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:: Royal Navy Pre-Recruit Fitness Programme - Part 2 ::
 

:: Royal Navy Pre-Recruit Fitness Programme - Part 2 ::

Exercise Technique:

Warm up for a minimum of ten minutes by stretching the major muscle groups (legs, chest, back and arms).

If in doubt consult a qualified instructor at your local sports centre.


Warm Up

Press-Ups:

The body is to be forward over the shoulders, making sure the hands are placed shoulder width apart. Bend the arms to a 90 degree angle, keeping the body straight (females to keep knees on the ground at all times), and then extend the arms back to the support position.

The satisfactory grade for men in this exercise is 23-26 repetitions.
The satisfactory grade for women in this exercise is 17-19 repetitions.

Sit-Ups:

Lie flat on your back with your knees slightly bent; your feet should be flat on the floor and the hands are to touch your temples. Lift the torso until the elbows touch the knees, head should be upright looking directly ahead. Lie back to the original position ensuring that both shoulders touch the floor; repeat the exercise.

The satisfactory grade for men in this exercise is 39-53 repetitions.
The satisfactory grade for women in this exercise is 29-43 repetitions.

Squat Thrusts:

Start in the squat position with the hands on the floor shoulder width apart. Shoot the legs back together until fully extended, keeping the body straight then return the legs to the squat position.

The satisfactory grade for men in this exercise is 25-50 repetitions.
The satisfactory grade for women in this exercise is 29-43 repetitions.

Sprint:

Sprint out to a point 60 yards away and return to the start, repeat this once more and then finally sprint from the start out to the 60 yards point, making a total of 300 yards non-stop.

The satisfactory grade for men in this exercise is 53-59 seconds.
The satisfactory grade for women in this exercise is 66-72 seconds.

Training Schedule Week 1

Day - Exercise

Day 1 - run
Run 1 mile. Start by jogging at a comfortable pace. If you are unable to complete 1 mile, a run and walk system should be adopted.

Day 2 - swim
Start by swimming 1 length (breast-stroke is recommended).
If you are a complete non-swimmer, JOIN A CLUB NOW.

Day 3 - run
Repeat Day 1's schedule.

Day 4 - swim
Repeat Day 2's schedule.
Ask a lifeguard how to tread water.

Day 5 - run
Time yourself over 1 mile.

Day 6 - swim
Swim 1 length, tread water for 1 minute.

Day 7 - rest day
Aim
  • To complete week 1 schedule.
RUN
Day 1 - How far:
Day 3 - How far:
Day 5 - How far:
Time:

SWIM
Day 2 - How far:
Day 4 - how far:
Day 6 - How far:
Tread water - How long:

Training Schedule Week 2

Day - Exercise

Day 1 - run
Start increasing over the last 100-200 metres.

Day 2 - swim
Swim 2 lengths. Tread water for 1 minute.

Day 3 - run / press-ups / sit ups
Run 1-2 miles at a steady pace.
On completion, do 10-12 repetitions of each exercise.

Day 4 - swim
Swim 2 lengths. Tread water for 2 minutes.

Day 5 - run / press-ups / sit ups / squat thrusts
Time yourself over 2.4 km. Do 10-12 repetitions of each exercise.

Day 6 - swim
Swim 2 lengths (without touching the pool-side). Tread water for 2 minutes.

Day 7 - rest day
Aim
  • To complete week 2.4 km run without stopping.
  • To swim 2 lengths without stopping.
RUN
Day 1 - How far:
Day 3 - How far:
Day 5 - How far:
Time:

SWIM
Day 2 - How far:
Tread water - How long:
Day 4 - how far:
Tread water - How long:
Day 6 - How far:
Tread water - How long:

EXERCISES
Day 3
Press-ups - How many:
Sit-ups - How many:
Day 5
Press-ups - How many:
Sit-ups - How many:
Squat thrusts - How many:

Training Schedule Week 3

Day - Exercise

Day 1 - run / press-ups / sit-ups / squat thrusts
Run 2 miles at a steady pace, try to regulate your breathing. Do 15-20 repetitions of each exercise.

Day 2 - swim
Swim 2 lengths, tread water for 2 minutes, then swim half a length.

Day 3 - run / press-ups / sit ups / squat thrusts
Run 2 miles, try to increase your pace over the last 400 m. Do 15-20 repetitions of each exercise, sprint 30 metres, then walk 30 metres x 2.

Day 4 - swim
Swim 2 lengths. Tread water for 2.5 minutes.

Day 5 - run / press-ups / sit ups / squat thrusts
Time yourself over 2.4 km. Do 15-20 repetitions of each exercise, sprint 30 metres, then walk 30 metres x 3.

Day 6 - swim
Swim 1.5 lengths (without touching the pool-side). Tread water for 3 minutes.

Day 7 - rest day
Aim
  • To improve your 2.4 km run.
  • To improve local muscular endurance.
  • To swim the Royal Navy swimming test without overalls.
RUN
Day 1 - How far:
Day 3 - How far:
Day 5 - How far:
Time:

SWIM
Day 2 - How far:
Tread water - How long:
Day 4 - how far:
Tread water - How long:
Day 6 - How far:
Tread water - How long:

EXERCISES
Day 1
Press-ups - How many:
Sit-ups - How many:
Squat thrusts - How many:
Day 3
Press-ups - How many:
Sit-ups - How many:
Squat thrusts - How many:
Day 5
Press-ups - How many:
Sit-ups - How many:
Squat thrusts - How many:

Training Schedule Week 4

Day - Exercise

Day 1 - run / press-ups / sit-ups / squat thrusts
Run 2 miles. Sprint 30 metres. Walk 30 metres x 4. 20-25 repetitions for each exercise.

Day 2 - swim
Swim 2 lengths (without touching the pool-side). Wear clothing if possible - as your lifeguard.

Day 3 - run / press-ups / sit ups / squat thrusts
Time yourself over 2.4 km. Sprint 30 metres. Walk 30 metres x 5. Do 20-25 repetitions of each exercise.

Day 4 - swim
Swim 1.5 lengths in clothing without touching the pool-side. Tread water for 3 minutes. Swim half a length, then climb out of water.

REST FOR 3 DAYS PRIOR TO JOINING HMS RALEIGH.
Aim
  • To complete 2.4 km run in required time.
  • To complete Royal Navy swimming test in clothing.
  • To complete satisfactory repetitions of each exercise as stipulated.
RUN
Day 1 - How far:
Day 3 - How far:
Time:

SWIM
Day 2 - How far:
Day 4 - how far:
Tread water - How long:

EXERCISES
Day 1
Press-ups - How many:
Sit-ups - How many:
Squat thrusts - How many:
Day 3
Press-ups - How many:
Sit-ups - How many:
Squat thrusts - How many:

Conclusion

If you have completed this schedule, you will undoubtedly feel better and find the physical aspects of HMS Raleigh easier and more enjoyable.
Overall Performance

Best time for 2.4 km run:
Best distance swum:
Maximum no. of exercises in one session:

Press-ups:
Sit-ups:
Squat thrusts:
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