throughout each
training week.
CIRCUIT 1 – STATIC EXERCISES
• Complete all of the exercises by engaging the core muscles and
holding the described position correctly for the entire duration.
• Start by holding each exercise for 45 s for one set. Repeat the
entire sequence two more times for a total of 3 sets of 45 s holds.
Rest 2-3 min between sets.
• Once you can complete 3 sets of 45 s comfortably, increase to 3
sets of 60 s, then 3 sets of 75 s, 3 sets of 90 s and finally to 3 sets
of 120 s.
Plank
• Take a position with forearms on the floor, elbows directly
underneath the shoulders, and with palms facing each other.
• Form a straight line with the body, shoulders back, chest slightly
out and head neutral.
• Brace the core by engaging the abdominals and squeezing the
glutes.
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V-Sit
• Sit on the floor leaning back so that the torso is at a 45° angle with
the ground.
• Knees are bent approximately 90°.
• Feet are held a few cm off the floor.
• Head is neutral.
• Elbows by the sides, arms bent with palms facing each other.
T-Stabilization
• Take a position with hands flat on the floor, shoulder width apart,
fingers pointing forwards, back straight and head neutral.
• Engage the abdominals in order to keep the body rigid and shift
the weight to the right arm.
• Rotate the torso up and to the left until one shoulder is over top of
the other.
Side Plank
• Lie on the floor on the left side with legs straight, and feet stacked
on top of each other.
• Prop the torso up on the left forearm with the elbow directly under
the left shoulder.
• Ensure that the right shoulder is directly over top of the left.
• Engage the abdominals to keep the body rigid.
• Raise the hips off the floor creating a straight line from ankles to
shoulders.
• One set consists of completing the exercise for both sides of the
body.
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CIRCUIT – 2 DYNAMIC EXERCISES
• Complete all of the exercises described below in a circuit format.
• Begin by completing 20 repetitions of each exercise for one set.
Repeat the entire sequence two more times for a total of 3 sets of
20. Rest 2-3 min between sets.
• Once you can complete 3 sets of 20 comfortably, increase to 3 sets
of 25, then 3 sets of 30, 3 sets of 35 and finally to 3 sets of 40.
Swiss Ball Knees to Chest
• Assume a push-up position with arms fully extended, placing the
shins on a Swiss ball forming a straight line from the head to the
ankles.
• Engage the abdominals to ensure that you maintain the correct
posture.
• Roll the Swiss ball towards the chest by pulling it forward with the
feet.
• Return to starting position.
Single Leg Supine Bridge
• Lie supine on the floor with one foot flat on the floor, heel pulled
up to the buttock, and the other leg extended, arms resting on the
floor by the sides, and head back in a neutral position.
• Lift the extended leg off the floor, while engaging the abdominals
to maintain a flat back.
• Engage the glutes and raise the hips off of the floor.
• Hold for a count of one and then return to the starting position.
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Chop
• Stand erect with feet slightly wider than shoulder width apart,
both hands grasping the cable pulley handle located slightly above
the shoulder.
• Keep the arms fixed and pull the handle down to the hip on an
angle using the abdominal muscles.
• Complete the prescribed number of reps on both sides.
Bird Dog
• Take a position on the floor on all fours with palms flat on the floor
and shoulder width apart.
• Engage the abdominals to ensure you maintain correct posture.
• Extend the right arm and left leg creating a straight diagonal line
from wrist to ankle.
• Return to starting position and repeat with opposite arm and leg.
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Stir the Pot
• Assume a plank position with elbows on a Swiss ball.
• Slowly make circles with your elbows while engaging the
abdominals to maintain the plank position.
• Complete 5 circles clockwise followed by 5 counter clockwise
circles.
• NOTE: IF THIS EXERCISE PRESENTS TOO MUCH OF A CHALLENGE
AT FIRST THEN COMPLETE THE EXERCISE WITH KNEES ON THE
FLOOR UNTIL YOU ARE ABLE TO COMPLETE IT WITH STRAIGHT
LEGS
Straight Leg Crunch
• Lie supine on the floor with arms down by the sides palms facing
down.
• Keep the legs straight and raise them towards the chest such that
there is a 90° angle of the hips, while simultaneously raising the
arms so that the hands are reaching towards feet.
• Engage the abdominals to ensure that the legs stay static and
reach the hands upward towards the feet lifting the shoulder
blades off the ground.
• Lower back down ensuring that the shoulder blades touch the
ground.
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TECHNIQUE CIRCUIT
Technique lifts reinforce correct lifting technique in order to build the
technical foundation for further more complex training. The load, sets
and repetitions for the technique lifts can be found on the Training
Prescription Charts (pages 21-23). Make sure that you focus on proper
technique, and move in a smooth, continuous and controlled manner,
throughout a full range of motion. Use the descriptions and pictures
provided below for each exercise as a guide to make sure that you are
using proper technique.
Back Squats
• Stand with feet shoulder with apart, toes pointing forwards, back
erect, and head in a neutral position.
• Squeeze the shoulder blades together and raise the shoulders to
create a “shelf” for the bar.
• Rest the bar on the “shelf” and squat down until the thighs are
parallel to the floor while maintaining a neutral head position and
knees aligned over the feet.
• Return to the starting position by pushing your heels into the floor,
extending the hips and knees while maintaining the integrity of
the upper body.
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Deadlift
• Stand erect with feet flat on the floor between hip and shoulder
width apart, toes pointed forwards.
• Squat down with the hips, lower the shoulders and grasp the bar
with an over hand grip with hands slightly wider than shoulder
width and outside the knees, back flat, chest up and out, shoulders
slightly in front of the bar and a neutral head position.
• Contract the abdominals, holding the back in place and not
allowing it to round.
• Forcefully lift the bar off the floor by extending knees and hips and
lifting chest upwards until standing fully erect.
• Keep the bar as close to the shins / body as possible during the
lift.
• Lower the bar by flexing knees and hips while maintaining the
integrity of the torso (flat back, do not bent forwards).
Front Squat
• Stand with feet shoulder with apart, hold the bar across the front
of the shoulders and collar bone with an overhand grip and lift the
upper arms until they are parallel with the floor, head neutral,
with chest up and out.
• Keep the knees aligned over the feet and heels on the floor and
chest up and out, lower your body by flexing the knees and hips
until your thighs are parallel to the floor.
• Return to the starting position by pushing your heels into the floor,
extending the hips and knees while maintaining the integrity of
the upper body (chest up and out, head neutral).
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Overhead Squat
• Stand with feet shoulder with apart, and grasp the bar with an
overhand grip slightly wider than shoulder width apart, with arms
fully extended holding the bar slightly behind the head, head
neutral, with chest up and out.
• Keep the knees aligned over the feet and heels on the floor and
chest up and out, lower your body by flexing the knees and hips
until your thighs are parallel to the floor.
• Engaging the abdominals to maintain the integrity of the upper
body (chest up and out, head neutral).
• Return to the starting position by pushing your heels into the floor,
extending the hips and knees while maintaining the integrity of
the upper body.
Drop Squat
• Stand erect with feet shoulder width apart, hands grasping the
bar with an overhand grip, shoulder width apart.
• Push the hips forward while slightly hyper extending the back to
create some distance between the thighs and the bar.
• Dynamically drop underneath the bar in a low squat position with
hips lower than 90°, head neutral, chest up and out, bar resting on
shoulders and upper arms parallel to the ground.
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High Pull
• Stand erect with feet flat on the floor between hip and shoulder
width apart, toes pointed forwards.
• Squat down with the hips, lower the shoulders and grasp the bar
with an overhand grip with hands slightly wider than shoulder
width and outside the knees, back flat, chest up and out, shoulders
slightly in front of the bar and a neutral head position.
• Contract the abdominals, holding the back in place and not
allowing it to round.
• Forcefully lift the bar off the floor by extending knees, hips and
ankles, and lifting the chest upwards until standing fully erect.
• The lift needs to be forceful enough so that the bar continues
upwards with the elbows pointing out towards the sides, until just
under the chin.
• Lower the bar in a controlled manner and repeat.
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MUSCULAR INTERVALS
Muscular intervals consist of completing an interval run immediately
followed by physical exercises. Ensure that you complete the warm up
prior to completing the muscular intervals. The distance and pace for
each interval run and the corresponding repetitions for each physical
exercise can be found on the Training Prescription Charts (pages
21-23). Use the descriptions and pictures provided below for each
exercise as a guide to make sure that you are using proper technique.
Lunge
• Stand with feet shoulder with apart, arms hanging at your sides,
head neutral, with chest up and out.
• Engage the abdominals to ensure a rigid upper body and upright
posture.
• Take a step with the left leg in front of the body such that there is
a 90° angle at both knees.
• Return to the starting position and repeat with the opposite side.
• One rep consists of completing the exercise with both legs.
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T-Push-Up
• Take a position with hands flat on the floor, fingers pointed
forwards, shoulder width apart, back straight and head neutral.
• Lower the torso down towards the ground until arms reach a 90°
angle.
• Push the body back up to starting position forcefully, while
maintaining a flat back and a neutral head posture.
• Continue by rotating the left side of the body upward and lift the
left arm over the left shoulder.
• Lower the hand back down and repeat the entire exercise for the
right side.
• One repetition consists of completing both left and right sides of
the body.
Squat Jumps
• Stand with feet shoulder with apart, arms hanging at your sides,
head neutral, with chest up and out.
• Keep knees aligned over the feet and heels on the floor and chest
up and out, lower your body by flexing the knees and hips until
your thighs are parallel to the floor while simultaneously flexing
the arms to shoulder height and bringing the hands in front of the
face.
• Forcefully push your heels into the floor, extend the hips, knees
and ankles propelling the body up in the air.
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Mountain Climber
• Assume a push-up position with arms fully extended forming a
straight line from the head to the ankles.
• Engage the abdominals in order to keep the body rigid throughout
the exercise.
• Raise the left foot off the floor and bring the knee as close to the
chest as possible placing it back on the floor.
• Dynamically switch positions of the legs (i.e. left leg extended with
right knee close to chest).
• One rep consists of both legs being brought up towards the chest.
Squat Thrusts
• Take a position with hands flat on the floor, underneath the
shoulders, fingers pointed forwards, back straight and head
neutral.
• In one smooth motion bring the knees as close to the chest as
possible while maintaining the hands on the ground.
• Return to the starting position ensuring the correct posture.
Push-Ups
• Take a position with hands flat on the floor, underneath the
shoulders, fingers pointing forwards, back straight and head
neutral.
• Lower the torso down towards the ground until arms reach a 90°
angle, then push up back to the starting position.
• Engage the abdominals to maintain a straight back, and a neutral
head posture throughout the exercise.
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POWER AND SPEED TRAINING
There are two training routines included here:
• A plyometric circuit and
• A sprint program.
Do the routines on the required days as set out in the Training
Prescription Charts (pages 21-23). Here are a few pointers:
• Do a thorough warm up prior to completing the circuits. They are
challenging and dynamic and you want to make sure that your
body is ready for them
• Use the descriptions and pictures below as a guide to make sure
that you are using correct technique
PLYOMETRIC CIRCUIT
•
•
•
•
Layout a speed ladder on the ground for drills 1 through 5.
Go through the circuit in sequence: Drill 1, jog back, Drill 2, etc.,
through to Drill 5 then for drill 6 complete 6 – 10 times.
Repeat the circuit 2 times during Weeks 2 & 3 and then 3 times
after that.
If you do not have access to a speed ladder you can use a painted
line on a gym floor or use duct tape to mark off a line on the
ground.
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Drill 1 - Double Leg Forward Hops
• Start behind the ladder, standing on both feet.
• Hop forwards with both feet into each “square” of the ladder so
that your toes touch the ground and no part of your feet touch the
ladder.
• Complete as fast as possible without touching the ladder.
Drill 2 - Double Leg Side to Side Hops
• Start beside the ladder standing on both feet.
• Hop sideways with both feet into and out of each “square” of the
ladder so that your toes touch the ground and no part of your feet
touch the ladder.
• Complete as fast as possible without touching the ladder.
Drill 3 - Single Leg Forward Hops
• Start behind the ladder standing on one foot.
• Hop forwards with one foot into each “square” of the ladder so
that your toes touch the ground and no part of your foot touches
the ladder.
• Complete as fast as possible without touching the ladder.
• Repeat on the opposite side.
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Drill 4 - Single Leg Side to Side Hops
• Start beside the ladder standing on one foot.
• Hop sideways with one foot into and out of each “square” of the
ladder so that your toes touch the ground and no part of your foot
touches the ladder.
• Complete as fast as possible without touching the ladder.
• Repeat on the opposite side.
Drill 5 - Single Leg Sideways Hops
• Start behind the ladder standing on one foot facing sideways.
• Hop sideways with one foot into each “square” of the ladder so
that your toes touch the ground and no part of your foot touches
the ladder.
• Complete as fast as possible without touching the ladder.
• Repeat on the opposite side.
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Drill 6 Plyometric Push Up
• Take a position with hands flat on the floor, underneath the
shoulders, fingers pointing forwards, back straight and head
neutral.
• Lower the torso down towards the ground until arms reach a 90°
angle, and then explosively push up back past the starting position.
• Clap the hands together in front of the chest.
• Engage the abdominals to maintain a straight back, and neutral
head posture throughout the exercise.
SPRINT PROGRAM
•
•
•
•
Mark out the required distances on a grass field, running track or
other firm surface.
Do the combination of sets and repetitions noted for each specific
training session. These can be found in the Training Prescription
Charts (pages 21-23).
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.
SET 1 Sprint 20 m then jog back
SET 2 Sprint 40 m then jog back
SET 3 Sprint 60 m then jog back
SET 4 Sprint 80 m then jog back
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SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
INSTRUCTIONS FOR
COMPLETING THE PERSONAL
TRAINING RECORD
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
• Note the Program Week and
Day, and the actual Date of the
workout.
PERSONAL TRAINING RECORD
4
3 Date _______
June 7
A Week ____
Day ____
B AM • AEROBIC / ANAEROBIC
4 or:
As Prescribed *
Distance(s) km
Times(s)
C PM • STRENGTH
4 or:
As Prescribed *
# ________
Set 1
Set 2
Set 3
Set 4
L
R
L TRAINING
R
L
R
L
R
PERSONAL
RECORDS
List Exercise:
BLOCK B: AEROBIC / ANAEROBIC
• Check R if you did the
prescribed program. - OR • Record the distance(s) and the
time(s) of your run(s).
BLOCK C: STRENGTH
• Check R if you did the
prescribed program.
• Indicate the Routine and Circuit
Number (e.g. # and Core #) in
the top row.
• In succeeding rows, list the
Exercises performed along with
the Load (L) and Repetitions (R)
for each set completed.
Core # _____
List Exercise:
BLOCK D: SWIM
• Check R if you did the
prescribed program. - OR • Record the distance(s) and the
time(s) of your swim(s).
D SWIM
As Prescribed * or:
BLOCK E: SPEED AND POWER
Distance(s) km
• For Plyometrics, indicate the
number of times the circuit was
Repeated.
• For Sprints, indicate the
Distances in the set and
number of sets Repeated.
Times(s)
E SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
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PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
Week ____ Day ____ Date _______
A Week ____ Day ____ Date _______
AM • AEROBIC / ANAEROBIC
As Prescribed * or:
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km
Distance(s) km
Times(s)
Times(s)
PM • STRENGTH
As Prescribed * or:
# ________
List Exercise:
Set 1
L
R
Set 2
L
R
C PM • STRENGTH
As Prescribed * or:
Set 3
L
R
Set 4
L
R
# ________
List Exercise:
Core # _____
Core # _____
List Exercise:
List Exercise:
SWIM
As Prescribed * or:
Distance(s) km
Times(s)
Times(s)
SPEED AND POWER
Plyometrics
Sprints
Distance(s) m
Page 92
*
Number of Sets *
Number of Reps
R
Set 2
L
R
Set 3
L
R
Set 4
L
R
D SWIM
As Prescribed * or:
Distance(s) km
Set 1
L
E SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
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PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A Week ____ Day ____ Date _______
A Week ____ Day ____ Date _______
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km
Distance(s) km
Times(s)
Times(s)
C PM • STRENGTH
As Prescribed * or:
# ________
List Exercise:
Set 1
L
R
Set 2
L
R
C PM • STRENGTH
As Prescribed * or:
Set 3
L
R
Set 4
L
R
# ________
List Exercise:
Core # _____
Core # _____
List Exercise:
List Exercise:
D SWIM
As Prescribed * or:
Distance(s) km
Times(s)
Times(s)
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
FACTA NON VERBA
R
Set 2
L
R
Set 3
L
R
Set 4
L
R
D SWIM
As Prescribed * or:
Distance(s) km
E SPEED AND POWER
Set 1
L
E SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
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SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
Week ____ Day ____ Date _______
A Week ____ Day ____ Date _______
AM • AEROBIC / ANAEROBIC
As Prescribed * or:
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km
Distance(s) km
Times(s)
Times(s)
PM • STRENGTH
As Prescribed * or:
# ________
List Exercise:
Set 1
L
R
Set 2
L
R
C PM • STRENGTH
As Prescribed * or:
Set 3
L
R
Set 4
L
R
# ________
List Exercise:
Core # _____
Core # _____
List Exercise:
List Exercise:
SWIM
As Prescribed * or:
Distance(s) km
Times(s)
Times(s)
SPEED AND POWER
Plyometrics
Sprints
Distance(s) m
Page 94
*
Number of Sets *
Number of Reps
R
Set 2
L
R
Set 3
L
R
Set 4
L
R
D SWIM
As Prescribed * or:
Distance(s) km
Set 1
L
E SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
FACTA NON VERBA
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A Week ____ Day ____ Date _______
A Week ____ Day ____ Date _______
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km
Distance(s) km
Times(s)
Times(s)
C PM • STRENGTH
As Prescribed * or:
# ________
List Exercise:
Set 1
L
R
Set 2
L
R
C PM • STRENGTH
As Prescribed * or:
Set 3
L
R
Set 4
L
R
# ________
List Exercise:
Core # _____
Core # _____
List Exercise:
List Exercise:
D SWIM
As Prescribed * or:
Distance(s) km
Times(s)
Times(s)
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
FACTA NON VERBA
R
Set 2
L
R
Set 3
L
R
Set 4
L
R
D SWIM
As Prescribed * or:
Distance(s) km
E SPEED AND POWER
Set 1
L
E SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
Page 95
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
Week ____ Day ____ Date _______
A Week ____ Day ____ Date _______
AM • AEROBIC / ANAEROBIC
As Prescribed * or:
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km
Distance(s) km
Times(s)
Times(s)
PM • STRENGTH
As Prescribed * or:
# ________
List Exercise:
Set 1
L
R
Set 2
L
R
C PM • STRENGTH
As Prescribed * or:
Set 3
L
R
Set 4
L
R
# ________
List Exercise:
Core # _____
Core # _____
List Exercise:
List Exercise:
SWIM
As Prescribed * or:
Distance(s) km
Times(s)
Times(s)
SPEED AND POWER
Plyometrics
Sprints
Distance(s) m
Page 96
*
Number of Sets *
Number of Reps
R
Set 2
L
R
Set 3
L
R
Set 4
L
R
D SWIM
As Prescribed * or:
Distance(s) km
Set 1
L
E SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
FACTA NON VERBA
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A Week ____ Day ____ Date _______
A Week ____ Day ____ Date _______
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km
Distance(s) km
Times(s)
Times(s)
C PM • STRENGTH
As Prescribed * or:
# ________
List Exercise:
Set 1
L
R
Set 2
L
R
C PM • STRENGTH
As Prescribed * or:
Set 3
L
R
Set 4
L
R
# ________
List Exercise:
Core # _____
Core # _____
List Exercise:
List Exercise:
D SWIM
As Prescribed * or:
Distance(s) km
Times(s)
Times(s)
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
FACTA NON VERBA
R
Set 2
L
R
Set 3
L
R
Set 4
L
R
D SWIM
As Prescribed * or:
Distance(s) km
E SPEED AND POWER
Set 1
L
E SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
Page 97
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
Week ____ Day ____ Date _______
A Week ____ Day ____ Date _______
AM • AEROBIC / ANAEROBIC
As Prescribed * or:
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km
Distance(s) km
Times(s)
Times(s)
PM • STRENGTH
As Prescribed * or:
# ________
List Exercise:
Set 1
L
R
Set 2
L
R
C PM • STRENGTH
As Prescribed * or:
Set 3
L
R
Set 4
L
R
# ________
List Exercise:
Core # _____
Core # _____
List Exercise:
List Exercise:
SWIM
As Prescribed * or:
Distance(s) km
Times(s)
Times(s)
SPEED AND POWER
Plyometrics
Sprints
Distance(s) m
Page 98
*
Number of Sets *
Number of Reps
R
Set 2
L
R
Set 3
L
R
Set 4
L
R
D SWIM
As Prescribed * or:
Distance(s) km
Set 1
L
E SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
FACTA NON VERBA
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A Week ____ Day ____ Date _______
A Week ____ Day ____ Date _______
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km
Distance(s) km
Times(s)
Times(s)
C PM • STRENGTH
As Prescribed * or:
# ________
List Exercise:
Set 1
L
R
Set 2
L
R
C PM • STRENGTH
As Prescribed * or:
Set 3
L
R
Set 4
L
R
# ________
List Exercise:
Core # _____
Core # _____
List Exercise:
List Exercise:
D SWIM
As Prescribed * or:
Distance(s) km
Times(s)
Times(s)
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
FACTA NON VERBA
R
Set 2
L
R
Set 3
L
R
Set 4
L
R
D SWIM
As Prescribed * or:
Distance(s) km
E SPEED AND POWER
Set 1
L
E SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
Page 99
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
Week ____ Day ____ Date _______
A Week ____ Day ____ Date _______
AM • AEROBIC / ANAEROBIC
As Prescribed * or:
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km
Distance(s) km
Times(s)
Times(s)
PM • STRENGTH
As Prescribed * or:
# ________
List Exercise:
Set 1
L
R
Set 2
L
R
C PM • STRENGTH
As Prescribed * or:
Set 3
L
R
Set 4
L
R
# ________
List Exercise:
Core # _____
Core # _____
List Exercise:
List Exercise:
SWIM
As Prescribed * or:
Distance(s) km
Times(s)
Times(s)
SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
Page 100
R
Set 2
L
R
Set 3
L
R
Set 4
L
R
D SWIM
As Prescribed * or:
Distance(s) km
Set 1
L
E SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
FACTA NON VERBA
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A Week ____ Day ____ Date _______
A Week ____ Day ____ Date _______
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km
Distance(s) km
Times(s)
Times(s)
C PM • STRENGTH
As Prescribed * or:
# ________
List Exercise:
Set 1
L
R
Set 2
L
R
C PM • STRENGTH
As Prescribed * or:
Set 3
L
R
Set 4
L
R
# ________
List Exercise:
Core # _____
Core # _____
List Exercise:
List Exercise:
D SWIM
As Prescribed * or:
Distance(s) km
Times(s)
Times(s)
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
FACTA NON VERBA
R
Set 2
L
R
Set 3
L
R
Set 4
L
R
D SWIM
As Prescribed * or:
Distance(s) km
E SPEED AND POWER
Set 1
L
E SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
Page 101
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
Week ____ Day ____ Date _______
A Week ____ Day ____ Date _______
AM • AEROBIC / ANAEROBIC
As Prescribed * or:
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km
Distance(s) km
Times(s)
Times(s)
PM • STRENGTH
As Prescribed * or:
# ________
List Exercise:
Set 1
L
R
Set 2
L
R
C PM • STRENGTH
As Prescribed * or:
Set 3
L
R
Set 4
L
R
# ________
List Exercise:
Core # _____
Core # _____
List Exercise:
List Exercise:
SWIM
As Prescribed * or:
Distance(s) km
Times(s)
Times(s)
SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
Page 102
R
Set 2
L
R
Set 3
L
R
Set 4
L
R
D SWIM
As Prescribed * or:
Distance(s) km
Set 1
L
E SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
FACTA NON VERBA
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A Week ____ Day ____ Date _______
A Week ____ Day ____ Date _______
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km
Distance(s) km
Times(s)
Times(s)
C PM • STRENGTH
As Prescribed * or:
# ________
List Exercise:
Set 1
L
R
Set 2
L
R
C PM • STRENGTH
As Prescribed * or:
Set 3
L
R
Set 4
L
R
# ________
List Exercise:
Core # _____
Core # _____
List Exercise:
List Exercise:
D SWIM
As Prescribed * or:
Distance(s) km
Times(s)
Times(s)
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
FACTA NON VERBA
R
Set 2
L
R
Set 3
L
R
Set 4
L
R
D SWIM
As Prescribed * or:
Distance(s) km
E SPEED AND POWER
Set 1
L
E SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
Page 103
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
Week ____ Day ____ Date _______
A Week ____ Day ____ Date _______
AM • AEROBIC / ANAEROBIC
As Prescribed * or:
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km
Distance(s) km
Times(s)
Times(s)
PM • STRENGTH
As Prescribed * or:
# ________
List Exercise:
Set 1
L
R
Set 2
L
R
C PM • STRENGTH
As Prescribed * or:
Set 3
L
R
Set 4
L
R
# ________
List Exercise:
Core # _____
Core # _____
List Exercise:
List Exercise:
SWIM
As Prescribed * or:
Distance(s) km
Times(s)
Times(s)
SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
Page 104
R
Set 2
L
R
Set 3
L
R
Set 4
L
R
D SWIM
As Prescribed * or:
Distance(s) km
Set 1
L
E SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
FACTA NON VERBA
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A Week ____ Day ____ Date _______
A Week ____ Day ____ Date _______
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km
Distance(s) km
Times(s)
Times(s)
C PM • STRENGTH
As Prescribed * or:
# ________
List Exercise:
Set 1
L
R
Set 2
L
R
C PM • STRENGTH
As Prescribed * or:
Set 3
L
R
Set 4
L
R
# ________
List Exercise:
Core # _____
Core # _____
List Exercise:
List Exercise:
D SWIM
As Prescribed * or:
Distance(s) km
Times(s)
Times(s)
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
FACTA NON VERBA
R
Set 2
L
R
Set 3
L
R
Set 4
L
R
D SWIM
As Prescribed * or:
Distance(s) km
E SPEED AND POWER
Set 1
L
E SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
Page 105
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
Week ____ Day ____ Date _______
A Week ____ Day ____ Date _______
AM • AEROBIC / ANAEROBIC
As Prescribed * or:
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km
Distance(s) km
Times(s)
Times(s)
PM • STRENGTH
As Prescribed * or:
# ________
List Exercise:
Set 1
L
R
Set 2
L
R
C PM • STRENGTH
As Prescribed * or:
Set 3
L
R
Set 4
L
R
# ________
List Exercise:
Core # _____
Core # _____
List Exercise:
List Exercise:
SWIM
As Prescribed * or:
Distance(s) km
Times(s)
Times(s)
SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
Page 106
R
Set 2
L
R
Set 3
L
R
Set 4
L
R
D SWIM
As Prescribed * or:
Distance(s) km
Set 1
L
E SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
FACTA NON VERBA
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A Week ____ Day ____ Date _______
A Week ____ Day ____ Date _______
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km
Distance(s) km
Times(s)
Times(s)
C PM • STRENGTH
As Prescribed * or:
# ________
List Exercise:
Set 1
L
R
Set 2
L
R
C PM • STRENGTH
As Prescribed * or:
Set 3
L
R
Set 4
L
R
# ________
List Exercise:
Core # _____
Core # _____
List Exercise:
List Exercise:
D SWIM
As Prescribed * or:
Distance(s) km
Times(s)
Times(s)
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
FACTA NON VERBA
R
Set 2
L
R
Set 3
L
R
Set 4
L
R
D SWIM
As Prescribed * or:
Distance(s) km
E SPEED AND POWER
Set 1
L
E SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
Page 107
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
Week ____ Day ____ Date _______
A Week ____ Day ____ Date _______
AM • AEROBIC / ANAEROBIC
As Prescribed * or:
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km
Distance(s) km
Times(s)
Times(s)
PM • STRENGTH
As Prescribed * or:
# ________
List Exercise:
Set 1
L
R
Set 2
L
R
C PM • STRENGTH
As Prescribed * or:
Set 3
L
R
Set 4
L
R
# ________
List Exercise:
Core # _____
Core # _____
List Exercise:
List Exercise:
SWIM
As Prescribed * or:
Distance(s) km
Times(s)
Times(s)
SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
Page 108
R
Set 2
L
R
Set 3
L
R
Set 4
L
R
D SWIM
As Prescribed * or:
Distance(s) km
Set 1
L
E SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
FACTA NON VERBA
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A Week ____ Day ____ Date _______
A Week ____ Day ____ Date _______
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km
Distance(s) km
Times(s)
Times(s)
C PM • STRENGTH
As Prescribed * or:
# ________
List Exercise:
Set 1
L
R
Set 2
L
R
C PM • STRENGTH
As Prescribed * or:
Set 3
L
R
Set 4
L
R
# ________
List Exercise:
Core # _____
Core # _____
List Exercise:
List Exercise:
D SWIM
As Prescribed * or:
Distance(s) km
Times(s)
Times(s)
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
FACTA NON VERBA
R
Set 2
L
R
Set 3
L
R
Set 4
L
R
D SWIM
As Prescribed * or:
Distance(s) km
E SPEED AND POWER
Set 1
L
E SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
Page 109
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
Week ____ Day ____ Date _______
A Week ____ Day ____ Date _______
AM • AEROBIC / ANAEROBIC
As Prescribed * or:
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km
Distance(s) km
Times(s)
Times(s)
PM • STRENGTH
As Prescribed * or:
# ________
List Exercise:
Set 1
L
R
Set 2
L
R
C PM • STRENGTH
As Prescribed * or:
Set 3
L
R
Set 4
L
R
# ________
List Exercise:
Core # _____
Core # _____
List Exercise:
List Exercise:
SWIM
As Prescribed * or:
Distance(s) km
Times(s)
Times(s)
SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
Page 110
R
Set 2
L
R
Set 3
L
R
Set 4
L
R
D SWIM
As Prescribed * or:
Distance(s) km
Set 1
L
E SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
FACTA NON VERBA
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A Week ____ Day ____ Date _______
A Week ____ Day ____ Date _______
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km
Distance(s) km
Times(s)
Times(s)
C PM • STRENGTH
As Prescribed * or:
# ________
List Exercise:
Set 1
L
R
Set 2
L
R
C PM • STRENGTH
As Prescribed * or:
Set 3
L
R
Set 4
L
R
# ________
List Exercise:
Core # _____
Core # _____
List Exercise:
List Exercise:
D SWIM
As Prescribed * or:
Distance(s) km
Times(s)
Times(s)
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
FACTA NON VERBA
R
Set 2
L
R
Set 3
L
R
Set 4
L
R
D SWIM
As Prescribed * or:
Distance(s) km
E SPEED AND POWER
Set 1
L
E SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
Page 111
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
Week ____ Day ____ Date _______
A Week ____ Day ____ Date _______
AM • AEROBIC / ANAEROBIC
As Prescribed * or:
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km
Distance(s) km
Times(s)
Times(s)
PM • STRENGTH
As Prescribed * or:
# ________
List Exercise:
Set 1
L
R
Set 2
L
R
C PM • STRENGTH
As Prescribed * or:
Set 3
L
R
Set 4
L
R
# ________
List Exercise:
Core # _____
Core # _____
List Exercise:
List Exercise:
SWIM
As Prescribed * or:
Distance(s) km
Times(s)
Times(s)
SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
Page 112
R
Set 2
L
R
Set 3
L
R
Set 4
L
R
D SWIM
As Prescribed * or:
Distance(s) km
Set 1
L
E SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
FACTA NON VERBA
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A Week ____ Day ____ Date _______
A Week ____ Day ____ Date _______
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km
Distance(s) km
Times(s)
Times(s)
C PM • STRENGTH
As Prescribed * or:
# ________
List Exercise:
Set 1
L
R
Set 2
L
R
C PM • STRENGTH
As Prescribed * or:
Set 3
L
R
Set 4
L
R
# ________
List Exercise:
Core # _____
Core # _____
List Exercise:
List Exercise:
D SWIM
As Prescribed * or:
Distance(s) km
Times(s)
Times(s)
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
FACTA NON VERBA
R
Set 2
L
R
Set 3
L
R
Set 4
L
R
D SWIM
As Prescribed * or:
Distance(s) km
E SPEED AND POWER
Set 1
L
E SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
Page 113
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
Week ____ Day ____ Date _______
A Week ____ Day ____ Date _______
AM • AEROBIC / ANAEROBIC
As Prescribed * or:
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km
Distance(s) km
Times(s)
Times(s)
PM • STRENGTH
As Prescribed * or:
# ________
List Exercise:
Set 1
L
R
Set 2
L
R
C PM • STRENGTH
As Prescribed * or:
Set 3
L
R
Set 4
L
R
# ________
List Exercise:
Core # _____
Core # _____
List Exercise:
List Exercise:
SWIM
As Prescribed * or:
Distance(s) km
Times(s)
Times(s)
SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
Page 114
R
Set 2
L
R
Set 3
L
R
Set 4
L
R
D SWIM
As Prescribed * or:
Distance(s) km
Set 1
L
E SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
FACTA NON VERBA
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A Week ____ Day ____ Date _______
A Week ____ Day ____ Date _______
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km
Distance(s) km
Times(s)
Times(s)
C PM • STRENGTH
As Prescribed * or:
# ________
List Exercise:
Set 1
L
R
Set 2
L
R
C PM • STRENGTH
As Prescribed * or:
Set 3
L
R
Set 4
L
R
# ________
List Exercise:
Core # _____
Core # _____
List Exercise:
List Exercise:
D SWIM
As Prescribed * or:
Distance(s) km
Times(s)
Times(s)
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
FACTA NON VERBA
R
Set 2
L
R
Set 3
L
R
Set 4
L
R
D SWIM
As Prescribed * or:
Distance(s) km
E SPEED AND POWER
Set 1
L
E SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
Page 115
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
Week ____ Day ____ Date _______
A Week ____ Day ____ Date _______
AM • AEROBIC / ANAEROBIC
As Prescribed * or:
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km
Distance(s) km
Times(s)
Times(s)
PM • STRENGTH
As Prescribed * or:
# ________
List Exercise:
Set 1
L
R
Set 2
L
R
C PM • STRENGTH
As Prescribed * or:
Set 3
L
R
Set 4
L
R
# ________
List Exercise:
Core # _____
Core # _____
List Exercise:
List Exercise:
SWIM
As Prescribed * or:
Distance(s) km
Times(s)
Times(s)
SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
Page 116
R
Set 2
L
R
Set 3
L
R
Set 4
L
R
D SWIM
As Prescribed * or:
Distance(s) km
Set 1
L
E SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
FACTA NON VERBA
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A Week ____ Day ____ Date _______
A Week ____ Day ____ Date _______
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km
Distance(s) km
Times(s)
Times(s)
C PM • STRENGTH
As Prescribed * or:
# ________
List Exercise:
Set 1
L
R
Set 2
L
R
C PM • STRENGTH
As Prescribed * or:
Set 3
L
R
Set 4
L
R
# ________
List Exercise:
Core # _____
Core # _____
List Exercise:
List Exercise:
D SWIM
As Prescribed * or:
Distance(s) km
Times(s)
Times(s)
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
FACTA NON VERBA
R
Set 2
L
R
Set 3
L
R
Set 4
L
R
D SWIM
As Prescribed * or:
Distance(s) km
E SPEED AND POWER
Set 1
L
E SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
Page 117
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
Week ____ Day ____ Date _______
A Week ____ Day ____ Date _______
AM • AEROBIC / ANAEROBIC
As Prescribed * or:
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km
Distance(s) km
Times(s)
Times(s)
PM • STRENGTH
As Prescribed * or:
# ________
List Exercise:
Set 1
L
R
Set 2
L
R
C PM • STRENGTH
As Prescribed * or:
Set 3
L
R
Set 4
L
R
# ________
List Exercise:
Core # _____
Core # _____
List Exercise:
List Exercise:
SWIM
As Prescribed * or:
Distance(s) km
Times(s)
Times(s)
SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
Page 118
R
Set 2
L
R
Set 3
L
R
Set 4
L
R
D SWIM
As Prescribed * or:
Distance(s) km
Set 1
L
E SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
FACTA NON VERBA
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A Week ____ Day ____ Date _______
A Week ____ Day ____ Date _______
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km
Distance(s) km
Times(s)
Times(s)
C PM • STRENGTH
As Prescribed * or:
# ________
List Exercise:
Set 1
L
R
Set 2
L
R
C PM • STRENGTH
As Prescribed * or:
Set 3
L
R
Set 4
L
R
# ________
List Exercise:
Core # _____
Core # _____
List Exercise:
List Exercise:
D SWIM
As Prescribed * or:
Distance(s) km
Times(s)
Times(s)
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
FACTA NON VERBA
R
Set 2
L
R
Set 3
L
R
Set 4
L
R
D SWIM
As Prescribed * or:
Distance(s) km
E SPEED AND POWER
Set 1
L
E SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
Page 119
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
Week ____ Day ____ Date _______
A Week ____ Day ____ Date _______
AM • AEROBIC / ANAEROBIC
As Prescribed * or:
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km
Distance(s) km
Times(s)
Times(s)
PM • STRENGTH
As Prescribed * or:
# ________
List Exercise:
Set 1
L
R
Set 2
L
R
C PM • STRENGTH
As Prescribed * or:
Set 3
L
R
Set 4
L
R
# ________
List Exercise:
Core # _____
Core # _____
List Exercise:
List Exercise:
SWIM
As Prescribed * or:
Distance(s) km
Times(s)
Times(s)
SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
Page 120
R
Set 2
L
R
Set 3
L
R
Set 4
L
R
D SWIM
As Prescribed * or:
Distance(s) km
Set 1
L
E SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
FACTA NON VERBA
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
PERSONAL TRAINING RECORD
PERSONAL TRAINING RECORD
A Week ____ Day ____ Date _______
A Week ____ Day ____ Date _______
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
B AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km
Distance(s) km
Times(s)
Times(s)
C PM • STRENGTH
As Prescribed * or:
# ________
List Exercise:
Set 1
L
R
Set 2
L
R
C PM • STRENGTH
As Prescribed * or:
Set 3
L
R
Set 4
L
R
# ________
List Exercise:
Core # _____
Core # _____
List Exercise:
List Exercise:
D SWIM
As Prescribed * or:
Distance(s) km
Times(s)
Times(s)
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
FACTA NON VERBA
R
Set 2
L
R
Set 3
L
R
Set 4
L
R
D SWIM
As Prescribed * or:
Distance(s) km
E SPEED AND POWER
Set 1
L
E SPEED AND POWER
Plyometrics
Sprints
*
Number of Sets *
Number of Reps
Distance(s) m
Page 121
SOA PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM
Please direct any comments or suggestions
pertaining to this manual in writing to
CANADIAN FORCES MORALE
AND WELFARE SERVICES
Directorate of Fitness
4210 Labelle Street
Ottawa, Ontario
K1A OK2
Page 122
FACTA NON VERBA
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