What You Need To Know RAF Regiment 4 Week Fitness Plan

RAST 4 Week Preparation Training Programme Week 1 Mon Cardiovascular Exercise Duration Conditioning Exercise Sets Reps Notes Run 4km Aim for 22 mins Press Ups Sit Ups Squats Dips 1 & 3 Max & 50% of max Complete the first exercise to find your max reps on each exercise. Then complete the following 3 sets with 50% of your max on each exercise. As fast as possible. Rest as required. 5:30min/km Tue Swim** 10 x 25m Tread Water 30s after each 50m Wed Thur Focus on Front Crawl and Breast Stroke. Try to complete without stopping. Circuit: 6 rounds- 100m sprint 22 burpees 2 lunges/leg 30 sec plank hold Swim** As fast as possible. Each round decreases burpees by 4 reps. Increase lunges by 4 reps. Record your time for this circuit. 10 x 25 EFFORTS Focus on Front Crawl and Breast Stroke. As fast as possible each 25m. Rest as required between sets. Fri Run 2km Aim for 10:30 5:15min/km Sat Sun Week 2 Mon 3 Sit Ups Squat Jumps Dips 3 3 3 20 20 20 EMOM = Every minute on the minute for 10 minutes. Complete as circuit, with minimum rest. AMRAP = As many reps as possible Max distance on broad jumps Rest Day Cardiovascular Exercise Duration Conditioning Exercise Sets Reps Notes Run 3km Aim for 15:45 Press Ups Sit Ups Squats Dips 1 & 3 Max & 60% of max Complete the first set to find your max reps on each exercise. Then complete the following 3 sets with 60 % of your max on each exercise. As Fast As Possible. Rest as required. Swim** Focus on Front Crawl and Breast Stroke. 20 x 25m Tread Water 30s after each 100m Wed Thur EMOM 10 Circuit: 30min AMRAP- 5 Broad Jumps 10 Close Grip Press Ups 5 side lunges/leg 10 plank press ups 5:15min/km Tue Plyometric Press Ups Try to complete without stopping. Circuit: Decline Press Ups Sit Ups Burpee Track Jumps Lunges Swim** TABATA Style-40 seconds on, 20 seconds rest. 8 rounds of each exercise. 14 x 25 EFFORTS Focus on Front Crawl and Breast Stroke. As fast as possible each 25m. Rest as required between sets. Fri Run 2 x 1km EFFORTS Aim for sub 5:00 5 min walking recovery between efforts. Sat Plyometric Press Ups EMOM 8 5 Sit Ups Squat Jumps Dips 3 3 3 25 25 25 Circuit: 100 Press Ups 200 Sit Ups 300 Squats When finished: 3 rounds of: 1 min plank 1 min right plank 1 min left plank Sun Rest Day EMOM = Every minute on the minute for 8 minutes. Complete as circuit, with minimum rest. Rest as required. Complete all press ups before moving onto sit ups, then squats.

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