A CAUTIONARY NOTE!

If you fail your initial Personal Fitness Test on arrival, the consequences will be: You will be put on the back foot from the outset of the Commissioning Course. You will be immediately highlighted as weak by the Directing Staff. You will be required to take several re-tests. You will be required to attend remedial physical training instead of participating in Academy sport. In extreme cases medical intervention may be required that could result in discharge from the Army.

CONTENTS
Page No 2 3 4 5 6 7 8 10 12 13 14 15 16 Foreword Why the Emphasis on Fitness? Who is Responsible for Fitness within the Military? What are the Physical Standards Required at the RMAS? How do I Prepare Physically for Military Training? Warm Up/Cool Down 4 Week Training Programme Interval Training Session How Much Improvement Should I Aim For? What Should I Do if I Become Injured? Footwear What about Diet and Nutrition? Recommended Static Stretches A Cautionary Note!

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Foreword
What the Falklands campaign has so clearly and successfully highlighted is the value of very hard fitness training Daily Telegraph, 22 June 1982.

RECOMMENDED STATIC STRETCHES

Deltoids Stretch
feet shoulder width apart flex knees back straight ensure you stretch on the fleshy part of the arm and not the joint

Hamstrings
both feet on the floor head up back straight sit back into the stretch

The mission of the Royal Military Academy Sandhurst (RMAS) is, through military training and education, to develop leadership in cadets by expanding their, character, intellect and professional competences to a level demanded of an Army Officer on first appointment. To facilitate this mission, it is essential that individuals attain a high level of personal fitness and this booklet has been designed to provide the necessary guidance on how best to achieve this aim. Fitness is a vital component of military training, allowing Officers and Soldiers to meet the individual and unit requirements placed upon Her Majestys Forces during peacetime and on operations. Not only does a high level of fitness increase an individuals ability to function in a physically demanding environment, but it also greatly enhances ones psychological wellbeing. A fact supported by many studies that indicate a positive relationship between exercise and a participants self-concept and self-esteem; facets essential in a good Officer. Physically fit individuals are more able to perform in psychologically stressful situations, which is especially pertinent given the diversity of the roles undertaken by Army Officers in todays increasingly demanding environment. There is also a great deal of evidence that indicates physically fit individuals have a greatly reduced predisposition to injury, in comparison with their less fit counterparts. A point that is extremely important given todays streamlined military.

Triceps Stretch
feet shoulder width apart flex knees back straight head up, chin off chest

Calves
head up back straight raise straight legs, toes pointed to the sky

Obliques
feet shoulder width apart back straight, reach up toward the sky

Quadriceps
knees together hips forward maintain your balance

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WHAT ABOUT DIET AND NUTRITION?

Diet and nutrition significantly affect the training process and should complement the training effects you are trying to achieve. A healthy balanced diet should be consumed with approximately 70% of the total calories coming from carbohydrates, 15% protein and 15% fat. You should eat a wide variety of foods with plenty of starchy food (pasta/potatoes/rice) in most meals. You should incorporate 2 portions of lean meat or fish and include 5 portions of fruit and vegetables daily, whilst reducing saturated fat, sweet and sugary foods. Adequate fluids are essential and thirst is a very poor indicator of your level of hydration, as by the time you feel thirsty you are already significantly dehydrated. You should aim to drink 500-600ml of water or sports drink 2 hours prior to exercise and an additional 150-300ml 10 minutes before the session commences. During training drink smaller amounts more frequently, ideally 150-200ml every 15-20 minutes. Within two hours post exercise you should drink to replace fluid losses.

WHY THE EMPHASIS ON FITNESS?

Physical fitness and robustness have been key in British military success throughout modern history, a point illustrated by FieldMarshall The Viscount Montgomery of Alamein, who in reference to training stated, the task is to make individuals physically fit to stand up to the stresses and strains of modern war, and to develop in them those powers of discipline and endurance which enable the British Officer and Soldier to fight on when conditions become almost unendurable and finally to conquer. Fitness creates a standard of physical readiness. This means that, while you might never have to run for exactly 1.5 miles within 10 minutes, doing so will mentally and physically prepare you for rising to similar, less predictable challenges in the field when your life, and the lives of those under your command, might depend on it.

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WHAT SHOULD I DO IF I BECOME INJURED?

If at any time during your preparation you become injured or feel the onset of a potential injury, it is essential you seek medical advice immediately to avoid exacerbating what could be a relatively minor problem. You should also be aware that if you feel excessively fatigued during the training programme, it may be prudent to incorporate another rest day as required, thus allowing the physiological recovery process to occur. You should not train if you still feel the effects of alcohol as this will reduce the effectiveness of the session and may be potentially harmful.

WHO IS RESPONSIBLE FOR FITNESS WITHIN THE MILITARY?

The intensive training protocol employed at the Royal Military Academy Sandhurst (RMAS) to train Officer Cadets (OCdts) incorporates a structured, progressive Physical Training (PT) programme. All PT sessions are delivered by Army Physical Training Corp (APTC) instructors who are all highly trained and motivated Senior Non-Commissioned Officers (SNCOs). However, it is essential that all individuals take ownership of their own fitness, both before attending and during the Commissioning Course (CC), in a manner befitting all members of the British Army, but British Army Officers in particular. Once you fully engage in the process of improving your personnel fitness your intrinsic motivation to succeed will increase. This is essential as many studies demonstrate that intrinsic motivation is the key to achieving a successful outcome, far more so than any external rewards. 4

FOOTWEAR
Prior to commencing the CC you will be issued with two pairs of boots. It is important that you break these boots in by wearing them over gradually increasing distances and periods of time a process that will also allow your feet to become accustomed to this new type of footwear. During this period the boots do not require soaking in water or any other type of fluid, but should be maintained by simply being cleaned with an appropriate polish. You should ensure that the training shoes you run in are suitable and in good condition. If you need further guidance it is strongly recommended that you visit a specialist running shop for correct advice. Details regarding these types of shop are readily available online. 13

HOW MUCH IMPROVEMENT SHOULD I AIM FOR?

The process of achieving a certain level of fitness within a specific time frame is facilitated by the use of goal setting. The acronym SMART is commonly used by sport psychologists to assist with the goal setting process. Goals should be: Specific A specific goal is one that focuses exactly on what is to be achieved. For example, to run a mile and half in 11.30 is specific, whereas to be a better runner is not. Measurable A measurable goal is one you can quantify, in the sense that you know exactly how close you are to achieving the goal. Action-oriented Also known as an observable performance goal, because the outcome can be observed objectively, then compared with a relevant standard. Realistic A goal must be realistic and you must believe that you can achieve it. If you are currently performing 35 press-ups in 2 minutes, it is unrealistic to expect this to increase to 72 with a week of training. Timely Your goals should be timely in the sense that they specify the time constraints associated with the goal, but also timely in the sense that they reflect an appropriate amount of time to achieve your goal. This incorporates setting short and long term goals. A short term goal may be to increase sit-ups in 2 minutes by 5 per week and the long term, or outcome goal, being what you are ultimately trying to achieve.

WHAT ARE THE PHYSICAL STANDARDS REQUIRED AT RMAS?

The physical tests conducted at RMAS mirror those that are delivered to the wider field Army. The minimum standards are indicated in the table below. It should be noted that all OCdts receive progressive preparatory training prior to attempting any critical physical output test.
Test Personal Fitness Test (PFT) Week of Training 1 & 14 15 & 28 29 & 41 Combat Fitness Test (CFT) 11 Outline Max Press-ups - 2 min Max Sit-ups - 2 min 1.5m (2.4km) Best Effort Run 8 Mile Squaded March Standards - Female (minimum) Press-ups - 21 Sit-ups - 50 1.5 mile run - 13 min Standards - Male (minimum) Press-ups - 44 Sit-ups - 50 1.5m Run - 10 min 30 secs 2 hrs Carrying 25 kg 3 x Representative Military Tasks (RMTs) 15 min Carrying 20 kg

2 hrs Carrying 20kg 3x Representative Military Tasks (RMTs) 15 min carrying 15 kg

Advanced Combat Fitness Test (1) (ACFT (1)) Military Swimming Test (MST)

21

Individual Best Effort 1.5m run/walk

Jump into water 2.5m deep Tread water upright for 2 mins Swim 50m Dress Coveralls

Swim - 4 mins

Swim - 4 mins

In addition to the PT lessons and testing, there are also several physically demanding events within the Inter Platoon Sovereigns Banner Competition, such as the Endurance Race and the Log Race. This is alongside many other physically demanding military activities such as Exercise LONG REACH.

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HOW DO I PREPARE PHYSICALLY FOR MILITARY TRAINING?

INTERVAL TRAINING
Improve from 8 min 30sec to 8 min Set 1 Set 2 Set 3 1 x 800 metres in 2:40 2 x 400 metres in 1:20 4 x 200 metres in 40 800 metre jog recovery in 5:20 400 metre jog recovery in 2:40 200 metre jog recovery in 1:20 Improve from 11 min to 10 min 30 sec Set 1 Set 2 Set 3 Set 4 1 x 600 metres in 2:35 2 x 400 metres in 1:45 2 x 200 metres in 53 2 x 100 metres in 26 600 metre jog recovery in 5:00 400 metre jog recovery in 3:30 200 metre jog recovery in 1:45 100 metre jog recovery in 53

Improve from 9 min to 8 min 30 sec Set 1 Set 2 Set 3 2 x 600 metres in 2:08 2 x 400 metres in 1:25 2 x 200 metres in 43 600 metre jog recovery in 4:15 400 metre jog recovery in 2:50 200 metre jog recovery in 1:25

Improve from 12 min to 11 min Set 1 Set 2 Set 3 Set 4 1x 600 metres in 2:50 3 x 400 metres in 1:53 2 x 200 metres in 1 min 2 x 100 metres in 30 600 metre jog recovery in 5:30 400 metre jog recovery in 3:46 200 metre jog recovery in 2 min 200 metre jog recovery in 1 min

Improve from 9 min 30 sec to 9 min Set 1 Set 2 Set 3 3 x 400 metres in 1:30 4 x 200 metres in 45 4 x 100 meters in 23 400 metre jog recovery in 3:00 200 metre jog recovery in 1:30 100 metre jog recovery in 45

Improve from 13 min to 12 min Set 1 Set 2 4 x 400 metres in 2:05 4 x 200 metres in 1:03 400 metre jog recovery in 4:10 200 metre jog recovery in 2:06

Improve from 10 min to 9 min 30 sec Set 1 Set 2 Set 3 Set 4 1 x 600 metres in 2:23 2 x 400 metres in 1:35 3 x 200 metres in 48 4 x 100 metres in 24 600 metre jog recovery in 4:45 400 metre jog recovery in 3:10 200 metre jog recovery in 1:35 100 metre jog recovery in 48

Improve from 14 min to 13 min Set 1 Set 2 5 x 400 metres in 2:10 4 x 100 metres in 32 400 metre jog recovery in 4:20 100 metre jog recovery in 1:05

Following the PFT you undertake during the Pre-Commissioning Course Briefing Course (PCCBC) you will have a good idea of your current fitness levels and be aware of your individual strengths and weaknesses. Your focus should now be on improving your personal fitness. On pages 8 and 9 of this booklet is a 4 week training programme that, if performed, will improve your level of fitness and better prepare you physically for the CC. 6

Improve from 10 min 30 sec to 10 min Set 1 Set 2 Set 3 Set 4 1 x 600 metres in 2:30 2 x 400 metres in 1:40 2 x 200 metres in 50 3 x 100 metres in 25 600 metre jog recovery in 4:55 400 metre jog recovery in 3:20 200 metre jog recovery in 1:40 100 metre jog recovery in 50

Mens sana in Corpore sano A healthy mind in a healthy body

11

INTERVAL TRAINING SESSION

Specific interval training sessions are on page 11 of this booklet. Interval training involves running set distances in specific times, with the running pace dictated by your 1.5 mile run time. It is important that during these sessions you adhere to the time and distance stated during the recovery period do not be tempted to shorten these periods. To decide which interval session is appropriate for you, use your last 1.5 mile run time. For example, if your last run time was 9:50 then the session to improve from 10 min to 9 min 30 sec is appropriate.

WARM UP/COOL DOWN

Prior to any form of exercise it is essential that you warm up adequately to reduce the risk of injury by preparing the body and mind for the exercise to come. Start each exercise session with 5 10 minutes of gradual, progressive joint mobility exercises and increasingly intense cardio-vascular work. Toward the end of the warm up you should incorporate some light stretching that is specific to the muscle groups which are to be used during that particular session. An example of these stretches can be found on page 15. Stretches should be held for 4-5 seconds.

HOW DO I PERFORM THE SESSION?

Using the 10 min to 9 min 30sec session as an example, you start all the sessions with a gentle warm up as per all training. Set one involves a run of 600m in 2:23 at an even pace, followed immediately by a 600m jog recovery at an even pace in 4:45. Set two follows on directly and consists of running 400m in 1:35 400m jog recovery in 3:10 400m in 1:35 400m jog recovery before moving straight into set three. Again 3 x 200m are performed in 48 seconds, with these efforts being interspersed with 1:35 jog recoveries, before completing set 4 in a similar fashion.

At the end of the training session it is important that you cool down correctly. This can be achieved by performing similar stretches to those used during the warm up, targeting the muscles groups that have been worked during the training session. These stretches should be held for 10-20 seconds. 10 7

4 WEEK TRAINING PROGRAMME

DAY RUNNING PRESS UPS MON 30 min run @ 60% effort 5 sets of full press-ups to failure, moving immediately to kneeling press-ups to failure at the end of each set (minimum of 90 secs rest in between each set). REST 6 sets of rev dips to failure with 90 secs rest in between each set REST TUE WED THU Interval Training REST 40 min run @ 60-70% effort

SIT UPS 10 x normal sit-ups, 10 x lower back extensions,10 x twist sit-ups 10 x _ sit ups. Repeat 4 times with 90 secs rest in between. 20 x crunchies, 20 x side sits, 20 x supermen, 10 x _ sits Repeat 4 times with 90 secs rest in between. REST 15 x normal sit-ups, 15 x lower back extensions, 15 x twist sit-ups 15 x _ sit ups. Repeat 4 times with 90 secs rest in between. 20 x crunchies. 20 x side sits, 20 x supermen, 20 x _ sits. Repeat 4 times with 90 secs rest in between.

FRI MON TUE WED THU

Interval Training Interval Training 25 min run @ 70% effort REST 50 min run @ 50% effort

5 sets of full press-ups to failure, moving immediately to kneeling press-ups to failure at the end of each set (minimum of 90 secs rest in between each set).

a. 10 press-ups followed by 10 sit-ups b.8 press-ups followed by 8 sit-ups c. 6 press-ups followed by 6 sit-ups d.5 press-ups followed by 5 sit-ups e. 4 press-ups followed by 4 sit-ups. Rest/stretch for 2 mins then repeat the process in reverse (e-a). Repeat the whole session 3 times. REST 1 minute best effort PFT sit-ups, 1minute rest. Repeat 3 times.

6 sets of rev dips to failure (minimum of 90 secs rest in between each set)

17 x normal sit-ups, 17 x lower back extensions, 17 x twist sit-ups, 17 x _ sit ups Repeat 4 times with 90 secs rest in between. 25 x crunchies, 25 x side sits, 25 x supermen, 25 x _ sits Repeat 4 times. 90 secs rest in between.

FRI MON TUE WED THU FRI MON TUE WED THU FRI

Interval Training 50 min run @ 50% effort Interval Training REST Interval Training 45- 60 min run @ 60-70% effort 45- 60 min run @ 70% effort Interval Training 40 min run @ 60-70% PERFORM PFT 30- 40 min easy run 60% effort

5 sets of full press-ups to failure, moving immediately to kneeling press-ups at the end of each set (90 secs rest in between each set).

a. 12 press-ups followed by 12 sit-ups b. 10 press-ups followed by 10 sit-ups c. 8 press-ups followed by 8 sit-ups d. 6 press-ups followed by 6 sit-ups e. 5 press-ups followed immediately by 5 sit-ups. Rest/stretch for 2 mins then repeat the exercises in reverse (e-a) Repeat the session 3 times. 2 mins best effort press-ups, 2 mins rest. Repeat once. 1 minute best effort PFT sit-ups, 1minute rest Repeat the above 3 times.

5 sets of full press-ups to failure, moving immediately to kneeling press-ups at the end of each set (90 secs rest in between each set). 6 sets of rev dips to failure (minimum of 90 secs rest in between each set)

19 x normal sit-ups, 19 x lower back extensions, 19 x twist sit-ups, 19 x _ sit ups Repeat 4 times with 90 secs rest in between. 25 x crunchies, 25 x side sits, 25 x supermen, 25 x _ sits. Repeat 4 times with 90 secs rest in between.

a. 14 press-ups followed by 12 sit-ups, b. 12 press-ups followed by 10 sit-ups, c. 10 press-ups followed by 8 sit-ups, d. 8 press-ups followed by 6 sit-ups e. 6 press-ups followed by 5 sit-ups. Rest/stretch for 2 mins then repeat the exercises in reverse (e-a). Repeat all of the session 3 times. 2 mins best effort press-ups, 2 mins rest. Repeat once. REST 1 minute best effort PFT sit-ups, 1minute rest. Repeat 3 times.

5 sets of full press-ups to failure, moving immediately to kneeling press-ups at the end of each set (90 secs rest in between each set).

22 x normal sit-ups, 22 x lower back extensions, 22 x twist sit-ups, 22 x _ sit ups Repeat 4 times with 90 secs rest in between.

SUN

Start Commissioning Course

All Saturdays and Sundays are Rest Days All press-ups and sit-ups should be conducted with the focus on quality of exercise. Press-ups should be done in the normal position initially, moving to the kneeling position when you start to lose form.