What You Need To Know RAF Regiment 4 Week Fitness Plan | страница 6

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
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•
•
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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 9 minutes 30 seconds 10 minutes 27
seconds
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. 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 Not required
Press Ups In one minute Age/Gender based
Please see table below Age/Gender based
Please see table below
Sit Ups In one minute Age/Gender based
Please see table below 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
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.