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| This is a general fitness programme guide, if you are hoping to join the Parachute Regiment then you may also like to look at fitness details on their web pages click here>> | |||||
WEEK |
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Daily
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Start by doing five repitions of each of the upper body exercises until the 5-8 minutes are up. These repetitions can be increased to 10, 15 or 20 in later weeks. | ||
WEEK |
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Daily a.Warm up. b.Upper body/abdominal excercises 5 minutes. c.Jog 15 minutes. d.Cool down. |
During the jogging phase aim to achieve about 1 1/2 miles. | ||
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Monday - Thursday a.Warm up. b.Upper body/abdominal exercises 5 minutes. c.Mark out a 20 metre distance. Sprint for 20 metres then jog back. Maintain for 5 minutes. d.Jog 10 minutes. e.Cool down. |
Friday - Sunday a.Warm up. b.Upper body/abdominal exercises 5 minutes. c.Run 18 - 20 minutes. d.Cool down. Run should cover at least 2 miles. |
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WEEK |
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Repeat week 1 programme but increase upper body/abdominal repetitions to 15 - 20 and run time 18 - 20 minutes. | |||
WEEK |
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Repeat week 2 programme but either increase upper body/abdominal exercise repetitions or decrease rest time between each exercise. Run time 20 minutes. |
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WEEK |
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Monday/Tuesday a.Warm up. b.Upper body abdominal exercises 5 minutes. c.Run 20 minutes. d.Cool down. Wed/Fri/Sun - Rest Days |
Thursday/Saturday |
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