What You Need To Know RAF Regiment 4 Week Fitness Plan

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.
Leg Swing
Warm Up
Leg Swing:
Set up - Stand on one leg using
a wall for support if needed.
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.
Action - Swing your non-
weight bearing leg in front of
your body and behind.
• Repeat on opposite side.
Should take around 10 mins.
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.
h c t e r t S i l a C