PSD Training Group Pre-Course Fitness Training for students

Introduction The following training programme is designed for two purposes, the first one being for the person who has not undertaken physical exercise for a long period of time and secondly can be used as a pointer for all students who are coming through the PSD Training courses to ensure they are aware of the physical standards. There are NO actual physical tests, this information is only a guide. Prior to any Physical training, medical advice should be sought if any doubt exists to your personal medical status. The training programme is an EXAMPLE and is generic as a whole, based on the British Military RMTC Fitness Training Program. Before any training takes place you should ensure that you warm up for 7 minutes and stretch the relevant muscle groups for 3 minutes, ensuring that on the Warm-up you hold the stretch for 6 -10 seconds. On the Cool-down you should cool down for 10 minutes. The first 3 minutes is to concentrate on bringing your heart rate back down to its normal rate, then stretch for 7 minutes. However you must hold the stretches for between 26 - 30 seconds to disperse any lactic acid built up whilst training to prevent any stiffness. IF AT ANY TIME YOU FEEL FAINT, DIZZY OR UNWELL STOP TRAINING AND SEEK MEDICAL ADVICE!! The training programme is aimed at 5 training sessions per week with 2 rest days. The first day on the training programme can start on any day of the week i.e. Day 1 could be a Wednesday - It does not necessarily have to start on a Monday. Rest days are important as this a Progressive training programme and you must not over-train in the initial stages of training. If you feel that you are ready to undertake the test it is still important to keep yourself ticking over, so you still need to carry out some form of Physical Exercise. Training Program (see tables below) - Please Note:  Prior to training, medical advice MUST be sought. If you feel faint, dizzy or unwell - STOP straight away. Warm up 7mins mobility and 3mins stretching.  Hold stretches for 6 - 10 seconds. Cool down 3mins mobility and 7mins stretching 26 - 30 seconds. Hydrate - before, during and after all fitness training drink fresh or bottled water rather than sugar/glucose filled drinks. THIS IS ADVISORY GUIDANCE ONLY - PSD Training are not and will not be held responsible for any injuries or complications if you choose to follow this program WEEK ONE DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 30mins Steady State Run. 1/4 Max Press-ups. 5 Sets - 1 minute Rest between Sets. 1/4 Max Sit-ups. 1 Set of Twists Sit-ups. 2 Sets of 12 Sit-ups. 1 Set PFT Sit-ups. 1 minute Rest between Sets. Walk/Run in Military Boots. No Kit - 2 Miles. 40 minutes Run - Rest. Walk/Run in Military Boots. No Kit - 3 to 4 Miles. 30 minutes Steady State Run. 1/4 Max Press-ups. 5 Sets - 1 minute Rest between Sets. 1/4 Max Sit-ups. 1 Set of Twists Sit-ups. 2 Sets of 12 Sit-ups. 1 Set PFT Sit-ups. 1 minute Rest between Sets. WEEK TWO DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 30mins Steady State Run. Press-ups. Maximum Reps - 3 Sets. 1 minute Rest between Sets. Sit-ups. Maximum Reps - 3 Sets. 1 minute Rest between Sets. Walk/Run in Military Boots. (15kg Weight for 2 miles).     20 to 40 minutes Run - Rest. Walk in Military Boots. (15Kg Weight for 3 to 4 miles). Interval Training - 40mins. 2mins of Press-ups. 2mins of Sit-ups. Best Effort. WEEK THREE DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 40mins Steady State Run. Press-ups. Maximum Reps - 3 Sets. 1 minute Rest between Sets. Sit-ups. Maximum Reps - 3 Sets. 1 minute Rest between Sets. Walk/Run in Military Boots. (20Kg Weight for 4 miles).     Rest. Swim. Walk in Military Boots. (20Kg Weight for 3 to 4 miles). Interval Training - 40mins. 2mins of Press-ups. 2mins of Sit-ups. Best Effort. WEEK FOUR DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 50mins Steady State Run. Walk/Run in Military Boots. (20Kg Weight for 5 miles).     Rest. Swim/Run. Walk in Military Boots. (20Kg Weight for 3 to 4 miles). Steady State Run for 30mins 2mins of Press-ups. 2mins of Sit-ups. Best Effort.