GET READY for joining
The RAF Regiment
If you ’ re going to pass the RAF Regiment Applicant Selection Test , 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 .
Warm Up
We perform a warm up prior to the main session to ensure your body ( mind , muscles , joints , connective tissue ) is safely prepared for the activity ahead .
Should take around 10 mins .
Leg Swing : Set up - Stand on one leg using a wall for support if needed .
Action - Swing your nonweight bearing leg in front of your body and behind .
• Repeat on opposite side .
1 . Initial Pulse Raise . 3-4 mins on any cardio kit / jogging . 50-60 % effort levels .
2 . Dynamic stretching . Perform 3-5 stretches focusing on the main body parts that are going to be worked in the session . Ensure you make the stretches progressive and dynamic ( continuously moving ) and are not held statically for too long .
3 . Second Pulse Raise . 2-3 mins on another piece of cardio equipment / running . Up to 70-80 % effort levels .
Calf Stretch Set up - Stand facing the wall in a staggered stance ( one leg forward , one leg back ) and place your hands on the wall in front . Keep your back leg straight with your heel in contact with the floor
Action - Push your hips and chest forward until you feel tension down the back of the rear leg .
• Repeat on the opposite side .