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GETREADYIf you’re going to pass PGSC, then you’re going to have to get in shape. Our four-week training programme will enable you to achieve a good basic level of fitness. The rest is up to you.

Warming upWarming up is a vital part of your training regime. Designed to prepare your joints and raise your heart and breathing rates, it primes your body for a workout. Skip it and you risk injury. A good warm-up should take about 10 minutes and include both aerobic and stretching exercises. Start off with some light exercise, such as jogging.

Cooling downCooling down helps your body return to normal after intense exercise. By reducing the pace gradually, your heart rate slows down and your breathing returns to normal.

End an exercise session suddenly and your heart continues to pump blood at an increased rate. Without the activity to keep it moving, this blood can pool in your limbs, making you feel dizzy.

Shoulder stretch

Stand tall with your feet hip-width apart and shoulders back. Move your right arm across the body, using the crook of your left arm to pull it into your chest. Repeat on the left side.

Side stretch

Stand up straight with your feet hip-width apart. Raise your right arm and move your torso to one side, sliding the other hand down the outside of your leg. Return to the middle and repeat on the other side.

Calf stretch

Step forward about 1 metre with your left leg, keeping your right leg straight. Bend your left knee and move your hips forward, keeping the right heel firmly on the ground. Swap sides and repeat. Remember to keep your toes pointing forwards.

FOUR-WEEK FITNESS PLAN

The fitter you are, the easier training will be. Follow the fitness plan at the back of this brochure and it will help you prepare for the biggest fitness challenge of your life.

THE FIVE RULES OF STRETCHING1. Only stretch once you’ve done

some light aerobic activity to warm your muscles up.

2. Each stretch should be slow and controlled.

3. Concentrate on keeping the correct posture and body alignment.

4. Never bounce the stretch – it could damage the muscles.

5. Hold each stretch for about 10–15 seconds.

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Super sit-ups

Start by lying on the floor with your knees bent at about 90 degrees. Your feet should be firmly on the floor and about shoulder-width apart. Place your hands across your chest or lightly at the side of your head.

Next, curl your head, shoulders and torso off the floor and raise your body until you are in an upright position and your elbows touch your knees. Roll back down through the spine to the start position and repeat.

A fit male who is under 30 should be able to do at least 20 press-ups and 25 sit-ups in one minute.

GET TO THE COREMuscular endurance exercises are a vital part of our training programme. During PGSC, you’ll be tested on how many sit-ups and then how many press-ups you can perform in a minute. Here’s how to crunch out the numbers.

Hamstring stretch

Extend one leg out in front of you to stretch the muscles, bending your other knee to compensate. Rest your hands on the thigh of your bent leg and keep both feet firmly on the ground. Repeat on the other side.

Quad stretch

Use your right hand to grab your right foot and bring it up behind you. Stand up tall to increase the stretch. Bring your foot down slowly and repeat on the other side.

Inner thigh stretch

Sit on the floor and bring the soles of your feet together. Gently press down on the inner thighs until you feel the stretch take effect.

Gluteal stretch

Sit on the floor with both legs out straight in front of you. Bring your right foot into the body and place it over your left thigh. Increase the stretch by placing your left arm on the outside of your right thigh. Return to the start and repeat with the opposite leg.

The perfect press-up

Begin on the floor with your arms straight (supporting your body) and shoulder-width apart. Your back should be straight and your abdominal muscles engaged – helping to keep your torso straight. Remember to look ahead, not down.

Lower your body in one controlled movement until your chest is a few inches off the floor. Then straighten your arms again, raising your body to the start position. Remember to keep your elbows pointing back, not out to the side.

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WEEK 1 Cardiovascular exercise Duration of exercise Conditioning exercise Sets Reps Notes

MON Running – long slow distance (LSD)

20-minute run at 10-minute mile pace = 2 miles minimum

1. Press-ups

2. Sit-ups

3. Squats

4. Wide arm press-ups

3

3

3

3

20

25

40

15

1-minute rest between each set.

TUE Swimming 30 minutes – aim to swim a minimum of 500 metres = 10 lengths of a 50-metre pool OR

20 lengths of a 25-metre pool (distance can be completed in widths if you’re a weak swimmer)

Aim to achieve 1000 metres by increasing the distance by 50 metres at each swimming session.

WED Running 30 minutes of interval running – a. 5-minute jog at LSD pace to warm upb. 1 minute at fast stride pace followed by 1 minute at

LSD recovery pace x 10 = 20 minutesc. 5-minute jog to cool down

1. Press-ups

2. Sit-ups

3. Squats

4. Wide arm press-ups

3

3

3

3

20

25

40

15

1-minute rest between each set.

THU Swimming 30 minutes – aim to swim a minimum of 500 metres = 10 lengths of a 50-metre pool OR

20 lengths of a 25-metre pool (distance can be completed in widths if you’re a weak swimmer)

Aim to achieve 1000 metres by increasing the distance by 50 metres at each swimming session.

FRI Running – long slow distance (LSD)

20-minute run at 10-minute mile pace = 2 miles minimum

1. Press-ups

2. Sit-ups

3. Squats

4. Wide arm press-ups

3

3

3

3

20

25

40

15

1-minute rest between each set.

SAT REST DAY REST DAY REST DAY

SUN Running 30 minutes of interval running – a. 5-minute jog at LSD pace to warm upb. 1 minute at fast stride pace followed by 1 minute at

LSD recovery pace x 10 = 20 minutesc. 5-minute jog to cool down

1. Press-ups

2. Sit-ups

3. Squats

4. Wide arm press-ups

3

3

3

3

20

25

50

15

1-minute rest between each set.

WEEK 2 Cardiovascular exercise Duration of exercise Conditioning exercise Sets Reps Notes

MON Running – long slow distance (LSD)

20-minute run = 2.5 miles minimum 1. Press-ups

2. Sit-ups

3. Squats

4. Wide arm press-ups

3

3

3

3

25

30

60

20

1-minute rest between each set.

TUE Swimming 30 minutes – aim to swim a minimum of 500 metres = 10 lengths of a 50-metre pool OR

20 lengths of a 25-metre pool (distance can be completed in widths if you’re a weak swimmer)

Aim to achieve 1000 metres by increasing the distance by 50 metres at each swimming session.

WED Running 30 minutes of interval running – a. 5-minute jog at LSD pace to warm upb. 1 minute at fast stride pace followed by 1 minute at

LSD recovery pace x 10 = 20 minutesc. 5-minute jog to cool down

1. Press-ups

2. Sit-ups

3. Squats

4. Wide arm press-ups

3

3

3

3

25

30

60

20

1-minute rest between each set.

THU Swimming 30 minutes – aim to swim a minimum of 500 metres = 10 lengths of a 50-metre pool OR

20 lengths of a 25-metre pool (distance can be completed in widths if you’re a weak swimmer)

Aim to achieve 1000 metres by increasing the distance by 50 metres at each swimming session.

FRI Running – long slow distance (LSD)

20-minute run at 10-minute mile pace = 2 miles minimum

1. Press-ups

2. Sit-ups

3. Squats

4. Wide arm press-ups

3

3

3

3

25

30

60

20

1-minute rest between each set.

SAT REST DAY REST DAY REST DAY

SUN Running 30 minutes of interval running – a. 5-minute jog at LSD pace to warm upb. 1 minute at fast stride pace followed by 1 minute at

LSD recovery pace x 10 = 20 minutesc. 5-minute jog to cool down

1. Press-ups

2. Sit-ups

3. Squats

4. Wide arm press-ups

3

3

3

3

25

30

60

20

1-minute rest between each set.

RAF REGIMENT FOUR-WEEK PREPARATION TRAINING PROGRAMME

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WEEK 3 Cardiovascular exercise Duration of exercise Conditioning exercise Sets Reps Notes

MON Running – long slow distance (LSD)

25–27-minute run at 8.5-minute mile pace = 3 miles minimum

1. Press-ups

2. Sit-ups

3. Squats

4. Wide arm press-ups

3

3

3

3

30

35

65

25

1-minute rest between each set.

TUE Swimming 30 minutes – aim to swim a minimum of 500 metres = 10 lengths of a 50-metre pool OR

20 lengths of a 25-metre pool (distance can be completed in widths if you’re a weak swimmer)

Aim to achieve 1000 metres by increasing the distance by 50 metres at each swimming session.

WED Running 30 minutes of interval running – a. 5-minute jog at LSD pace to warm upb. 1 minute at fast stride pace followed by 1 minute at

LSD recovery pace x 10 = 20 minutesc. 5-minute jog to cool down

1. Press-ups

2. Sit-ups

3. Squats

4. Wide arm press-ups

3

3

3

3

30

35

65

25

1-minute rest between each set.

THU Cycling 30–40 minutes Indoor or outdoor.

FRI Running – long slow distance (LSD)

20-minute run at 9-minute mile pace = 3 miles minimum

1. Press-ups

2. Sit-ups

3. Squats

4. Wide arm press-ups

3

3

3

3

30

35

65

25

1-minute rest between each set.

SAT REST DAY REST DAY REST DAY

SUN Running 30 minutes of interval running – a. 5-minute jog at LSD pace to warm upb. 1 minute at fast stride pace followed by 1 minute at

LSD recovery pace x 10 = 20 minutesc. 5-minute jog to cool down

1. Press-ups

2. Sit-ups

3. Squats

4. Wide arm press-ups

3

3

3

3

30

35

65

25

1-minute rest between each set.

WEEK 4 Cardiovascular exercise Duration of exercise Conditioning exercise Sets Reps Notes

MON Running – long slow distance (LSD)

20-minute run at 9-minute mile pace = 3 miles minimum

1. Press-ups

2. Sit-ups

3. Squats

4. Wide arm press-ups

3

3

3

3

35

40

65

25

1-minute rest between each set.

TUE Swimming 30 minutes – aim to swim a minimum of 500 metres = 10 lengths of a 50-metre pool OR

20 lengths of a 25-metre pool (distance can be completed in widths if you’re a weak swimmer)

Aim to achieve 1000 metres by increasing the distance by 50 metres at each swimming session.

WED Running 30 minutes of interval running – a. 5-minute jog at LSD pace to warm upb. 1 minute at fast stride pace followed by 1 minute at

LSD recovery pace x 10 = 20 minutesc. 5-minute jog to cool down

1. Press-ups

2. Sit-ups

3. Squats

4. Wide arm press-ups

3

3

3

3

35

40

65

25

1-minute rest between each set.

THU Cycling 30–40 minutes Indoor or outdoor.

FRI Running – long slow distance (LSD)

20-minute run at 9-minute mile pace = 3 miles minimum

1. Press-ups

2. Sit-ups

3. Squats

4. Wide arm press-ups

3

3

3

3

35

40

65

25

1-minute rest between each set.

SAT REST DAY REST DAY REST DAY

SUN Running 30 minutes of interval running – a. 5-minute jog at LSD pace to warm upb. 1 minute at fast stride pace followed by 1 minute at

LSD recovery pace x 10 = 20 minutesc. 5-minute jog to cool down

1. Press-ups

2. Sit-ups

3. Squats

4. Wide arm press-ups

3

3

3

3

35

40

65

25

1-minute rest between each set.

RAF REGIMENT FOUR-WEEK PREPARATION TRAINING PROGRAMME