New Member - Advice on All Aspects of Training Needed

[Chimaira Timmy]

Hey guys,
I guess my first topic is the best place to introduce myself. My name is Thomas, people call me Tom or Timmy, though. I'm 18, I work in GAME and have done for the past year, I live in Stevenage, Hertfordshire and my interests include Health, Games, Music and Sports.

Firstly, I'd like to apologise if this topic is inappropriate due to similar threads being available already, I have skimmed through and already found some extremely useful and interesting information!

Basically, I applied for the position of Regiment Gunner on the 11th of this month, and got a LOT of useful information in the forms of magazines and leaflets from the AFCO but I always find information from people who have been there, done that or even doing it currently that much more helpful.

I have my AST booked for the 13th of May, and I'm pysched for it, and have already done a bunch of freebie testers online and the practice one supplied by the AFCO, I'm not overly worried about the Aptitude Test to be perfectly honest as I'm not the kind of person to stress myself out and I know that if i do my best I will probably be OK. It's just a matter of getting my brain working again, since it's been out of use for a little while. However, I'm still interested in knowing what to expect for this stage, from what the information i has says, It will last about 90 Minutes and cover all the sections listing in the tester. How hard does the real thing turn out to be? And, what is the pass mark (If known). One of my concerns is not finishing it, as it is strictly timed and a friend of mine has recently taken one for a job she is going for and said the time is what gets you, she didn't finish but she still passed, does not finishing have a big impact on your total score?

Next up, again, from the information I have, the next stage will be the Selection Interview with a Corporal or Sergeant. I must admit, this stage does worry me a little as I will be assessed by everything I say. It's quite intimidating. How did you guys cope? I expect it to be quite a formal thing, how much can this affect my joining of the Regiment?

Then, the Occupational Health Assessment. I think I will be ok for this stage as I have no illness, or history of illness that would affect my ability to serve. The booklet says Hearing, and Eyesight are tested. My hearing, as far as I can tell is fine, what sort of tests do they do however? And eyesight, I do wear glasses but my prescription is only -3.5 (-7 being the maximum it can be to fail, I think)

Fitness Test, the booklet only says a 1.5mile (2.4km) run on a treadmill will be involved, is this correct? I did this at the gym today, with ease might I add, how is the test undertaken? Do I set the speed myself or is it controlled by the instructor? Are 'bonus points' awarded for performing better than the requirements?

The Specialist Interview, this is explained in a generality in the booklet, obviously because of the many different roles in the RAF. What sort of questions should i expect, taking into account it will be the Regiment I'm applying for.

Then, finally, the Final Interview, can this stage still be failed? Or is it just to make sure I still want to go for it?

I expect there is a little more to the joining process than the stages stated, such as the PGAC. This is what I mainly need advice on, building up my physical fitness, my stamina and physical strength to be able to meet the requirements.
I'm not a terribly strong person, my build is quite slim and my endurance for certain muscle groups quite low, this is my biggest fear of not getting into the RAF. I am a member of a gym right now, and do have access to the local swimming pool. So, what I'm after is techniques and workouts that will prepare me for the road ahead. I'll give some information on what I know and currently do and hopefully that will provide you guys with what you need to help me.
Lets start with what I can do. I believe I read that it is a requirement to be able to do 25 press-ups/sit-ups in a minute and a 50metre swim in a minute too.
Today I 'tested' myself to see how i am in these 3 workouts currently. I went swimming for the first time in probably 4 years, and after I got used to it again I started lengths of the pool, I'm pretty sure the pool measures in at about 28metres so 2 lengths in a minute is what I'd need to accomplish. And, i must admit i found swimming a lot harder than i anticipated, I was told by the AFCO any stroke other than a doggy paddle is acceptable, so I did breast stroke, standard front stroke (Sorry, not sure what it's called) and Back-stroke (Is back-stroke an acceptable stroke to use?) I found that standard front stroke was the fastest for me, and i didn't have a stop-watch but I estimated about 45seconds a length, so not too far off what I need, but I did find myself panting and wearing tired after a single length. Any suggestions on what i can do to improve my performance in swimming? Obviously i will improve over time but anything i could maybe do at the gym/out of water to improve.
Press-ups and sit ups I'm not fantastic at either, I've started doing morning sets of both, and i manage about 20press ups in 40seconds before my arms give in. But sit ups, I feel im failing at terribly. I'm having a lot of trouble getting my elbows up to meet my knees (leaflet says that's what's required) My elbows end up about 2-3inches away from my knees, how can i build up my abdominal muscles to help with this? And is what I'm doing going to improve them, seeing as I'm not doing a full sit-up. I use the Ab Crunch machine at the gym and can do sit-ups reasonably easy with my feet under the bar of a weight, but without, i struggle.
Generally, running tends not be an issue, except i find I get stitches if I drink/eat (protein bar) within 30mins of starting running, mostly I use the treadmill but this is obviously a lot easier than running outside. So, I have started doing evening jogs/runs too. Luckily I live near a field which I find perfect as it has flats, steady and sharp inclines and declines and the surface is varied from muddy to stony to dirt. It's about 2 thirds of a ile one lap and i can do about 2laps in 20minutes. Is there any tips on improving my overall stamina and speed? I do find I'm quite 'wheezy' after I do this because unfortunately i was a smoker until recently, I have noticed a significant difference in my performance since i quit and hopefully that will continue.

Finally, general strength and endurance build up for various muscle groups. I tend to do 1-2 difference groups each time I visit the gym (4-5times a week). And mix it up to keep it from getting too similar. My arms and shoulders are probably my weakest points, what i do find annoying is I have rather scrawny wrists which tend to give way before my arms do and often let me down. (Recently got wrist supports which are helping) With almost all the exercises i perform I do 3-4 sets increasing each set and a cooldown set with a low weight at the end of my session. My back and chest are my 'best' muscles. not including my legs, which I do work out when I do cardio, I bike to and from work, and pretty much everywhere also, since I do not drive. Any workout regimes would be greatly appreciated, covering every muscle group at least once a week is what i want to be able to do, like i said this is my biggest fear of not getting accepted. I do try to eat proper food at least 3 times a day, and keep it balanced but any suggestions on diet would be great also!

Quickly, the max weights I can currently do, just to get a rough idea of my ability.
Arms, Bi's 25-27.5kg free weights. And Tri's 10-15kgs.
Back, Upper 45-50kgs free weights. Lower, 60-70kg on a machine.
Shoulders, 25kgs on a machine and about 25kgs each hand free weights.
Chest, 40kgs on a machine and 27.5kgs each hand free weights.
Abs, with feet held down, 3sets of 35-40.
Press-ups, 25maximum, 2-3sets.

For those of you that endure reading allll of that, thank you for any advice you may have to help me out.

Thanks a lot,
Tom

[Brett B]

Hey guys,
I guess my first topic is the best place to introduce myself. My name is Thomas, people call me Tom or Timmy, though. I'm 18, I work in GAME and have done for the past year, I live in Stevenage, Hertfordshire and my interests include Health, Games, Music and Sports.

Firstly, I'd like to apologise if this topic is inappropriate due to similar threads being available already, I have skimmed through and already found some extremely useful and interesting information!

Basically, I applied for the position of Regiment Gunner on the 11th of this month, and got a LOT of useful information in the forms of magazines and leaflets from the AFCO but I always find information from people who have been there, done that or even doing it currently that much more helpful.

I have my AST booked for the 13th of May, and I'm pysched for it, and have already done a bunch of freebie testers online and the practice one supplied by the AFCO, I'm not overly worried about the Aptitude Test to be perfectly honest as I'm not the kind of person to stress myself out and I know that if i do my best I will probably be OK. It's just a matter of getting my brain working again, since it's been out of use for a little while. However, I'm still interested in knowing what to expect for this stage, from what the information i has says, It will last about 90 Minutes and cover all the sections listing in the tester. How hard does the real thing turn out to be? And, what is the pass mark (If known). One of my concerns is not finishing it, as it is strictly timed and a friend of mine has recently taken one for a job she is going for and said the time is what gets you, she didn't finish but she still passed, does not finishing have a big impact on your total score?

Next up, again, from the information I have, the next stage will be the Selection Interview with a Corporal or Sergeant. I must admit, this stage does worry me a little as I will be assessed by everything I say. It's quite intimidating. How did you guys cope? I expect it to be quite a formal thing, how much can this affect my joining of the Regiment?

Then, the Occupational Health Assessment. I think I will be ok for this stage as I have no illness, or history of illness that would affect my ability to serve. The booklet says Hearing, and Eyesight are tested. My hearing, as far as I can tell is fine, what sort of tests do they do however? And eyesight, I do wear glasses but my prescription is only -3.5 (-7 being the maximum it can be to fail, I think)

Fitness Test, the booklet only says a 1.5mile (2.4km) run on a treadmill will be involved, is this correct? I did this at the gym today, with ease might I add, how is the test undertaken? Do I set the speed myself or is it controlled by the instructor? Are 'bonus points' awarded for performing better than the requirements?

The Specialist Interview, this is explained in a generality in the booklet, obviously because of the many different roles in the RAF. What sort of questions should i expect, taking into account it will be the Regiment I'm applying for.

Then, finally, the Final Interview, can this stage still be failed? Or is it just to make sure I still want to go for it?

I expect there is a little more to the joining process than the stages stated, such as the PGAC. This is what I mainly need advice on, building up my physical fitness, my stamina and physical strength to be able to meet the requirements.
I'm not a terribly strong person, my build is quite slim and my endurance for certain muscle groups quite low, this is my biggest fear of not getting into the RAF. I am a member of a gym right now, and do have access to the local swimming pool. So, what I'm after is techniques and workouts that will prepare me for the road ahead. I'll give some information on what I know and currently do and hopefully that will provide you guys with what you need to help me.
Lets start with what I can do. I believe I read that it is a requirement to be able to do 25 press-ups/sit-ups in a minute and a 50metre swim in a minute too.
Today I 'tested' myself to see how i am in these 3 workouts currently. I went swimming for the first time in probably 4 years, and after I got used to it again I started lengths of the pool, I'm pretty sure the pool measures in at about 28metres so 2 lengths in a minute is what I'd need to accomplish. And, i must admit i found swimming a lot harder than i anticipated, I was told by the AFCO any stroke other than a doggy paddle is acceptable, so I did breast stroke, standard front stroke (Sorry, not sure what it's called) and Back-stroke (Is back-stroke an acceptable stroke to use?) I found that standard front stroke was the fastest for me, and i didn't have a stop-watch but I estimated about 45seconds a length, so not too far off what I need, but I did find myself panting and wearing tired after a single length. Any suggestions on what i can do to improve my performance in swimming? Obviously i will improve over time but anything i could maybe do at the gym/out of water to improve.
Press-ups and sit ups I'm not fantastic at either, I've started doing morning sets of both, and i manage about 20press ups in 40seconds before my arms give in. But sit ups, I feel im failing at terribly. I'm having a lot of trouble getting my elbows up to meet my knees (leaflet says that's what's required) My elbows end up about 2-3inches away from my knees, how can i build up my abdominal muscles to help with this? And is what I'm doing going to improve them, seeing as I'm not doing a full sit-up. I use the Ab Crunch machine at the gym and can do sit-ups reasonably easy with my feet under the bar of a weight, but without, i struggle.
Generally, running tends not be an issue, except i find I get stitches if I drink/eat (protein bar) within 30mins of starting running, mostly I use the treadmill but this is obviously a lot easier than running outside. So, I have started doing evening jogs/runs too. Luckily I live near a field which I find perfect as it has flats, steady and sharp inclines and declines and the surface is varied from muddy to stony to dirt. It's about 2 thirds of a ile one lap and i can do about 2laps in 20minutes. Is there any tips on improving my overall stamina and speed? I do find I'm quite 'wheezy' after I do this because unfortunately i was a smoker until recently, I have noticed a significant difference in my performance since i quit and hopefully that will continue.

Finally, general strength and endurance build up for various muscle groups. I tend to do 1-2 difference groups each time I visit the gym (4-5times a week). And mix it up to keep it from getting too similar. My arms and shoulders are probably my weakest points, what i do find annoying is I have rather scrawny wrists which tend to give way before my arms do and often let me down. (Recently got wrist supports which are helping) With almost all the exercises i perform I do 3-4 sets increasing each set and a cooldown set with a low weight at the end of my session. My back and chest are my 'best' muscles. not including my legs, which I do work out when I do cardio, I bike to and from work, and pretty much everywhere also, since I do not drive. Any workout regimes would be greatly appreciated, covering every muscle group at least once a week is what i want to be able to do, like i said this is my biggest fear of not getting accepted. I do try to eat proper food at least 3 times a day, and keep it balanced but any suggestions on diet would be great also!

Quickly, the max weights I can currently do, just to get a rough idea of my ability.
Arms, Bi's 25-27.5kg free weights. And Tri's 10-15kgs.
Back, Upper 45-50kgs free weights. Lower, 60-70kg on a machine.
Shoulders, 25kgs on a machine and about 25kgs each hand free weights.
Chest, 40kgs on a machine and 27.5kgs each hand free weights.
Abs, with feet held down, 3sets of 35-40.
Press-ups, 25maximum, 2-3sets.

For those of you that endure reading allll of that, thank you for any advice you may have to help me out.

Thanks a lot,
Tom

Tom,

Not too sure on advice for the AST, but as for medical I think you will be ok.

What is the time you got when you ran on the treadmill at your gym? I got mine to about 10mins 29 secs. which is apparently 9 secs off from the Marines.

As for the stitch work past it keep running! Don't stop, as you won't be allowed to stop when you're running. Only eat something very light not too heavy.

Do you do sits up and press-ups each evening/morning?

Edited by T_T to add capitals at the start of every sentence. Please sort it yourself next time!!!

[Chimaira Timmy]

Thanks for the speedy reply.

I've started doing press-ups/sit-ups every morning, but wasn't sure about before bed, by started I mean in the past week.

And yea, I do carry on with the stitch, if I take my mind off it, it doesn't bother me a great deal. And I think I was just under 11minutes. To be honest I've never really payed much attention to my Distance against Time, I just ran for XX Minutes. I plan on starting a Journal to record where I'm at (for everything) and keeping track of my progress.

[Wholley]

Let me just say how pleased I am to see a young man who is squared away with some grit and determination.
Here's to you Chimaira,
I'm sure you will excel in your chosen career.
Welcome aboard.

Wholley.

[Chimaira Timmy]

Thanks Wholley! Much appreciated, but please, call me Tom as I tend to stay around here for a while

[Brett B]

Doing a journal of sorts is a good idea, it will help with making targets. the best way to get your stamina up is swimming.

But keep an eye on the 'mileage' you do on the treadmill, because as soon as you do 2.4km thats it, you're all finished.

Then the next task is 3 miles in under 24mins.


Good luck fella.

Sentences always start with capital letters!!!

[Marc]

Hey tom,

Don't worry at all about your AST's they're really easy. When I sat mine I was really worried that I hadn't prepared enough due to only having a week when the date was set for me. However I passed with over double the mark I needed, (which is around 35 or something) I got 64ish not to sure how they work the scores out.

Anyway time in the test can be rather annoying, some of the sections I only managed to answer about 10 of the questions out of 20 so if you tend to get stuck just move on rather than spend a minute trying to work out that one question. The hardest section I found about the test was the memory section however wasn't just me that found this hard, others in my group also did which made me feel much better. I'm sure you'll fly through this section if you just keep on doing as you currently are.

Well the interview fun... after I found out the results of the AST's, which was on the day of the test they told me that I had my interview booked for the next oncoming Monday which only left me 5 days or so to get up to shape! Anyway yet again I was really worried and nervous about this due to it being one of my first proper interviews I've had. (Only 17 and still at college :p) All I did to prepare for this was revise what I got told in my presentation which took place after the AST's. If you do that you should be fine, remember dress smart in a suit make sure all forms are filled in correctly etc and just be yourself and you should be fine.

Topics they cover in the interview - your family, your education, your work, your leisure time, fitness, your interest in the RAF, why the regiment. Then just general things about the RAF itself, example where are they currently situated? What bases do they have in the UK and so on.

Medical was the easiest part of the application to be honest. Consists of eye tests, hearing, check if you have any illnesses, your weight and height, pulse cant really remember much else. I'm sure you'll do fine on this part as well.

You don't do the 1.5mile run as our fitness takes place all on the PGAC. (I didn't anyway and have my date for PGAC on the 21st of April)

Specialist Interview I'm not too sure on but I'm pretty certain that's just the whole of PGAC.

And the final interview I've been told you're pretty much in if you pass your PGAC however I'm still going to prepare myself for any type of questions that I may be asked, but generally I think its just to check your still motivated to join.

Hope this information helps you out a bit as I was like you in your situation.

Cheers Marc

[Chimaira Timmy]

Thanks Marc, all of that was extremely useful and helpful, and yeah it did occur to me after I posted that the Corporal at the AFCO crossed out the Fitness test and highlighted the PGAC instead.