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Posted on behalf of 4 Pararec

4 PARA (v) Recruit Fitness Program


BPFA= As many situps in 2 mins, as many press ups in two mins then a mile and a half best effort. For a paratrooper this should be 9:30 for the run and around 70 press ups and sit ups.


Week 1

M Rest
T 30 min run, medium pace
W 20 min run, 15 mins upper body exercises
T 4 mile run (with sprints), 8 min/mile
F 30 min cycle, 15 mins upper body exercises
S 4 mile run, 8 min.mile
S Swim, 15 mins upper body exercises

Week 2

M Rest
T 45 min run, medium pace
W 20 min run, 15 mins upper body exercises
T 30 min cycle, 15 mins upper body exercises
F 4 mile run (1 mile jog, 1 mile fast, 1 mile jog, 1 mile fast)
S 5 mile medium pace run
S 4 mile Tab

Week 3

M Rest
T 45 min run, fast pace
W 3 mile run (7 min mile), 15 mins upper body exercises
T 4 mile run, (7 min mile)
F 20-30 mins circuit training
S 5 mile run (7 min mile)
S Swim

Week 4

M Rest
T 1hr run, fast pace
W 3 mile run, 15 mins upper body exercises
T 4 mile run (with sprints)
F 40 min cycle, 20 mins upper body exercises
S BPFA
S 5 mile tab

Week 5

M Rest
T 1hr run, increse speed, include hill sprints
W 3 mile run, 20 mins upper body exercises
T 5 mile run (7 min mile)
F 30 mins circuit training
S 5 mile run (7 min mile with hills)
S Swim or cycle

Week 6

M Rest
T 2 miler, 35 lb began, in under 18:45
W 3 mile run, 20 mins upper body exercises
T 5 mile run (7 min mile)
F 40 min cycle, 30 mins upper body exercises
S 6 mile run in boots
S 6 mile tab

Week 7

M Rest
T 2 miler, 45 lb began, in under 18:45 (helmet and boots)
W 3 mile run, 25 mins upper body exercises
T 5 mile run (7 min mile with hills)
F 40 min cycle, 30 mins upper body exercises
S 6 mile run with hill sprints
S Swim/cycle

Week 8

M Rest
T 2 miler, 45 lb began, in under 18:45 (helmet and boots)
W 3 mile run, 25 mins upper body exercises
T 5 mile run (7 min mile)
F 40 min cycle, 30 mins upper body exercises
S 5 mile run with hill sprints
S 7 mile tab

Week 9

M Rest
T 2 miler, 45 lb began, in under 18:45 (helmet and boots)
W 4 mile run, 25 mins upper body exercises
T 6 mile run (with sprints)
F 40 mins circuit training
S 7 mile hill run
S Swim/cycle

Week 10

M Rest
T 2 miler, 45 lb began, in under 18:45 (helmet and boots)
W 4 mile run, 25 mins upper body exercises
T 6 mile run (with sprints)
F 40 min cycle, 30 mins upper body exercises
S 5 mile run
S 8 mile tab

Week 11

M Rest
T 2 miler, 45 lb began, in under 18:45 (helmet and boots)
W 4 mile run, 25 mins upper body exercises
T 6 mile run (with sprints)
F 35 min circuit training
S 8 mile run
S Swim/cycle

Week 12

M Rest
T 2 miler, 45 lb began, in under 18:45 (helmet and boots)
W 4 mile fast run, 30 mins upper body exercises
T 6 mile run (with sprints)
F 40 min cycle, 30 mins upper body exercises
S 4 mile fast run, 30 mins upper body exercises
S 8 mile tab

Week 13

M Rest
T 2 miler, 45 lb began, in under 18:45 (helmet and boots)
W 4 mile run, 25 mins upper body exercises
T 6 mile run (with sprints)
F 40 mins circuit training
S 9 mile run on hills
S Swim/cycle

Week 14

M Rest
T 2 miler, 45 lb began, in under 18:45 (helmet and boots)
W 4 mile fast run, 30 mins upper body exercises
T 6 mile run (with sprints)
F 40 min cycle, 30 mins upper body exercises
S BPFA + extra 3 mile run
S 9 mile tab

Week 15

M Rest
T 2 miler, 45 lb began, in under 18:00 (helmet and boots)
W 4 mile fast run, 30 mins upper body exercises
T 6 mile run (with sprints)
F 40 mins circuit training
S 10 mile run (8 min mile)
S Swim/cycle

Week 16

M Rest
T 2 miler, 45 lb began, in under 18:00 (helmet and boots)
W W 4 mile fast run, 30 mins upper body exercises
T 6 mile run (with sprints)
F Rest
S 2 miler, 45 lb bergan, in under 18:00 (helmet and boots)
S 10 mile tab

For 4 PARA recruits the next two weeks would consist of the Combat Infantry Course (PARA) and All Arms Pre Parachute Selection or "P-Company" as its known.


Credit for this goes to L/Cpl Jack of 15 coy

Nice one Lance Jack Jack/4pararec/el prez. Have been looking all over the internet for something like this but the only one that comes close is the US navy seals workout which seems to involve longer slower runs and billions of sets of pressups.

I'm also training for a 10km race at the end of July for which the TA have me running for an hour every night.

We ran 8 miles in an hour last night (7.5 minute miles) and my legs feel ready to drop off. If you need any motivation though - a month ago before I started training I struggled to run 3 miles.

Anyway, getting well into this fitness thing now and actually starting to enjoy pushing myself further and further.

By the way, the novelty of not having to work is starting to wear off and i'm getting that bored between training sessions that i've started to learn Korean. . In case anyone else is considering giving up work to train, i'd say cut down on your hours but you can't possibly train all day long anyway.

That's all people - happy training..

Mat.

Excuse my ignorance but is that schedule before you attend training or what you will be doing once there?
I ask because the schedule on the official para website is significantly different to this one.

Im a TA Para and this is the scedule we follow once we are actually in. Our training normally takes 16 weeks before we go to combat infantry course and P-Company

The scedule on the offical website only prepares you for the PRAC or parachute regiment aptitude course

4pararec wrote: The scedule on the offical website only prepares you for the PRAC or parachute regiment aptitude course

Thought as much.

111

The only run time you need to beat is 9:30, you will improve through training.

These press ups and sit ups are not a minimum. If you show determination and they think they can bring you up to the required standard then you'll pass.

111

wrong wrong wrong, im on leave, about to go into week 7, the 1st BPFA is to see what level you at, the second counts, you mess the 2nd up your back squaded.

111

This fitness programme seems very usefull, and I have printed off a copy for reference. Thanks.

However what I am using at present is 'Fighting Fit' by Adrian Weale, which has all manner of training schedules (I'm sure I don't have to tell many of you, as it is a very popular book with potential servicemen).
I'm currently following the para-trianing programme which seems comprehensive and very much tailored to P-Coy.
Worth a read.

fighting fit is a brilliant book and iam following the p-company training programme.

Before the the Para's did their own recuriting every one was expected to complete the P Course in just ten days, failure in any part of it resulted in
you being RTU on the spot. There was no three chances as now, just one slip and you where gone, so where we fitter in those days or just more foolish.

Forgive my ignorance here Tab, but how can you be RTU'd if you don't have a unit to return to, ie if you joined straight from the train station...

Rabby, many moons ago people joined the Parachute Regt from other Regts. Rather like th eoriginal commando units during the war. So failure certainly meant RTU.