Training Exercises & Variations

[Jo]

Maybe this will be of interest to some people, maybe it wont. However here are some different exercises you can do, with there variations, which are frequently done in infantry training...

SITUPS
BPFA Situps: Legs held to floor by weight, normal situp, arms cross chest
Situps: Legs unsupported, arms accross chest, normal situp
Half Sits: Situp, arms straight, palms on quad, situp till palms slide past knee, then lower back down
Sock Sits: In situp position, bringing alternate feet to hands, in a 'putting on sock' motion
Sidies: On back, legs bent, move hands to touch alternate feet, moving body left and right to do so
Leg Raises: Arms placed on chest/stomach, laid on back, feet together, raise 30cm / 60cm - Alternativly, spell out letters of aphabet with your feet

PRESSUPS
BPFA Pressups: Pressup position, fingers facing forward, palms on floor, lower and raise body, back kept straight
Wide Armed Pressups: Same as BPFA, however hands further apart. The further apart they are, the harder the exercise
Dimond Pressups: Same as BPFA, however hands close together.
Clap Pressups: Same as BPFA, however using the force of arm to push off the ground enough to give time to perform a clap of the hands before landing again
Pulses: Same as BPFA, however performing 3 half pressups, then one full one. (These 4 processes equal to one pulse pressup)
Para Pressups 1#: Same as BPFA, however alternating between Dimond & BPFA (The two equal one repetition)
Para Pressups 2#: Same as BPFA, however alternating between Dimond, BPFA, Wide Armed (The three equal to one repetiton)
Knuckle Breakers: Same as BPFA, however proceed with clenched first, rather than palm of hand.
Finger Torcher: Same as BPFA, however proceed with only 3 fingers in tripod formation (Not recommended for casual training, risk involved)
One Armed: Normal pressup, however, legs open for balance, one hand behind back, other used to perform the one armed pressup. Balance is also important in this variation.
Inclined: Normal BPFA pressups, however palms on a raised bench, chest to bench
Declined: Normal BPFA pressups, however palms on floor, legs on bench, chest to floor

EXAMPLES OF OTHER EXERCISES:
Med Ball Press: Holding medicine ball to chest, push out from chest, pull in, push up above head, back in (classed as one rep)
Pullups: Arms shoulder width apart, pullup, chin above bar, and down, arms fully extended
Pullups Assisted: Pullups done to maxium amount, before been assisted with partner
Pullups Variation: Bar lower down, pulling chest upto bar, torso at about a 45 degree angle from floor
Rope Climb: Climb specified distance up rope, then climb down under control
Step Ups: Step up one leg at a time, onto a bench (up, up, down, down)
Step Downs: Same as step ups but backwards
Heel Raises: Otherwise known as calf raises, raise heels off ground, then slowly relax
Squats: Squat Down slightly, then return to vertical standing position

The above are only a few examples of some of the exercises you may and probably will be called upon if and when you enrole for infantry training. This list is by now means exhausted, and is only intended for an insight into some of the things you can expect to be doing in training, It is also intended, mainly for those who wish to use these exercises in a training program. Below are some of the tests which you may possibly come accross in training.

TESTS
All Infantry: 1.5mile Basic Fitness Test
All Infantry: Multi Stage Fitness Test / Shuttle Run / Bleep Test
All Infantry: Basic Swimming Fitness Test (not pass/fail)
Para Infantry: Steeplechase Best Individual Effort
Para Infantry: Trainasium Confidence Test
Para Infantry: Trainasium Full
Para Infantry: P-Company (trainasium, steeplechase with AC, 2miler, 10miler, 20miler, milling, log, stretcher)