Help with training

[madetowreck]

I've done all the necessary research about the RAF Reg Gunner, been down to my local AFCO and I know it is the right career for me.

I'm pretty fit already as I have an active lifestyle.
I'm starting to train harder than ever as I've seen how tough the PGAC and the TG course can be.

I'm just looking for a tips on training.

For example is weight training necessary?
I could do with a bit of help on any specific exercises that are a good way to boost my fitness so that I'm more than ready for the two courses I mentioned above.

Any help is appreciated

[Brett B]

hey,

if your going for REG GUNNER, the best thing todo is pack on the weight when running, ie, just fill up your rucksack with a few heavy items. to help your back with the strain of carrying a bergan, webbing etc.

if you go to the gym, do some back exercises with weight, do free weights which will help you with balance, do a mixture really.

the PJFT is only 1.5miles in under 12 mins, and 10 push ups and 18 sitsup (but they are only an assessment, you dont need to pass them to get it, jsut pass the run in the time alloted)

and jsut continue to run.
eat correct aswell. try and gain weight to make you bigger, and alot of weight training too to help you get bigger with muscle.

good luck

Brett

[Alfa]

if your going for REG GUNNER, the best thing todo is pack on the weight when running, ie, just fill up your rucksack with a few heavy items. to help your back with the strain of carrying a bergan, webbing etc.

try and gain weight to make you bigger, and alot of weight training too to help you get bigger with muscle.

Given these two statements I wouldn't take any advice from this guy madetowreck.

If you "pack on the weight when running" like he suggests that'll be the quickest way to injuring yourself if you're not extremely careful/lucky.

Also, bulking up won't do you much good in training either. Circuit training would be far more beneficial to you than pumping iron down the gym.

Good luck though.

[Chris Gray]

I've done all the necessary research about the RAF Reg Gunner, been down to my local AFCO and I know it is the right career for me.

I'm pretty fit already as I have an active lifestyle.
I have my PJFT really soon and I'm starting to train harder than ever as I've seen how tough the PGAC and the TG course can be.

I'm just looking for a tips on training.

For example is weight training necessary?
I could do with a bit of help on any specific exercises that are a good way to boost my fitness so that I'm more than ready for the two courses I mentioned above.

Any help is appreciated

Alfa is correct ignore everything Brett B said. Here is a training progame you might consider -

Week 1
Monday - Rest / or Swim
Tuesday - 3mile Run
Wednesday - 5x400
Thursday - 3mile Run
Friday - Rest / or Swim
Saturday - 3mile Run
Sunday - 5mile Run

Week 2
Monday - Rest / or Swim
Tuesday - 3mile Run
Wednesday - 6x400
Thursday - 3mile Run
Friday - Rest / or Swim
Saturday - 3mile Run
Sunday - 5mile Run

Week 3
Monday - Rest / or Swim
Tuesday - 3mile Run
Wednesday - 6x400
Thursday - 3mile Run
Friday - Rest / or Swim
Saturday - 4mile Run
Sunday - 6mile Run

Week 4
Monday - Rest / or Swim
Tuesday - 3mile Run
Wednesday - 6x400
Thursday - 3mile Run
Friday - Rest / or Swim
Saturday - 4mile Run
Sunday - 6mile Run

Week 5
Monday - Rest / or Swim
Tuesday - 3mile Run
Wednesday - 7x400
Thursday - 3mile Run
Friday - Rest / or Swim
Saturday - 4mile Run
Sunday - 6mile Run

Week 6
Monday - Rest / or Swim
Tuesday - 3mile Run
Wednesday - 6x400
Thursday - 3mile Run
Friday - Rest / or Swim
Saturday - 5mile Run
Sunday - 7mile Run

Week 7
Monday - Rest / or Swim
Tuesday - 3mile Run
Wednesday - 8x400
Thursday - 3mile Run
Friday - Rest / or Swim
Saturday - 4mile Run
Sunday - 6mile Run

Week 8
Monday - Rest / or Swim
Tuesday - 2mile Run
Wednesday - 10x400
Thursday - 2mile Run
Friday - Rest / or Swim
Saturday - 2mile Run
Sunday - 10mile Run

Circuits -

Monday And Thursday
Pressups - 20
Tricep Dips - 35
Dorsal Raises - 35
Situps - 35

There’s no resting in between exercises. Rest for 60 seconds and repeat the circuit. For the first two weeks, try doing 3 to 4 circuits and progress with another circuit the following week. Complete in order and then repeat 3 to 4 times.

Tuesday And Saturday
Do as many push-ups as you can in 30 seconds, then rest for 30 seconds.
Do as many squats as you can in 30 seconds, then rest for 30 seconds.
Do as many sit-ups as you can in 30 seconds, then rest for 30 seconds.
Do as many lunges as you can in 30 seconds, then rest for 30 seconds.
Do as many Dorsal Raises as you can in 30 seconds, then rest for 30 seconds

[madetowreck]

Aha, yeah I looked into what Brett said and realised that I wouldn't really benefit from it whatsoever.

Thanks very much for the advice guys, much appreciated

[madetowreck]

Also I forgot to mention;

I am slightly worried about the PGAC because of the 3 mile march with full kit, bergen etc on.

A 3 mile march shouldn't be a problem - but with 20kg (?) weight, I think it's going to be pretty tough

Any advice on that at all?