Exercise Programme, What you Think?

[djdenyer]

Hi,
What you think of my training programme? I've just applied as a Weapon Systems Operator. Feedback welcome.


WEEK 1 (Each week I will increase each exercise)

MONDAY:

(AM) 6.30
1.5 Mile Run
(PM) 7
3 x 15 Push-Ups
2 x 25 Sit-Ups
2 x 15 Tricep Dips
2 x 10 Dorsal Raises

TUESDAY:

(PM) 9-10
30 Minutes Swimming

WEDNESDAY:

(AM) 6.30
1.5 Mile Run
(PM) 7
3 x 15 Push-Ups
2 x 25 Sit-Ups
2 x 15 Tricep Dips
2 x 10 Dorsal Raises

THURSDAY:

(PM) 12-1
30 Minutes Swimming

FRIDAY:

(AM) 6.30
1.5 Mile Run
(PM) 1
3 x 15 Push-Ups
2 x 25 Sit-Ups
2 x 15 Tricep Dips
2 x 10 Dorsal Raises

SATURDAY:

Rest

SUNDAY:

(PM) 12-1
30 Minutes Swimming

Total:
4.5 Mile Running
90 Minutes Swimming

Cheers

Danny

[jon_rafreg]

Gd luck with the 90 minute swim!

[Spence]

Hi there Danny, I posted this the other day on the Royal Marines board (my post is near the bottom of the page), but check it out, it may give you my feelings towards some of the aspects of training programmes that are posted here. For any further information feel free to ask here or PM me,

Take care
Spence

[Rizzarazzu]

Looks alright but make sure you up the amounts of reps you're doing and increase your distances for running as each week passes by or your fitness level won't improve at all. It takes a long time to get thru' the application process for WSOp - i know cos i've been there and done it, but if you're not that fit, use this time wisely as although the PEd at Halton ain't particularly hard, the PEd and exercises on A Sqn at Cranwell are - it's a different world to Halton. Rather than just trying to condition yourself for passing RAF fitness tests, you'd be better off developing all-round fitness, especially strength and endurance as all the wandering around the hills of Otterburn with pine poles and hernia boxes on your shoulder will demand this. Also, just so you pass your swim test, it's advisable to practise treading water.

[BlondeLaraCroft]

Just to add a quick note to the swimming, as said previously in another thread, make sure you do a proper warm up and cool down else you'll find it impossible to complete the training... do a variety of stokes and interchange them, and of course don't warm up on anything besides freestyle...Techniques on treading water vary as well - alternate legs (for longer periods of time and is actually more effective) and also both at the same time (wears you out more easily). Is the swim test just swimming and treading water? Nothing with clothing or anything - ie not personal survival techniques?! Anymore more swimming help always here for any info (pm,ing or posting on here!)

BLC xx

[Des]

I'm not been funny but why don't people just join a gym and get professional advice? Or better still join the reserve forces?

I have been training for some years now. Used quite a few different gyms. Nearly every one had some kind of ex military bod as one of their resident trainers. Or someone training on the premises who was ex military.

Even if you join one that don't they can still advice you on all you would need to know.

Training by yourself, and at home, is fcking boring. Plus too many distractions. I managed to get really fit in a short space of time by just training in the right atomsphere and doing proper classes. I'm 41.