What You Need To Know RAF Regiment 4 Week Fitness Plan | Page 4

RAST 4 Week Preparation Training Programme
Week 3
Mon
Cardiovascular
Exercise Duration Conditioning
Exercise Sets Reps Notes
Run 2km Aim for 9:30 Press Ups
Sit Ups
Squats
Dips 1 & 3 Max &
75% of
max Complete the first set to find your max reps on
each exercise. Then complete the following 3 sets
with 75% of your max on each exercise.
As Fast As Possible. Rest as required.
4:45min/km
Tue
Swim**
10 x 50m
Tread Water 1min
after each 100m
Wed
Thur
Focus on Front Crawl and Breast Stroke.
Try to complete without stopping but rest if required.
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.
Try to beat time from first week.
6 x 50 EFFORTS
Focus on Front Crawl and Breast Stroke.
As fast as possible each 50m.
Rest as required between sets.
Fri
Run 3 x 1km
EFFORTS
Aim for 4:45
5min walking
recovery between
efforts
Sat
Sun
Week 4
Mon
Fri
Sit Ups
Squat Jumps
Dips 4
4
4 20
20
20
EMOM = Every minute on the minute for 10
minutes.
Complete as circuit, with minimum rest.
As fast as possible
Cardiovascular
Exercise Duration Conditioning
Exercise Sets Reps Notes
Run 2km Aim for 9:15 Press Ups
Sit Ups
Squats
Dips 1 & 4 Max &
75% of
max Complete the first set to find your max reps on
each exercise. Then complete the following 4 sets
with 75% of your max on each exercise.
As Fast As Possible. Rest as required.
Swim**
Focus on Front Crawl and Breast Stroke.
4 x 100m
Tread Water
2mins after each
100m
Try to complete without stopping but rest if
required.
Circuit:
20 burpees
30 tuck jumps
40 sit ups
50 mountain
climbers (each leg)
40 press ups
30 squats
20 burpees
Swim**
Run 2km
Sat
As fast as possible.
3 x 100m
EFFORTS
Tread water 2
mins after the last
effort.
Aim for 9:00
4:30min/km
Sun
5
Rest Day
Wed
Thur
EMOM
10
Circuit:
8 rounds-
10 Broad Jumps
15 Press Ups
20 sec Hollow
Body Hold
4:38min/km
Tue
Plyometric Press
Ups
Focus on Front Crawl and Breast Stroke.
As fast as possible each 100m.
Rest as required between sets.
Plyometric Press
Ups EMOM
10 6
Sit Ups
Squat Jumps
Dips 4
4
4 25
25
25
EMOM = Every minute on the minute for 10
minutes.
Complete as circuit, with minimum rest.
Circuit:
3 rounds of:
25 burpees
50 scissor kicks
25 press ups
50 sit ups
Rest Day
**If you can comfortably swim 400m without stopping, work on a different weakness during this session.