Recovery Days
As important as it is to go max effort on these workouts , it is equally important to ensure you ’ re recovering adequately between the sessions . The period between the workouts is when your body is repairing and healing from the stress of the workout .
Ways to do this =
• Ensuring you get enough sleep ( 8 hrs +)
• Ensuring you keep well hydrated .
• Making sure you eat well-balanced and healthy meals .
• Stretching and foam rolling if needed . This is more important immediately before or after training if you have any specific problem areas that need addressing .
Regiment Applicant Selection Test Standards Test Regular Reserve
1.25 mile / 2km run Warm up followed by 1.25mile / 2km individual best effort run
Medicine Ball Throw
Complete a throw of a Medicine Ball weighing 4kg , in a seated position . Candidates are allowed 3 attempts only . The best scored is to be recorded . All throws count as an attempt- there are no practice throws . The test is complete once a candidate achieves the target distance or uses all 3 attempts . Candidates will be graded Pass / Fail .
9 minutes 30 seconds 10 minutes 27 seconds
4 metres 3 metres 60 centimetres
Mid-Thigh Pull ( static deadlift ) The best score will be recorded from 3 pulls 95 kilograms 85.5 kilograms Swim Test
100m swim , 2 mins treading water and exit pool unaided
No time limit
Press Ups |
In one minute |
Age / Gender based |
|
|
Please see table below |
Sit Ups |
In one minute |
Age / Gender based |
|
|
Please see table below |
Regiment Press Ups / Sit Ups Standards
Age Limits ( Male ) Press-ups ( Number ) Sit-ups ( Number ) 17-29 20 35 30-34 19 32 35-39 18 29 40-44 17 26 45-49 16 23 50-54 15 20 Age Limits ( Female ) Press-ups ( Number ) Sit-ups ( Number ) 17-29 10 32 30-34 9 29 35-39 8 26 40-44 7 23 45-49 6 20 50-54 5 17
Not required
Age / Gender based Please see table below
Age / Gender based Please see table below
Injuries and illness
Don ’ t exercise if you are injured or feeling unwell . Always warm up and cool down – It allows you to train optimally and recover faster . Make sure that you wear the correct equipment to train in , to enhance performance and to reduce the chance of injury .
Remember to have :
• Appropriate trainers .
• Suitable clothing .
• A full water bottle with you .
If you do not exercise regularly or believe that you may have a health condition that could be negatively affected by undertaking a fitness training programme , you are advised to consult your medical practitioner before beginning this programme .
This publication is for guidance only and other physical training programmes are available . The Royal Air Force cannot take responsibility for any injury or medical event that might be sustained whilst undertaking any element of this or any other fitness training programme .