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FITNESS AND EXERCISE ROUTINES
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FITNESS AND EXERCISE ROUTINES
WHAT DOES EVERYONE DO FOR THERE FITNESS ROUTINES, SO THAT THEY ARE AT PEAK FITNESS BEFORE JOINING. IF ANY OF YOU ARE IN TRAINING LET ME KNOW SO I KNOW WHAT TIMES I AM COMPETING WITH ON RUNNING AND WHAT AMOUNTS OF PRESS/SIT UPS I AM COMPETING WITH
Death is Gods way of saying you failed selection
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1xsession interval (sprint training) walk/jog/sprint using sides of football pitch. 20mins plus duration.
next day or two rest.
1xGym session total body workout, basic exercises only.
next day or two rest.
8.5 mile increasing each week by 0.5-1mile ,steady pace jog.Time taken not important, longer the better
next day or two rest.
tempo run. 1mile out, 2min rest, 1mile back. increase mileage by 0.25m each week. I get 6.30 to 7min miles pace so fairly comfortably hard.
8.5 mile run, same brief as above
repeat cycle.
try doing core body exercises like pressups/situps everyday but every two weeks have one week off.
Eat plenty of carbs and food thats gonna energize you. Allow plenty of time after meals before you train or snack light, then you will have loads of oomph in your training. Finally STRETCH and 10min warmup jog before you hit the roads/dirt tracks, I believe doing this prepares you better mentally therefore your able to push harder whilst training.
next day or two rest.
1xGym session total body workout, basic exercises only.
next day or two rest.
8.5 mile increasing each week by 0.5-1mile ,steady pace jog.Time taken not important, longer the better
next day or two rest.
tempo run. 1mile out, 2min rest, 1mile back. increase mileage by 0.25m each week. I get 6.30 to 7min miles pace so fairly comfortably hard.
8.5 mile run, same brief as above
repeat cycle.
try doing core body exercises like pressups/situps everyday but every two weeks have one week off.
Eat plenty of carbs and food thats gonna energize you. Allow plenty of time after meals before you train or snack light, then you will have loads of oomph in your training. Finally STRETCH and 10min warmup jog before you hit the roads/dirt tracks, I believe doing this prepares you better mentally therefore your able to push harder whilst training.
'Every man an Emperor'
Absolutely no idea mate! This routine is what Im doing as suggested from my physio and my own experiences of trial n error! I find it works and it has gotten me alot fitter in a relatively short space of time. Due to injury a few month ago I couldnt run for more than 10mins without pain in my leg/hip now Im out for about an hour and a half with gas in the tank!
'Every man an Emperor'
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Bloody hell. I busted my guts out on my first go at it and did 1.25 miles in 10 minutes. I need to add on another 1/4 mile i know.Biggles1211 wrote:3 miles in 24 minutes (8 min mile), at least three times per week is the basic minimum.
3 miles in 18 minutes is fast (6 min mile).
How many meters is quater of a mile? More than 250 and less than 500...errr :fadein:
Sorry Biggles 1211 but as far as i'm aware you don't need to be that fit for OASC. Level 11 on the Bleep test is Excellent!!! And that is the only physical test you do!!!!If, however, you mean NCA (non-commission aircrew) then you have to attend OASC..and you DO need to be fit for that!
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"NO SIR JUST GRITTING MY TEETH"
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If you want to work on your speed do pyramid efforts, do a 10 min warn up the go hard for 1 min, have a 1 min recovery, then hard again for 1.5 mins with a 1.5 min recovery. Go like that till you get to 5 mins then wotk down again. You'll need about an 8 mile run to do this. Hill efforts are also good, just sprint up and jog down and see how many you can do!!
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- Joined: Tue 02 Sep, 2003 11:45 pm
- Location: East Midlands
Having worked with civvies, I quickly realised that level 11 can be a MAJOR struggle for many of them. Many youngsters simply have NO IDEA what 'being fit' really means (like the guy who recently told me that he jogged 2 miles a day...normally in under 9 minutes!!! )daywalker wrote:Sorry Biggles 1211 but as far as i'm aware you don't need to be that fit for OASC. Level 11 on the Bleep test is Excellent!!! And that is the only physical test you do!!!!
The trouble is, they compare themselves with 'average' civvies who do virtually no exercise. Because they are a little fitter than them, they think they've got it sorted...only to get a major shock at OASC.