SOA

PRE-SELECTION PHYSICAL FITNESS TRAINING PROGRAM

JOINT TASK FORCE TWO

SPECIAL OPERATIONS
ASSAULTER
Pre-Selection Physical Fitness Training Program

4th EDITION
2016

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ACKNOWLEDGEMENTS
The Canadian Forces Morale and Welfare Services, Directorate
of Fitness, in conjunction with the Canadian Special Operations
Forces Command, have developed the following Special Operations
Assaulter Pre-Selection Physical Fitness Training Program for
Joint Task Force Two.

Authors

Dr. Howie Wenger

University of Victoria
Victoria, BC

Sue Jaenen [Link]., CEP, CD

Mark Carlson [Link]., CSCS, CEP
Canadian Forces Morale and Welfare Services
Ottawa, ON

The authors would like to acknowledge the following contributors:

Callum Winton, [Link]. (c), CSCS

Vincent Meunier, BEP, CSCS
Canadian Forces Morale and Welfare Services

The authors would especially like to thank all of the Special Operations
Assaulter candidates who graciously volunteered to participate in the
research of this program. Without their contribution to this project the
completion of the Special Operations Assaulter Pre-Selection Physical
Fitness Training Program would not have been possible.

© HER MAJESTY IN RIGHT OF CANADA

2016

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FOREWORD
The Special Operations Assaulter (SOA) Pre-Selection Physical
Fitness Training Program has been developed by the Canadian
Forces Morale and Welfare Services (CFMWS) in conjunction with the
Canadian Special Operations Forces Command (CANSOFCOM). The
purpose of this manual is to help candidates optimally prepare for
the physical demands of the SOA Phase III selection process. Phase
III is a structured assessment process that evaluates performance
while placing candidates under intense physical and mental stress.
Extremely high levels of personal physical fitness and motivation are
critical to the successful completion of Phase III. This training program
is designed to assist you in reaching the high level of physical fitness
required to complete the SOA Phase III selection process.
This is an extremely strenuous training program. Prior to attempting
this program, it is recommended that you are able to reach Level 1
in all of the Fitness Check exercises on pages 24-31. The SOA Pre-
Selection Physical Fitness Training Program is an evidence-based
training program that is reflective of the demands of Phase III
selection as well as the SOA specialty.
Reaching Level 1 in all of the Fitness Check exercises will ensure that
you have an adequate base level of fitness to undertake this program.
Pursuing it with inadequate fitness will put you at risk of serious
injuries. If you are unable to achieve these standards, please consult
your local PSP fitness staff as well as [Link] for supplemental
programming.

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TABLE OF CONTENTS
ACKNOWLEDGEMENTS..........................................................................III
FOREWORD............................................................................................... V

INTRODUCTION
INTRODUCTION........................................................................................ 1
REQUIREMENTS....................................................................................... 1
PHYSICAL FITNESS COMPONENTS . ...................................................... 2
PREPARATION.......................................................................................... 3
INJURY PREVENTION AND SAFETY......................................................... 4
STRATEGIES FOR EXERCISING IN THE HEAT AND RE-HYDRATION...... 6
FUELLING YOUR TRAINING ENGINE....................................................... 7
FUEL FOR TRAINING AND RECOVERY.................................................. 10
HINTS FOR LONG DISTANCE MARCHING.............................................. 11
HEALTH APPRAISAL QUESTIONNAIRE................................................. 14

PHYSICAL FITNESS TRAINING PROGRAM

PHYSICAL FITNESS TRAINING PROGRAM............................................ 17
THE SET-UP.................................................................................... 18
DOING IT.......................................................................................... 19
TIPS TO INCREASE YOUR CHANCES OF SUCCESS....................... 20
TRAINING PRESCRIPTION TABLES................................................ 21
FITNESS CHECK WEEK.......................................................................... 24
CHECKING YOUR AEROBIC FITNESS............................................. 25
CHECKING YOUR ANAEROBIC CAPACITY...................................... 25
CHECKING YOUR STRENGTH......................................................... 26
CHECKING YOUR POWER AND SPEED.......................................... 29
FITNESS CHECKS........................................................................... 31
TRACKING YOUR PROGRESS......................................................... 32

EXERCISE CIRCUITS AND ROUTINES

WARM UP............................................................................................... 35
COOL DOWN........................................................................................... 43
MOBILITY................................................................................................ 50
STRENGTH TRAINING CIRCUITS........................................................... 59
ABDOMINAL CORE CIRCUITS......................................................... 73
TECHNIQUE CIRCUIT...................................................................... 78
MUSCULAR INTERVALS......................................................................... 82
POWER AND SPEED TRAINING............................................................. 85
PLYOMETRIC CIRCUIT.................................................................... 85
SPRINT PROGRAM.......................................................................... 89

PERSONAL TRAINING LOGS

PERSONAL TRAINING LOGS.................................................................. 93

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LIST OF ACRYONYMS

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INTRODUCTION
SOA are personnel of the Canadian Armed Forces (CAF) Regular Force
who are directly employed in the tactical aspects of Special Operations
and other high value tasks. SOAs are responsible for conducting a wide
variety of Special Operations and counter-terrorism tasks such as
hostage rescue operations, Special Operations patrols, surveillance,
offensive actions and close personal protection.
The physical demands of Special Operations require that personnel
have elevated levels of physical fitness and an uncommonly high
degree of determination to overcome physical and mental challenges.
Physical fitness is a critical attribute required for the demanding job of
an SOA. In view of the strenuous nature of SOA tasks and the element
of public and soldier safety, it is essential that SOAs have the physical
capabilities to meet the demands of the job. Therefore, the physical
demands placed upon candidates during the Phase III selection and
training processes reflect the actual job demands.

REQUIREMENTS
CAF personnel who have submitted a notice of intent and completed
the CANSOFCOM recruiting and selection forms, and who have
met the minimum medical category for service with Joint Task
Force Two (JTF 2), must complete all components of the JTF 2 SOA
Physical Fitness Selection Test and meet established fitness standards.
This training program will help to prepare you for the selection test,
but more importantly it will prepare you for the rigors of the Phase III
selection process.
JTF 2 SOA Physical Fitness Selection Test protocols and standards
may be obtained by contacting your local PSP fitness staff. Candidates
who fail to meet the established JTF 2 SOA Physical Fitness Selection
Standards will not be permitted to continue with the selection process.

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PHYSICAL FITNESS COMPONENTS

The physical fitness components necessary for the successful
completion of Phase III selection in order of importance are:
• Aerobic Power (VO2peak): This is the maximum rate that your body
uses oxygen to fuel the work that you are doing. It is also a critical
component of your body`s ability to recover during and following
intense intermittent work, to endure repeated days of intense
work, and to resist heat stress.
• Aerobic Capacity: This is your ability to work at a reasonably high
rate for a prolonged period of time. It reflects your endurance over
hours and days and is an important component of Phase III.
• Anaerobic Capacity: This is your ability to resist and tolerate the
fatigue that occurs at very high rates of work extending from 1 min
to over 5 min in duration.
• Muscular Strength: This is the ability of your muscles to exert
force in specific movements and is very important in lifting,
carrying, climbing, pushing, and combatives. It is also important
in resisting injuries and providing the base for the development of
power.
• Muscular Endurance: This is the ability of your muscles to perform
repeated contractions against light loads. Although building
strength will improve your muscular endurance, it is improved
most effectively using low loads with high repetitions.
• Power and Speed (Anaerobic Power): Power is the ability of
your muscles to provide acceleration while speed is the ability to
maintain a high velocity. They are very important for success in
sprinting and jumping activities.

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PREPARATION
This is a strenuous training program designed to get you to an elite
level of fitness, and allow you to perform at the highest possible level.
You should therefore have successfully reached Level 1 in all of the
Fitness Check exercises found on pages 24-31 of this manual, prior
to commencing this program. Undertaking this program without the
necessary prerequisite fitness levels will put you at risk of serious
injuries.
When training at these intensities, frequencies and durations, it
is important for you to properly rest, hydrate, eat and sleep. Rest,
recovery and mobility days are built into this program in specific
places to ensure that you are properly rested to optimize your training
and minimize the risks of chronic fatigue. In addition you must ensure
that during this training phase you are optimally hydrated (see page 6),
fuelled and nourished (see page 7), and that you are getting at least
8 hours of sleep each night.
Training in the heat can be dangerous to your health and it can
decrease the quality of training that you can do. Acclimating to the
heat, re-hydrating sufficiently, and avoiding training during the hottest
time of the day are important strategies to undertake. Advice for these
strategies appears on page 6.
Following accepted safety practices will ensure that you minimize the
risks of injuries and maximize both your enjoyment and the benefits of
your training. See pages 4-6 for tips on this.
With the high volume of training prescribed in this program the risk
of becoming overtained increases. Symptoms of overtraining and
strategies to avoid this condition are noted on page 5.

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INJURY PREVENTION AND SAFETY

Many strategies for avoiding injuries and training safely involve
common sense, being able to read your environment, and how your
body is responding. To assist you with this, the following section
highlights some strategies for you to follow.
Have a health check-up: It is always wise to get medical clearance prior
to starting any new exercise program. The Fitness for Occupational
Requirements of CAF Employment Health Appraisal Questionnaire
should be completed by all candidates (see page 14).
Warm up: Begin each training session with 8-12 minutes (min) of low
intensity exercise that includes your large muscle groups (i.e. jogging)
followed by 8-12 min of dynamic stretching (see page 35). This will
increase your muscle temperature, core temperature and blood flow
resulting in: faster muscular contractions, increased rates of force
development, increased oxygen delivery to working muscles and
enhanced metabolic reactions. Therefore, completing a warm up will
prepare you mentally and physically for your workout and help you get
the most out of each and every training session.
Cool down: End each training session with 10-15 min of low intensity
exercise using your large muscle groups, and the muscles that you used
in your workout. This will enhance your recovery by: maintaining the
blood flow to previously exercised musculature, removing metabolic
wastes and heat, as well as delivering fluids fuels and hormones.
Mobility: Incorrect movement patterns and body positions adopted
throughout the day result in a stiffening and shortening of body
tissues. This results in a loss of range of motion and reductions in the
ability to generate force. The human body will compensate for poor
mobility allowing for function, but at a physiological cost of additional
wear and tear on tissues and joints. Mobility training can help to
restore optimal functioning allowing for full physical capacities to be
available at a moment’s notice. Correct body positions and postures
will: i) eliminate mechanical deficiencies reducing the risk of overuse
injuries; ii) deal with poor mechanics longer with less physiological
cost; and iii) increase the ability to generate forces and torques.

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Mobility training should be completed for a minimum of 15-20 min

each day after the evening workout, and should also be performed on
active recovery days.
Train with a partner: This is especially important when doing resistance
exercises with free weights so that you can spot for each other, and
when training in the pool. However, it is also important in your other
workouts for both motivation and support should any dangerous
situations arise or should you get injured and need assistance.
Protect your back: Protect your back from undue stress during lifting,
carrying and all your dynamic activities. Ensure that you maintain
a neutral spine positon when completing lifts, carries and dynamic
activities. Avoid extreme positions, face the object when lifting and use
your legs. Turn while carrying loads by moving your feet not by twisting
your torso.
Use proper technique: During strength training make sure that you
know the proper technique for each exercise. It is wise to use a light
load while learning new exercises and to focus on technique when
going to failure where technique often gets abandoned. Remember
to breathe properly when exerting against a resistance. For more
information on breathing techniques during strength training please
consult your local PSP fitness staff.
Avoid overtraining: With high volume of training like those prescribed
in this program the potential for becoming “overtrained” is increased.
Symptoms of overtraining include: chronic fatigue, indifference to
training, insomnia, inability to concentrate on tasks, loss of appetite,
unexplained weight loss, prolonged muscle aches, increases in soft
tissue injuries and infections, increased resting heart rate after
waking, and an inability to maintain performance. The best ways to
avoid these states are to:
• Adhere to the rest and recovery schedules in the program.
• Use the fitness check week to only do the tests as indicated. This
will help you unload from the previous training weeks.
• Make sure you are being properly nourished and hydrated (see
pages 6-10).
• Establish good bedtime habits to ensure 8 hours of sleep per
night.

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• Minimize other stressors in your life to allow you to devote

your energy to training and building the training effect. Use the
counselling services available to you if you need help in dealing
with problems.
• Get minor injuries such as abrasions, bruises, strains and cuts
treated immediately.
Take care of injuries: If you do sustain an injury, act quickly to minimize
damage and speed healing. The RICE strategy outlined below will help
to ensure that inflammation is reduced and recovery is initiated. It is
always wise to seek medical help as soon as possible after an injury
occurs, or if a minor injury persists.
• R= Rest the injured body part.
• I = Ice the injured area for 10 – 20 min every 2 – 3 hours.
• C = Compress the injured area with an elastic bandage or towel if
swelling occurs.
• E = Elevate the injured area above the level of the heart.

STRATEGIES FOR EXERCISING IN THE HEAT

AND RE-HYDRATION
Exercising in warm and/or humid environments can present
performance and health problems. As your body temperature
rises and you begin to sweat, you lose fluids which decreases your
performance and your ability to work. This can place a strain on your
heart and circulatory system. As well, if your body temperature rises
too far above its normal range you may faint and in extreme cases you
may do some damage to your internal organs.
Some symptoms of the onset of heat stress are dizziness,
disorientation, headache, and chills (in spite of being overheated!).
Therefore, it is important to replace your fluids (re-hydrate) and to
prevent heat stress. Here are some strategies to help you prevent
problems associated with exercise in the heat:
• Avoid exercise outdoors at the hottest times of the day. This is
usually between 1100 -1500 hrs.

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• Liberally apply water-proof 30+ SPF skin lotions to all exposed

area.
• Do repeated short exposures to the heat over about a week to help
with acclimatization.
• Use any artificial means of cooling available during heavy work in
the heat such as a sprinkler, fan, cool towels, etc.
• Re-hydrate at a rate of 0.4 – 0.8 of a litre per hour during exercise.
After exercise consume 1.5 litres of fluid for each kg of body weight
lost during exercise.
• The best replacement fluids are electrolyte drinks with 5-10%
sugar, cool to cold, and taken in volumes of about 200 mL every
15 min.
• The sensation of thirst lags behind de-hydration so begin to re-
hydrate early in exercise (before you get thirsty) and immediately
upon stopping.
As a bonus from your aerobic training, high levels of aerobic fitness
will help you perform in and acclimate better to hot environments.

FUELLING YOUR TRAINING ENGINE

This two-a-day training program and Phase III of the selection process
are very physically demanding. They require that you are especially
careful about proper nutrition. To be successful and get the greatest
return for your training investment, you must have the necessary
energy to train and the right nutrients to build the training effect. Here
are some guidelines to help:
• Eat a balanced diet: This may seem obvious, but it is the
fundamental rule for a sound foundation to your performance and
health. Take some time to read “Canada’s Food Guide to Healthy
Eating” and the accompanying “Using the food Guide” (both
publications are available through your PSP fitness staff). Then
follow them!
• Focus on carbohydrates for fuel: For your aerobic, anaerobic,
speed and strength workouts, the fuel which can limit your work
capacity is carbohydrates. These are stored in muscle in limited
amounts (as a compound called glycogen) and when they run out

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you are unable to continue to perform or train. So it is important

prior to training, during training, and following training to replace
this vital fuel. Carbohydrates come in many food forms and
include:
• Grains: In cereals, pastas, breads and rice. These are
especially beneficial in the hours prior to exercise, but are
also helpful after.
• Fruits and juices: Such as oranges, apples, peaches, pears,
grapefruits, berries and bananas. These are good prior to,
during, and after exercise.
• Root vegetables: Such as potatoes, sweet potatoes, and
yams. When mashed, boiled, or baked these are especially
good after exercise and most effective in the two hour window
following your workout.
• Sugared electrolyte drinks: Such as Gatorade or Powerade,
are great for re-hydrating during and following exercise and
will help you to replace your carbohydrates. They lack other
nutrients though so be sure to consume the other components
of a balanced diet!
• Eat protein: It is an important part of your balanced diet.
Good sources are fish, poultry, lean beef, shellfish, eggs and
cheese. Protein provides the building blocks for new muscle
and enzymes to provide energy.
• Eat lots of fresh vegetables: As part of your balanced diet as
they provide vitamins, minerals, fuel and other nutrients for
both health and high performance.
• Keep alcohol intake to a minimum: It is low in nutrients, high
in calories, and impairs your mental performance. In addition,
alcohol is very dehydrating and its detrimental effects can last
for up to 48 hours.

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JTF 2 does not recommend the use of dietary supplements during

training and prohibits their use during Phase III of the selection
process. In order to meet the additional caloric demands of the
training program it is recommended that candidates adhere to a
balanced diet by consuming additional nutrients and fluids.
For more information on nutritional wellness, and on nutrition to
optimize physical and mental performance, it is recommended that
you visit the Strengthening the Forces website at:
[Link]
wellness/[Link].
You may also want to review the Top Fuel for Top Performance
brochures available at your local PSP Health Promotion Office.

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Fuel for Training and Recovery

BEFORE EXERCISE DURING EXERCISE AFTER EXERCISE

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2-4 hrs before 1-2 hrs before lasting < 1 hr lasting > 2 hrs lasting > 3hrs 0-2 hrs after exercise

WHEN
Provide energy and prevent dehydration and hunger Stay hydrated Stay hydrated and Stay hydrated, Replace fluids and rebuild carbohydrate stores
during exercise provide energy provide energy and and repair muscles
replace sodium

GOAL
Drink about 300-600 mL Drink about 150-350 mL Drink water to thirst Drink about 150 to 350 mL (½-1½ cup) Drink fluid as soon as possible
(1-2½ cup) (½-1½ cup) every 15 or 20 minutes (0.5-1.5 L
per hour of exercise)

Tip: Urine amount and color is a good indication of Add a source of Add a source of Tip: Drink 1.5 L of fluid for every

FLUIDS
hydration status. Aim for pale yellow! carbohydrate and carbohydrate and 1 kg weight loss during exercise
minerals sodium
SOA

Eat a balanced meal rich Eat a snack high in Not needed If needed, easily Include sodium in • Eat a snack as soon as possible
in carbohydrate with some carbohydrate or a digested foods high food or fluid • Eat a meal containing carbohydrate and protein
protein and low in fat liquid meal in carbohydrates

FOOD
Meal Suggestions Snack Suggestions Sport drink (commercial or homemade): Snack Suggestions
• Rice, vegetables, lean • Smoothie using fruit, • Carb concentration of 4-8% (40-80 g • Bagel and chocolate milk or yogurt
meat and milk milk, soymilk or yogurt carb per litre of fluid) • Sandwich and juice
• Pasta, tomato/lean meat • Chocolate milk • Sodium intake of 0.5–0.7 g (¼ tsp salt) • Granola bar and juice or yogurt drink
sauce, apple sauce, milk • Pita with hummus and sodium per litre fluid
• Lean meat sandwich vegetable juice Meal Suggestions
and juice • A slice of bread with Water with carbohydrate foods: • Pasta with tomato sauce, cheese and a salad
• Pancakes with fruit, peanut butter and milk • Fruit (e.g. bananas, oranges, dates) • Chicken and vegetable rice, fruit salad and milk
yogurt and nuts • Granola bars, cookies, candies, bagels • Tuna sandwich, raw veggies and a glass of milk
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• Low-fat muffin and fruit

FUEL FOR TRAINING AND RECOVERY

yogurt • Special sport gels, bars or candies • Chili, bread and milk

SUGGESTIONS
Tip: The tolerance is individual and depends on the type/intensity of exercise (marching vs. running).
Avoid trying new foods or drinks before or during competition or rucksack march.

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HINTS FOR LONG DISTANCE MARCHING

REPARING FOR A MARCH
• Trim toenails at least every two or three weeks.
• Cut toenails short and square, and straight across.
• Keep feet clean and dry, use foot powder.
• Wear clean, dry, good-fitting socks with seams and knots outside.
• A nylon sock liner can reduce friction and add protection.
• Carry an extra pair of socks on long marches.
• When breaking in a new pair of boots alternate with another older
pair.
WARM UP
Follow the instructions on pages 35-42 to ensure a complete and
thorough warm up prior to undertaking a march. A comprehensive
warm up will make your march more comfortable and minimize the
potential for injury.
AFTER A MARCH
• Wash and dry socks, and dry boots.
• Medicate blisters, abrasions, corns and calluses.
• Inspect painful feet for sprains and improper fitting socks and
boots.
• Feet can develop red, swollen, tender skin along the sides from
prolonged marching that can cause blisters. If this occurs your
feet may require aeration, elevation, rest and you may need wider
footwear.
• Prevent major foot problems by keeping your feet clean. Blisters
and abrasions surrounded by dirt and perspiration can cause
infection and serious injury.
• If possible, give your feet a daily footbath and dry your feet well.

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BLISTERS
• Common causes of blisters and abrasions are improperly
conditioned feet, ill-fitting footwear and socks, improperly
maintained footwear, heat, and moisture. They are normally
caused by friction or pressure, as opposed to impact.
• To clean a blister: Wash gently around it with soap and water, being
careful not to break the skin. If unbroken, use a sterilized needle or
knifepoint to prick the lower edge of the blister to remove fluid. (To
sterilize a needle or knifepoint, hold it in a flame.) Do not remove
the skin; cover the blister with an absorbent adhesive bandage or
similar dressing, extending beyond the edge of the blister. After
applying the dressing, lightly dust the outside of the dressing and
entire foot with foot powder. Do not use too much foot powder since
it can harden and become irritating. Foot powder lessens friction
on the skin and prevents the raw edges of the adhesive plaster
from adhering to socks. The adhesive plaster should be smooth
so it can serve as a “second skin.” Check the blister periodically
for proper drying. After the blister has dried, remove the adhesive
plaster. Carefully inspect the foot for other problem areas that
are red and tender that may need the protection of an adhesive
plaster. Cover abrasions and cuts on the foot with absorbent
adhesive bandages for rapid healing.
CARE FOR BOOTS AND SOCKS
Two important factors in fitting boots are:
• The space between the end of your big toe and the toe of the boot
should be the width of the thumb.
• In the unlaced boot, there should be enough space under the
lower edge of the tongue to insert an index finger.
Poorly fitted boots can cause blisters, abrasions, calluses, and corns:
• Boots that are too small cause pressure.
• Boots that are too large cause friction.
• If the tops of the toes are involved, the cap is too low or too stiff. If
the ends of the toes are affected, the boot is too short or too loosely
laced. If the sides of the big and little toes become irritated, the
boot is too narrow. Boots that are too long, too loosely laced, or
have too wide a heel space can cause irritation at the heel.

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• Proper lacing of boots not only prevents blisters but also prevents
improper blood flow in the foot. Laces can assume a seesaw
action, which can produce a long blister across the instep. To
prevent blistering, lacing over the instep should be avoided. If
possible, broad laces should be used and an extra pair should be
carried.
• To check the fit of socks, you should stand with your weight evenly
distributed on both feet. If the socks fit correctly, no tightness or
fullness should exist. The wool cushion-sole sock is best because
it offers good foot protection.
• You should allow for 3/4 of an inch for shrinkage of new socks.
Those that are too large wrinkle inside the shoe, rub the feet,
and cause blisters and abrasions. Socks that are too small wear
quickly and reduce blood flow in the foot. When wearing two
pairs of socks, you should wear an outer pair at least a half size
larger than usual. Socks must be changed daily - dirty socks are
conductors of heat and allow warmth to escape. They should be
washed in lukewarm water to preserve the fiber of the sock since
hot water can cause them to shrink. Socks should be completely
dry before wearing.

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HEALTH APPRAISAL QUESTIONNAIRE

This questionnaire is a screening device to identify personnel for whom
fitness evaluation and physical activity might be inappropriate at this Yes No
time.
1. To the best of your knowledge, do you have a medical condition or
Medical Employment Limitation (MEL) which restricts you from
participating in a maximal fitness evaluation or a progressive training
program?

2. Is there any other reason you would need to talk to a physician

prior to your fitness evaluation or training program?

3. Do you have a valid Periodic Health Assessment (PHA)? If "No",

proceed to Blood Pressure.
Blood Pressure
Your pre-evaluation blood pressure is less than or equal to 150/100
mm Hg

Your pre-evaluation blood pressure lies between 141/91 mm Hg and

150/100 mm Hg and is considered to be slightly above the normal
range. It is recommended that you consult your MO.

____________________________________________
_____________________________________________________
Name (print ) Date (yy/mm/dd)

________________________________________________________________________________
Signature of CAF member

If you answered “Yes” to one or both of questions 1 & 2 it is

recommended that you see your medical provider prior to attempting
this program. If you answered “No” to question 3 please proceed to
have your blood pressure measured in accordance with the health
appraisal form.

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PHYSICAL FITNESS TRAINING PROGRAM

If you have reached Level 1 on all of the Fitness Check exercises this
12-week training program should bring you to Level 2 as shown on the
Fitness Check Table 3 (page 31) and lead you naturally into Phase III.
If you have not reached Level 1 on all of the Fitness Check exercises
then you should consult your local PSP fitness staff and [Link] for
supplemental programming. Once you are able to pass the standard,
switch to the SOA Pre-Selection Physical Fitness Training Program.
Table 1 provides an overview of this program. Full details of each
training session are included in the Training Prescription Tables on
pages 21-23.

TABLE 1 – THE TRAINING PROGRAM AT-A-GLANCE

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
WEEK 1 FC FC FC RRM FC FC RD
WEEKS 2 & 3 TD TD TD RRM TD TD RD
WEEKS 4 & 5 TD TD TD RRM TD TD RD
WEEK 6 FC FC FC RRM FC FC RD
WEEKS 7 & 8 TD TD TD RRM TD TD RD
WEEKS 9 & 10 TD TD TD RRM TD TD RD
WEEK 11 FC FC FC RRM FC FC RD
WEEK 12 TA TA TA RRM TA TA RD

FC = Fitness Check
TD = Training Day
RRM = Rest/Recovery/Mobility Day
RD = Rest/Recovery Day
TA = Taper Day

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THE SET-UP
• The time allocated to progress from Entry to Level 3 is 12 weeks,
including three Fitness Check weeks and a taper week just prior
to the onset of Phase III. If you need to repeat certain weeks or you
don’t think that you will be able to reach Level 3 in all components
by the end of Week 11, then your preparation time will be longer.
• Week 1 involves a Fitness Check. This is repeated twice, each
time after four weeks of training. The Fitness Check items are
described on pages 24-30.
• Each four-week training period is divided into two-week blocks.
Training days are numbered 1 to 7, with Day 1 normally being
Monday. However, Day 1 can be any day of the week that you
decide to start the program.
• There are two rest and recovery days each week: Day 4 and Day 7.
These days are crucial as they allow you to build your fitness, resist
over-training, and ensure that the quality of training is maintained
throughout the training week. Note: these days are not scheduled
back to back (on the weekend, for example), since that will require
you to train for five days straight. Too many days of training in a
row without rest can lead to a buildup in fatigue, a reduced quality
of training and increase your risk of sustaining an injury.
• The strength, speed, and power circuits employed here are due to
their task specificity, availability of facilities and equipment, and
most importantly, to prepare you properly for Phase III. You should
be familiar with the terms used, such as repetition maximum
(RM), load, repetition (reps), and sets. If not, please consult your
local PSP Fitness staff.
• Week 12 is a special week and should immediately precede the
start of Phase III. It is called a “taper” period and involves reducing
the amount of training while keeping the intensity of the training
sessions high. This will maintain the training effect but reduce
your fatigue level and allow you to give your best performance
during Phase III.

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DOING IT
• Each training day includes AM (morning) and PM (late afternoon
or early evening) sessions. This allows for the volume of training to
be sufficient in order to help you reach target fitness levels. It also
simulates the high volume of work that occurs during Phase III.
• The AM sessions are devoted to continuous runs to develop aerobic
capacity (on Days 1, 3, and 6), interval runs for aerobic power
and anaerobic capacity (on Days 2 and 5) and muscular intervals
(on Day 2) for anaerobic capacity and muscular endurance. The
distances/paces for these sessions are noted in Table 2 - Training
Prescription.
• The PM sessions on Days 1, 3, and 6, are devoted to improving
lifting technique, building strength, speed, and power. The
circuits for these are shown on pages 21-23 in Table 2 - Training
Prescription.
• Swimming workouts are done in the PM sessions on Days 2
and [Link] are designed to improve your swimming-specific
aerobic power and capacity in preparation for Phase III. These
sessions cover distances between 400 and 1000 meters (m) as
well as treading water. On Day 5, treading water is interspersed
between interval swims, and follows the swim on Day 2. These are
low impact activities that challenge both aerobic fitness and leg
strength.
• If you are having trouble finishing workouts, you miss workouts
in any week, your fitness checks are not increasing, or you can’t
reach fitness check levels, you can repeat the previous training
week and move on from there. If you are unsure how to proceed or
require assistance contact your local PSP fitness staff.
The Training Prescription Tables with full details of the program
appear on pages 21-23. This is followed by the Fitness Check details,
the warm up/cool down/mobility routines, the strength training
circuits (including core training), the technique circuit, the muscular
intervals and the power and speed training.

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TIPS TO INCREASE YOUR CHANCES OF SUCCESS

Research has shown that candidates who complete the full 12 weeks
of this training program significantly enhance their chances of
completing Phase III of selection. Candidates who follow the 12-week
program are twice as likely to complete Phase III when compared to
candidates who partially followed the program or followed another
prescribed exercise program. Here are some strategies prior to
starting the program that can increase your likelihood of completing
the 12 weeks:
• Talk to your supervisor. Time is the number one reason why many
candidates do not complete the full 12-week program. Talk to
your supervisor and explain the program requirements. In many
instances supervisors will allow candidates to complete one of
the two prescribed sessions during work hours while the second
session is completed on the candidate’s time.
• Train as a group. If there are a number of candidates from your
unit participating in the selection process talk to your local PSP
fitness staff to assist in coordinating group workouts. In the past,
PSP fitness staff in a number of locations have lead some of the
prescribed fitness sessions which gives the candidate the added
motivation of training as a group or team.
• Talk to PSP fitness staff. After reading the manual if you have
questions or require assistance, do not hesitate to talk to your
Base or Wing PSP fitness staff, he or she can assist you with
the fitness checks or even help in tailoring the program to your
individual strengths and weaknesses.

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 TABLE 2 – TRAINING PRESCRIPTION (1/3)
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

Strength Check Active

Strength/Anaerobic Check Aerobic Fitness Check Power Check
Aerobic Fitness Check AM: Bench Press, Recovery
AM: Push-Ups, 400 m Run AM: 8 km Run AM: Vertical Jump REST
AM: 2400 m Run Sit-Ups (easy jog)
PM: easy jog, mobility PM: easy jog, mobility PM: 40 m Sprint

WEEK 1
PM: Pull-Ups, Squats and Mobility

AM: AEROBIC
/ ANAEROBIC AM: AEROBIC / ANAEROBIC
AM: AEROBIC
INTERVALS AM: POWER/STRENGTH INTERVALS
CONTINUOUS AM: AEROBIC
Run / easy x Plyometrics Circuit 1, 1 set Run / easy x reps (pace)
8 km run CONTINUOUS
reps (pace) Sprints 30s / 30s x 1 (175 m/30 s)
(times for km 1-8) 10 km run 48 min
30s / 30s x 5 20 m x 6; 40 m x 4; 1 min / 1 min x 2
5:15, 5:00, AM:

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(150 m/30 s) 60 m x 1 Active (300 m/min)
4:45, 4:30, PM: TECHNIQUE/ STRETCH
1 min / 1 min x 4 Strength Circuit 1, 2 or 3 Recovery 2 min / 2 min x 3
4:30, 4:30, STRENGTH
(275 m/min) 15 RM, 2 sets, reps: 14, 12 (easy jog) (575 m/2 min)
4:45, 5:00 Technique Circuit PM:
2 min / 2 min x 3 and Mobility 3 min / 3 min x 4

WEEKS 2&3
20.5 kg, 2 sets, STRETCH
(550 m/2 min) PM: RUCK MARCH (800 m/3 min)
PM: STRENGTH reps: 15, 15
3 min / 3 min x 2 Distance/time/weight (pace)
Circuit 1, 2 or 3 Strength Circuit 1, 2 or 3
(800 m/3 min) 8 km / 1:30 / 24.5 PM: SWIMMING
12 RM, 2 sets, 10 RM, 2 sets, reps: 9, 7
kg(5.33 kmph) 800 m
reps: 11, 9
PM: SWIMMING tread water for 5 x 3 min
800 m
TRAINING PRESCRIPTION TABLES
SOA

AM: AEROBIC
/ ANAEROBIC AM: AEROBIC CONTINUOUS
AM: AEROBIC
INTERVALS 9 km run (each 1.5 km)
CONTINUOUS
Run / easy x 5:30, 7:30, 7:15, AM: SWIMMING (Week 4)
10 km run 46 min
AM: STRENGTH reps (pace) 7:00, 6:45, 6:30 200 m crawl, 200 m breast,
6 km run 27 min
Circuit 1, 2 or 3 30s / 30s x 5 200 m side, 200 m back
(Week 5)
10 RM, 3 sets, (175 m/30 s) PM: POWER/STRENGTH Tread water for 2 min
AM:
reps 7, 8, 8 1 min / 1 min x 4 Plyometrics Circuit 1, Active between each
PM: TECHNIQUE/ STRETCH
(300 m/min) 3 sets Recovery Note: only 50 m of each in
STRENGTH
PM: RUCK MARCH 2 min / 2 min x 3 Sprints (easy jog) Week 5
Technique Circuit PM:
Distance/time/ (575 m/2 min) 10 m x 2; 20 m x2, and Mobility

WEEKS 4&5
43.2 kg, 2 sets, STRETCH
weight (pace) 3 min / 3 min x 2 40 m x 2 PM: RUCK MARCH
reps: 15 & 15
8 km / 1:20 / 24.5 (825 m/3 min) 60 m x 2, 80 m x 2, Distance/time/weight (pace)
Strength
kg (6.0 kmph) 100 m x 2 10 km / 1:48 / 24.5 kg
Circuit 1, 2 or 3
PM: SWIMMING Strength Circuit 1, 2 or 3 (5.5 kmph)
15 RM, 2 sets,
900 m 12 RM, 3 sets,
reps: 14, 12
tread water for reps: 11, 10, 10
5 x 3 min
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 TABLE 2 – TRAINING PRESCRIPTION (2/3)
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

Active
Strength Check
Strength/Anaerobic Check Recovery Aerobic Fitness Check Power Check

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Aerobic Fitness Check AM: Bench
AM: push-ups, 400 m Run (easy AM: 8 km Run AM: Vertical Jump REST
AM: 2400 m Run Press,Sit-Ups

WEEK 6
PM: easy jog, mobility jog) and PM: easy jog, mobility PM: 40 m Sprint
PM: Pull-Ups, Squats
Mobility

AM: AEROBIC
AM: MUSCUALR / ANAEROBIC
INTERVALS M: AEROBIC INTERVALS
400 m x 2 (105 s) CONTINUOUS Run / easy x AM: POWER/STRENGTH
AM: STRENGTH Lunges, T-push- 9 km run (each 1.5 km) reps (pace) Plyometrics Circuit 1, 2 sets
Circuit 1, 2 or 3 ups 20, 15 5:15, 7:00, 7:15, 7:00, 30s / 30s x 1 Sprints:
12 RM, 2 sets, 400 m x 2 (105 s) 6:45, 6:30 (175 m/30 s) 20 m x 2; 40 m x 4;
Active AM:
reps: 11, 10 Squat jumps, mountain 1 min / 1 min x 2 60 m x 6
Recovery STRETCH
climber 20, 15 PM: POWER/STRENGTH (325 m/min) Strength Circuit 1, 2 or 3
(easy
PM: RUCK MARCH 400 m x 2 (105 s) Plyometrics Circuit 1, 2 sets 2 min / 2 min x 3 10 RM, 3 sets, reps: 9, 8, 8

WEEKS 7&8
jog) and PM:
Distance/time/ Squat thrusts, Sprints: (600 m/2 min)
Mobility STRETCH
weight (pace) push-ups 20, 15 20 m x 6; 40 m x 4; 3 min / 3 min x 4 PM: RUCK MARCH
8 km / 1:20 / 20 60 m x 2 (850 m/3 min) Distance/time/weight (pace)
kg (6.0 kmph) PM: SWIMMING Strength Circuit 1, 2 or 3 10 km / 1:48 / 30 kg
1000 m 15 RM, 3 sets, PM: SWIMMING (5.5 kmph)
SOA

tread water for reps: 14, 12, 10 1000 m

3 x 5 min tread water for 1 min
after each 200 m

AM: MUSCUALR AM: AEROBIC AM: SWIMMING AM: AEROBIC CONTINUOUS

INTERVALS CONTINUOUS 1000 m swim 10 km run 44 min
AM: STRENGTH 400 m x 2 (95 s) 7.5 km run (each 1.5 km) tread water for 1.5 6 km run 26 min (Week 10)
Circuit 1, 2 or 3 Lunges, T-push- 5:00, 7:20, 6:20, min after each 200 m
12 RM, 2 sets, ups 20, 18 7:20, 6:20 PM: POWER/STRENGTH
Active AM:
reps: 11, 10 400 m x 2 (95 s) PM: RUCK MARCH Plyometrics Circuit 1,
Recovery STRETCH
Squat jumps, mountain PM: POWER/STRENGTH Distance/time/ 2 sets (Week 9 only)
(easy
PM: RUCK MARCH climber 20, 18 Plyometrics Circuit 1, 3 sets weight (pace) Sprints:
jog) and PM:

WEEKS 9&10
Distance/time/ 400 m x 2 (95 s) Sprints: 13 km / 2:18 / 24.5 20 m x 6; 40 m x 4; 80 m x 2;
Mobility STRETCH
weight (pace) Squat thrusts, 20 m x 6; 40 m x 4; kg (5.5 kmph) 100 m x 1; 20 m x 2; 40 m x
8 km / 1:20 / push-ups 20, 18 60 m x 2 2; 100 m x 1 (Week 10 only)
24.5 kg (6.0 kmph) Strength Circuit 1, 2 or 3 (Do an easy run Strength Circuit 1, 2 or 3
PM: SWIMMING 15 RM, 3 sets, from Weeks 2-3 10 RM, 2 sets, reps: 8, 6
1000 m reps: 11, 12, 10 in Week 10 only
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 TABLE 2 – TRAINING PRESCRIPTION (3/3)
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

Strength Check Active

Aerobic Fitness Strength/Anaerobic Check Aerobic Fitness Check Power Check
AM: Bench Press, Recovery
Check AM: Push-Ups, 400 m Run AM: 8 km Run AM: Vertical Jump REST
Sit-Ups (easy jog)
AM: 2400 m Run PM: easy jog, mobility PM: easy jog, mobility PM: 40 m Sprint

WEEK 11
PM: Pull-Ups, Squats and Mobility

AM: AEROBIC
/ ANAEROBIC
INTERVALS
Run / easy x
AM: AEROBIC
reps (pace) AM: AEROBIC CONTINUOUS AM: SWIMMING AM: AEROBIC

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CONTINUOUS
1 min / 1 min x 2 3 km run 10:30 400 m swim CONTINUOUS
5 km run
(325 m / min) Tread water for 10 min 2 km run 7 min
(times for km 1-5)
2 min / 2 min x 3 PM: POWER/STRENGTH Active after a 3 min rest
4:30, 4:15, 4:00, Active Recovery
(600 m / 2 min) Plyometrics Circuit 1, Recovery PM: POWER/STRENGTH
4:00, 4:30 (easy jog) and
3 min / 3 min x 1 1 set (easy jog) PM: RUCK MARCH Sprints:
Mobility

WEEK 12
(850 m / 3 min) Sprints: and Mobility Distance/time/ 20 m x 3; 40 m
PM: STRENGTH
4 min / 4 min x 1 20 m x 3; 40 m x 2; 60 m x 1 weight (pace) x 2; 8
0mx1
Circuit 1, 2 or 3
(1125 m/4 min) Strength Circuit 1, 2 or 3 8 km / 1:20 / 24.5 Strength Circuit 1, 2 or 3
12 RM, 2 sets,
15 RM, 1 set, reps: 14 kg (6.0 kmph) 10 RM, 1 set, reps 10
reps: 11, 10
PM: SWIMMING
400 m
SOA

Tread water for 10 min

after a 3 min rest
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FITNESS CHECK WEEK

The Fitness Check Week is designed to help you evaluate the level you
have obtained in each fitness component. It is also used throughout
the program as an unloading week where the overall volume of work
is lower than the volume of work during the training weeks.
The following fitness components are checked using the indicated
tests. The schedules for the tests (date and time of session) are noted
on Table 2 - Training Prescription Tables on pages 21-23.

Aerobic Power
2400 m run

Aerobic Capacity
8 km run

Anaerobic Capacity
400 m run

Upper Body Strength

Bench Press
Push-Ups
Pull-Ups
Sit-Ups

Lower Body Strength

Squats

Lower Body Power

Vertical Jump

Lower Body Speed

40 m Sprint

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CHECKING YOUR AEROBIC FITNESS

Note: Use the Fitness Check Table 3 on page 31 to determine your
level in each of the 10 fitness items. Record your level on the Tracking
Progress (Table 4) on page 32 along with your score (time, reps, or
distance) for each item. This should help you see your progress and
where you need to improve to reach Level 2.
NOTE: Remember to do a complete warm up prior to and cool down
(pages 35-49) following each of the Fitness Check sessions.
You should do these Fitness Checks with a partner who can act as both
a safety “spotter” and a recorder.

AEROBIC POWER
2400 Meter Run
• This is six laps of a 400 m track. Pace yourself to give you the best
average speed. Ensure that you complete the warm up prior to
the run. In order to meet Level 3 standard, you should average
85 seconds (s) per lap.

AEROBIC CAPACITY
8 Kilometer Run
• This can be run over a flat measured course or 20 laps of a 400 m
track. As with the 2400 m run, select a pace to give you the highest
average speed. Complete the warm up prior to the run. In order to
meet the Level 3 standard, you should average about 4:20 (min:s)
per km or 1:45 (min:s) per lap.

CHECKING YOUR ANAEROBIC CAPACITY

400 m Run
• It is convenient to use a 400 m track but a measured distance on a
flat running surface is also good.
Note: Be sure to complete the warm up prior to, and cool down
following, the run.

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CHECKING YOUR STRENGTH

UPPER BODY STRENGTH
Bench Press
• Lie on a bench with your feet flat on
the floor, hips, shoulders and head in
contact with the bench.
• Grasp the bar with an overhand grip
slightly wider than shoulder width
apart.
• Lift the load above the chest,
approximately above the nipples with
arms fully extended.
• Lower the bar to approximately 5 cm
above the chest and pause momentarily.
• Push the bar back up to the starting
position.
Note: Prior to the test do a warm up with
a light load, and then start the test with
a 65 kg load and work with a partner to
ensure safety. If you can lift this comfortably,
continue and do as many reps as possible.
If you struggle to lift this load, drop down
to 55 kg to do your Fitness Check. If you do
more than 20 reps with 65 kg, use 75 kg for
your next Fitness Check.

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Push-Ups
• Take a position with hands flat on
the floor, underneath the shoulders,
fingers pointing forwards, back straight
and head neutral.
• Lower the torso down towards the
ground until arms reach a 90° angle,
then push up back to the starting
position.
• Engage the abdominals to maintain a straight back, and neutral
head posture throughout the exercise.
Record the number of push-ups completed without stopping. Do not
rush; perform the push-ups smoothly.

Pull-Ups
• Grasp the bar with an overhand grip slightly
wider than shoulder width apart.
• Hang with arms fully extended, knees flexed
and ankles crossed.
• Pull yourself up until your chin is above the bar.
• Lower down to the starting position in a slow
controlled manner.
• Pause momentarily at the bottom to ensure
that you do not swing or kip.
Record the number of pull-ups completed without
stopping. Do not rush; perform the pull-ups
smoothly.

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LOWER BODY STRENGTH

Squats
• Stand with feet shoulder with apart, toes
pointing forwards, back erect, and head in a
neutral position.
• Squeeze the shoulder blades together and
raise the shoulders to create a “shelf” for the
bar.
• Rest the bar on the “shelf” and squat down
until the thighs are parallel to the floor while
maintaining a neutral head position, and knees
aligned over the feet.
• Return to the starting position by pushing your
heels into the floor, extending the hips and
knees while maintaining the integrity of the
upper body.
Note: Prior to the test, do a warm up using a light load (i.e. 5 or 6 reps
at 50% of the prescribed load), then start the test with a load of 80 kg.
Work with a partner to ensure safety. If you can lift this comfortably,
continue to do as many reps as possible. If you struggle to lift this
load, drop down to 70 kg to do your Fitness Check. If you do more than
20 reps, use 90 kg for your next Fitness Check.

ABDOMINAL STRENGTH
Sit-Ups
• Lie supine on the ground with the feet on the
ground, knees bent to 90°, hands behind ears
and elbows pointed forwards.
• Keep the elbows pointed forwards, feet in
contact with the ground and hands touching the
head, sit-up so that the elbows touch the top of
the knees.
• Return to the starting position ensuring that the
shoulder blades make contact with the ground.
Note: Complete the sit-ups at a rate of 25 per min. To meet the Level 2
(SOA standard) you must do this for five min (see Table 3).

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CHECKING YOUR POWER AND SPEED

LEG POWER
Vertical Jump
• Place a vertical line on a wall extending from the floor to a height
of 300 cm.
• Stand next to the line, raise your arm as high as possible while
keeping your heels on the ground and note the height you reach
with the tips of your fingers.
• Step slightly away from the wall, place your feet shoulder-width
apart, and with a full arm swing and deep knee bend jump as high
as possible and note where your fingers strike the line.
• Do this 3 times and record the highest height you achieve.
• Your actual score is the difference between your standing reach
and the height achieved on your best jump.
Note: Follow the order on each Fitness Check item as listed on the
program and remember to warm up and stretch prior to your jumping
test.
LEG SPEED
40 m Sprint
• Mark off a course on a running track of 40 m.
• It would be ideal to use timing lights for this, but a stopwatch in
experienced hands is good.
• Use the best score of two trials.
• Remember to use a high leg action and powerful arm swing to
maximize acceleration and velocity.
• The lights will give you accuracy to 0.01 s while the stopwatch
should be read to 0.1 s.
Be sure to complete the warm up prior to, and cool down following,
the sprints.

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If you have reached Level 3 on one or more Fitness Check exercises but
still have to improve in others, you can reduce the number of training
sessions per week to one on the attained items and substitute an
additional session on the component(s) which still need improvement.
The priority should be in the following order:
1. Aerobic Power;
2. Aerobic Capacity;
3. Anaerobic Capacity;
4. Upper Body Strength;
5. Lower Body Strength; and
6. Power and Speed (Anaerobic Power).

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TABLE 3 - FITNESS CHECKS

FITNESS EXERCISES LEVEL 1 LEVEL 2 LEVEL 3
AEROBIC
2400 m Run (min:s) 8:30 - 8:16 8:15 - 8:00 < 8:00
8 km Run (min:s) 37:30 - 35:01 35:00 - 34:01 < 34:00
STRENGTH
Upper Body
Bench Press (reps)
75 kg 13 - 14 15 - 16 17 +
65 kg 24 - 25 26 - 27 28 +
55 kg 33 - 34 35 - 36 37 +
45 kg 39 - 40 41 - 43 44 +
Push-Ups (reps) 50 - 52 53 - 54 55 +
Pull-Ups (reps) 9 - 11 12 - 13 14 +
Lower Body
Squats (reps)
90 kg 9 - 11 12 - 14 15 +
80 kg 16 - 18 19 - 21 22 +
70 kg 18 - 21 22 - 25 26 +
60 kg 21 - 24 25 - 28 29 +
Abdominal Core
Sit-Ups (reps) 100 – 124 125 – 149 150 +
POWER AND SPEED
Vertical Jump (cm) 50 - 54 55 - 59 60 +
40 m Sprint (s) 5.25 - 5.21 5.20 - 5.16 < 5.16
ANAEROBIC CAPACITY
400 m Run (min:s) 1:15 - 1:11 1:10 - 1:06 < 1:05

FITNESS CHECKS

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TABLE 4 - TRACKING YOUR PROGRESS

FITNESS EXERCISES LEVEL 1 LEVEL 2 LEVEL 3
SCORE LEVEL SCORE LEVEL SCORE LEVEL
AEROBIC
2400 m Run (min:s)
8 km Run (min:s)
STRENGTH
Upper Body
Bench Press (reps)
75 kg
65 kg
55 kg
45 kg
Push-Ups (reps)
Pull-Ups (reps)
Lower Body
Squats (reps)
90 kg
80 kg
70 kg
60 kg
Abdominal Core
Sit-Ups (reps)
POWER AND SPEED
Vertical Jump (cm)
40 m Sprint (s)
ANAEROBIC CAPACITY
400 m Run (min:s)

TRACKING YOUR PROGRESS

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WARM UP
Prior to completing the dynamic stretches ensure that you have
warmed up by lightly jogging, skipping or spinning for 8-12 min to
increase muscle temperature and blood flow. Measure out a 12 m
area to complete the 3-Step stretches. Complete one rep of each
stretch then lightly jog back to the starting point. For all other dynamic
stretches complete one set of 10 reps for each exercise. NOTE: If
you still have an area of your body that is tight after completing the
dynamic stretches take a few moments to further stretch that area or
any other areas you feel that you need to.

DYNAMIC STRETCHES
3-Step Hamstring Stretch
• Stand erect and shift weight to right (trail)
leg.
• Extend the left (lead) leg in front of the body
keeping it straight, touching the heel on the
ground and toes pulled up towards the chest.
• Flex the torso (lean towards the ground) while
maintaining the integrity of the left leg.
• Return to standing position.
• Take 3 steps in order to alternate legs and
repeat on the opposite side.

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3-Step Heel to Buttock

• Stand erect and shift weight to right (non-
involved) leg.
• Flex the left (involved) knee and grasp the ankle
just above the foot with the left hand.
• Gently pull the left heel to the buttock and return
to an erect position with the body forming a
straight line.
• Return to starting position.
• Take 3 steps in order to alternate legs and repeat
on the opposite side.

3-Step Knee to Chest

• Stand erect and shift weight to right (non-
involved) leg.
• Flex the left (involved) hip and knee, and grasp
the shin just below the knee with both hands.
• Gently pull the left knee to the chest and return
to an erect position with the head neutral and
chest up and out.
• Return to starting position.
• Take 3 steps in order to alternate legs and repeat
on the opposite side.

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3-Step Knee to Side

• Stand erect and shift weight to right (non-
involved) leg.
• Flex the left (involved) hip and knee, and grasp
the shin just below the knee with the left hand.
• Gently pull the left knee to the side and return
to an erect position with the head neutral and
chest up and out.
• Return to standing position.
• Take 3 steps in order to alternate legs and repeat
on the opposite side.

Plank to Lunge
• Assume a plank position with arms fully
extended, back straight and head neutral.
• Engage the abdominals to maintain
a straight line from head to ankles
throughout the exercise.
• Flex the left knee and hip and bring the
knee to the left shoulder placing the left
foot by the left hand.
• Pause momentarily (1-2 s) to feel the
stretch.
• Return to the starting position and repeat
with the opposite side.
• One rep consists of stretching both left
and right sides.

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Dynamic Leg to Arm

• Lie supine on the floor with legs straight,
feet shoulder width apart, arms out to
the side and palm facing up.
• Lift the left (involved) leg off the ground,
flex the left hip and rotate your hips to
the right bringing the left foot to the right
hand in a controlled manner.
• Return to the starting position and repeat
on the opposite side.
• One rep consists of stretching both the
left and right sides.

Scorpion
• Lie face down on the floor with legs
straight, feet shoulder width apart,
elbows away from the sides in line with
the shoulders.
• Lift the right leg off of the floor, rotate
your torso to the right, flex the right
knee and keep the right shoulder on the
ground.
• Bring the right foot as close to the left
shoulder as possible maintaining a 90°
bend at the knee.
• Return to the starting position and repeat
on the opposite side.
• One rep consists of stretching both the
left and right sides.

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Supine Bridge
• Lie supine on the floor with feet flat on the
floor, heels pulled up to the buttocks, arms
resting on the floor by the sides, and head
back in a neutral position.
• Engage the abdominals to maintain a straight
back.
• Engage the glutes and raise the hips off of
the floor.
• Hold for a count of one and then return to the
starting position.

Quadruped Extension/Rotation
• Take a position on all fours on the floor with
the hands directly underneath the shoulders
and the knees directly underneath the hips.
• Place one hand on the back of the head with
the thumb slightly above the ear, elbow
relaxed at the side.
• Rotate the thoracic spine such that the
shoulder and elbow move internally (towards
the heart).
• Next rotate the thoracic spine in the opposite
direction such that the shoulder and elbow
reach towards the ceiling.
• Return to the starting position.

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Adductor Dips
• Kneel on the floor with the torso erect and
externally rotate one leg perpendicular
to the body such that the knee is bent to
approximately 90° and is pointing to the side.
• Engage the abdominals to maintain the
correct posture.
• Slowly lunge to the side until there is a
comfortable stretch and pause for a count of
one.
• Return to the starting position.

Split Stance Adductor Mobilization

• Assume a quadruped position on a floor with
the hands underneath the shoulders and the
knees directly underneath the hips.
• Abduct one leg out to the side until there is a
light stretch in the adductors (inner thigh).
• Engage the abdominals to maintain the
correct posture.
• Slowly sit back onto the heel of the bent leg
and return to the starting position.

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Squat to Stand
• Stand erect with feet flat on the floor,
shoulder width apart, head neutral, chest up
and out and arms hanging by the sides.
• Engage the abdominals to maintain a flat
back.
• Flex the torso and grasp the feet underneath
the big toes.
• Flex the knees and hips such that a squatting
position is achieved.
• Return to the starting position.

Arm Flings
• Stand erect with feet flat on the floor,
shoulder width apart, arms hanging at the
sides, head neutral and eyes focused straight
ahead.
• Keeping the arms straight, raise them to a
90° angle with the torso, palms facing down.
• Swing the arms across the body with the right
arm above the left, engage the abdominals to
keep the body erect.
• Return to the starting position and repeat
with the left arm above the right.
• One rep consists of each arm being above the
other.

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Linear Arm Swings

• Stand erect with feet flat on the floor,
shoulder width apart, arms hanging at the
sides, head neutral and eyes focused straight
ahead.
• Keeping the arms straight, raise them above
the head allowing for a slight bend in the
elbows.
• Swing the arms down back as far as possible.
• Engage the abdominals to keep the body
erect.
• Continue swinging the arms until the
prescribed reps are complete.

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COOL DOWN
Prior to completing the static stretches below, ensure that you have
cooled down by lightly jogging or spinning for 8-12 min to remove
metabolic waste and heat, and to deliver nuritents and hormones. For
each exercise slowly stretch to the end of your range of motion and
hold for 15-20 s. Stretch until you feel tightness, and if you feel a sharp
pain you are stretching too far.

STATIC STRETCHES
Standing Gastrocnemius
• Stand erect and shift weight to right (non-
involved) leg.
• Step forwards slightly with the right leg, flex
the hip and knee with a slight forward lean of
the torso.
• Extend the left leg backwards, keeping the
leg straight and pressing the left heel into the
floor.
• To increase the stretch further flex (bend)
the right knee and hip while maintaining a
straight left leg and left heel pressed into to
the floor.
• Return to the starting position and repeat for
the opposite side.

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Standing Soleus
• Stand erect and shift weight to right (non-
involved) leg.
• Step forwards slightly with the right leg, flex
the hip and knee with a slight forward lean of
the torso.
• Extend the left leg backwards, keeping the
leg straight and pressing the left heel into the
floor.
• Once the heel is on the floor flex the leg (bend
the left knee and feel the stretch in a different
part of the calf).
• To increase the stretch further flex (bend)
the right knee and hip while maintaining the
correct posture of the left leg.
• Return to the starting position and repeat for
the opposite side.

Seated Hamstring
• Sit on the floor with legs straight out in front,
feet pulled up towards the face, body erect,
shoulders back, head neutral, chest up and
out, arms resting on the thighs.
• Engage the abdominals and upper back
muscles to maintain the correct posture.
• Straighten the arms and reach as far forward
as possible while maintaining a rigid upper
body.

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Modified Hurdler
• Sit on the floor with legs straight out in front,
feet pulled up towards the face, body erect,
shoulders back, head neutral, chest up and
out, arms resting on the thighs.
• Bend and rotate the right leg such that the
sole of the right foot rests against the inside
of the left knee.
• Straighten the arms and reach as far forward
as possible trying to grasp the left foot while
maintaining a rigid upper body.

Seated Groin
• Sit on the floor with legs pulled in such that
the soles of the feet are touching, body erect,
head neutral, chest up and out, arms resting
on the inside of the legs with hands gently
grasping the ankles.
• Gently press on the inner thighs with the
forearms pushing the knees outwards
towards the ground, while maintaining an
erect upper body.
• Note: This exercise can also be performed
with forward flexion of the trunk, by simply
leaning the trunk forwards towards the feet.

Lying Quadriceps
• Lie on the floor on the right side,
with the legs straight, left arm
resting on the side and right arm
out supporting the head, the body
should form a straight line from
head to ankles.

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• Grasp the left ankle with the left hand while simultaneously flexing
the left knee.
• Gently pull the left heel to the left buttock, while maintaining a
straight line from head to knee.
• Return to the starting position and repeat for the opposite side.

Kneeling Hip Flexor

• Kneel on the floor with the legs bent to a 90°
angle, body erect, head neutral, chest up and
out and arms hanging by the sides creating a
straight line from the head to the knees.
• Flex the right hip bringing the right foot in
front of the body contacting the ground with
a 90° angle of the knee.
• Lean the torso back slightly pressing the left
hip forwards to intensify the stretch.
• Return to the starting position and repeat
with the opposite leg.

Lying Piriformis
• Lie on the floor with the left leg bent and
the right hip and knee flexed and rotated
outwards such that the right ankle is resting
on the left knee, arms resting on the floor at
the sides, head and shoulders resting on the
floor.
• Grasp the left leg just above the knee with
both hands gently pulling the knee as close
to the chest as possible.
• Return to the starting position and repeat for
the opposite side.

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Seated Crossover Glute

• Sit on the floor with legs straight out in front,
feet pulled up towards the face, body erect,
shoulders back, head neutral, chest up and
out, and arms resting on the thighs.
• Flex the right hip and knee, bringing the knee
towards the chest maintaining a straight left
leg and rigid upper body.
• Cross the right foot over the left leg and rest
the sole of the foot on the ground against the
left knee.
• Cross the arms over the right knee and pull
the knee to the chest.
• Return to starting position and repeat for the
opposite side.

Standing Iliotibial (IT) Band

• Stand erect feet shoulder width apart, head
neutral, chest up and out and arms hanging
by the sides.
• Shift weight to the right leg crossing the left
leg in front of the right.
• Shift weight back to the left leg, leaning the
torso to the left and pressing the right hip
outwards keeping the right leg straight.
• Return to starting position and repeat for the
opposite side.

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Standing Straddle with Forward Flexion

• Stand erect with feet wider than shoulder
width apart, head neutral, chest up and out
and arms hanging by the sides.
• Flex the torso and reach the hands down
towards the floor as far as possible.

Lat Stretch
• Take a position on all fours on the floor with
the knees under the hips and the hands flat
on the floor underneath the shoulders.
• Sit backwards such that the glutes are
resting on the heels and simultaneously
reach forwards with the hands.

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Hands Behind Back

• Stand erect with feet flat on the floor,
shoulder width apart, head neutral, chest up
and out and arms hanging by the sides.
• Place the hands behind the back, fingers
interlocked while maintaining an erect
posture.
• Press the shoulders down, the chest further
outwards and lift the hands as high as
possible behind the back, while keeping the
torso erect.

Shoulder Abduction
• Stand erect with feet flat on the floor,
shoulder width apart, head neutral, chest up
and out and arms hanging by the sides.
• Raise the hands above the head, interlock
the fingers, straighten the arms and reach as
high as possible towards the ceiling.

Standing Triceps
• Stand erect with feet flat on the floor,
shoulder width apart, head neutral, chest up
and out and arms hanging by the sides.
• Raise the arms above the head with the left
arm resting on the upper back and the right
hand resting on the left elbow.
• Gently press down on the left elbow with the
right hand to intensify the stretch.

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MOBILITY
Focus mobility sessions on resolving any issues with painful tissues
or joints first then focus on areas that restrict movement. Spend a
minimum of 2 min mobilizing tissues (on each side) to induce a
therapeutic response, or continue until some improvement is achieved.
Mobilize only 3 areas (i.e. shoulders, glutes and quads etc.) per session
to achieve optimal results. Note: programming for mobility changes
day to day depending on individual areas of restriction or pain.
You may experience some discomfort during mobility work as
releasing restricted tissue can be rather uncomfortable. But there
is a difference between discomfort and pain. If you experience any
sharp, shooting, hot or burning pain at any time, or if your body is
telling you that something is not right, stop mobility work on that area
immediately.
Mobility techniques and information taken from Becoming a Supple
Leopard by Dr. Kelly Starett and Glen Cordoza.

MOBILITY EXERCISES
Plantar Surface Smash
• Stand erect with feet flat on the floor,
shoulder width apart, head neutral, chest up
and out, arms hanging by the sides and one
lacrosse type ball under the heel of one foot.
• Apply as much pressure on top of the ball that
can be tolerated and slowly move the heel
side to side, then forwards and backwards.
• Progressively move the contact position of
the ball underneath the foot towards the
toes in approximately 2 cm increments and
repeat.

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Calf Smash
• Sit on the floor with legs straight out in front,
torso erect, and leaning back at approximately
45° with hands on the floor behind the torso.
• Position a foam roller underneath the heel
cord (Achilles tendon) of one leg and cross
the opposite leg over top.
• Apply pressure with the top leg and slowly
move the bottom leg side to side, then
forwards and backwards.
• Progressively move the contact position of
the roller underneath the leg towards the
knee in approximately 5 cm increments and
repeat.

Lateral Anterior Compartment Smash

• Take a position on the floor on all fours with
palms flat on the floor and shoulder width
apart.
• Position one lacrosse type ball underneath
the outside of one shin.
• Move your centre of mass forwards or
backwards to adjust the pressure on the ball.
• Slowly work across the tissue by moving the
leg over the ball forwards and backwards.
• Stop at any uncomfortable areas and move
the foot in all directions until the discomfort
has lessened, then continue.

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Adductor Smash
• Lie face down on the floor on top of the
forearms, elbows directly underneath
the shoulders, with one leg extended and
the other bent such that there is a 90°
angle at the hip and knee joints.
• Position the foam roller underneath the
knee of the bent leg and create pressure
by driving the hip towards the floor.
• Slowly move the leg side to side and
forwards and backwards along the length
of the adductors.

Quad Smash and Move

• Lie face down on the floor on top of
the forearms, with elbows directly
underneath the shoulders, legs extended
and a foam roller positioned underneath
one quad (thigh muscle) directly above
the knee, perpendicular to the body.
• Slowly roll side to side, then forwards
and backwards.
• Stop at any uncomfortable areas and
pull the heel towards the buttock and
return to the starting position, and repeat
until the discomfort has lessened, then
continue.
• Progressively move the contact position
of the roller underneath the quad
towards the groin in approximately 5 cm
increments and repeat.
• Repeat this process for the inner and
outer parts of the quad.

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Couch Mobilization
• Take a position on all fours with the feet
backed up against a box (or wall).
• Slide one leg back driving the knee into the
corner, engage the glutes to support the
lower back and move the other leg such that
the foot is flat on the floor and the knee is
bent to 90°.
• Move the hip towards the floor and lift the
torso into an upright position.
• If an upright position cannot be achieved
position a box or chair in front for additional
stability or keep the palms on the floor.

Hip External Rotation with Flexion

• Take a position on all fours on the floor, bring
one leg forwards such that the shin is on the
floor with the knee behind the wrist and foot
behind the wrist of the opposite hand.
• Place the hands on the knee and foot, extend
the back leg, and bend the knee.
• Engage the abdominals and with a flat back
lower the chest towards the floor.
• To enhance the stretch slowly rotate to the
right and left.

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Hamstring Smash and Move

• Sit erect on a box with knees bent at
approximately 90° with one lacrosse type ball
positioned underneath one leg.
• Shift as much weight as possible on to the
ball and move side to side then forwards and
backwards.
• Stop at any uncomfortable areas and then
repeatedly extend and flex the leg until the
discomfort lessens, then continue.

IT Band Smash
• Lie on the floor on one side with the elbow
directly underneath the shoulder, the bottom
leg extended and top leg bent and crossed
over top of the bottom leg with the foot flat on
the floor.
• Position a foam roller underneath the hip.
• Apply pressure on the roller and slowly roll
along the leg until the roller reaches just
above the knee.
• Roll back to the starting position.

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Glute Smash and Move

• Sit on the floor such that the torso is at a 45°
angle, knees are bent to approximately 90°
and the hands on the floor behind the torso.
• Position a lacrosse type ball under one hip
and externally rotate the leg dropping the
knee to the floor.
• Slowly move side to side, then forwards and
backwards.
• Stop at any uncomfortable areas and
repeatedly contract / relax the glutes until
the discomfort lessens, then continue.

Oblique Side Smash

• Lie on the floor on one side with the
elbow directly underneath the shoulder
and the top leg bent.
• Position a foam roller underneath the
oblique between the ribcage and hip.
• Slowly roll side to side and twist the torso
over the roller.
• Progressively move the contact position
of the ball underneath the side until all of
the tissue has been worked.

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Low Back Smash

• Lie supine on the floor with the lower legs
on a box (or chair) such that the knee and
hip joints are at approximately 90°.
• Position a lacrosse type ball under one
side of the lower back just above the
pelvis.
• Slowly move side to side.
• Re-adjust the position of the ball
underneath the low back until all of the
tissue has been worked.

Triceps Extension Smash and Move

• Stand erect in a squat rack with the bar
height set such that the bar is between
the nipples and the arm pit with one arm
resting on the bar and the other hand
holding the bar.
• Position the arm on the bar such that the
head of the triceps (directly above the
elbow joint) is on the bar with the arm
extended.
• Slowly move the arm forwards and
backwards along the bar.
• Stop at any uncomfortable areas and
slowly bend and straighten the arm
then move the arm side to side until the
discomfort lessens, then continue.
• If a squat rack and bar is not available
this exercise can be performed lying
face down on the floor using a barbell or
lacrosse type ball.

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Anterior Compartment Smash

• Lie face down on the floor with legs
extended, one arm behind the back and
the other on the floor just above the
head.
• Position one lacrosse type ball
underneath the chest just below the
shoulder of the arm that is behind the
back.
• Slowly move side to side, then forwards
and backwards.
• Stop at any uncomfortable areas and
place the other arm behind the back
until the discomfort lessens then
continue.

Overhead Tissue Smash

• Lie on the floor on one side with the
bottom arm extended overhead, the
bottom leg extended and the top leg
bent.
• Position one lacrosse type ball
underneath the lower end of the arm
pit.
• Slowly roll side to side and then oscillate
around the area.

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Shoulder Rotator Smash and Move

• Lie supine on the floor with the knees
bent, one arm resting on the stomach and
the other bent at 90° and elevated above
the head.
• Position a lacrosse type ball underneath
the shoulder just above the armpit of the
elevated arm.
• Slowly internally rotate the hand such that
the palm is touching the floor (if possible).
• Slowly return to the starting position.

T-Spine Smash Extension with Side to Side

• Lie supine on the floor with feet flat, knees
bent at 90° and arms wrapped around the
chest.
• Position a foam roller underneath the
back at the base of the rib cage.
• Arch back over the roller creating an
extension force.
• Progressively move the roller up the back
towards the head in small increments.
• To increase spinal extension engage the
glutes and elevate the hips.
• Stop at any particularly stiff areas and
slowly roll side to side.

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STRENGTH TRAINING CIRCUITS

There are six different training circuits included here:
• Three strength circuits including total, upper and lower body
exercises;
• Two core training circuits, one static and one dynamic; and
• One technique lifting circuit.

Complete the circuits on the required days and time as set out in Table
2 -Training Prescription (pages 21-23). Here are a few reminders:
• The load (RM), number of sets and number of reps per set can be
found in Table 2 -Training Prescription.
• If specific equipment or a weight you need isn’t available, or it
feels uncomfortable doing a particular exercise, you can substitute
a similar exercise from any of the other circuits. For example
substitute dumbbell (DB) bench press on a Swiss ball for bench
press.
• When doing body-weight exercises do reps to failure or the RM
prescribed, whichever comes first. (If you find the RM too easy for
any of the body-weight exercises, you can complete a few more
reps or slow down your tempo).
• Breathe comfortably when doing the exercises. Inhale and exhale
on each rep. Make sure that you exhale during the exertion or
effort phase of the exercise.
• Take short rest periods of 45-60 s between individual exercises.
Take longer rest periods of 2-3 min between sets.
• Use the descriptions and pictures below for each exercise as
a guide to make sure that you are using proper technique. For
exercises done in a standing position, the feet should be shoulder-
width apart for good balance.
• If you are having trouble mastering the proper technique for any
exercise please consult your local PSP fitness staff for guidance
and assistance.

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• When using a barbell, hold the bar with the thumbs facing in
towards one another unless noted otherwise. If the bar should be
held differently it will be stated in the exercise description.
• Work with a partner. You can spot one another and provide
technique guidance and encouragement. This is especially
important for safety on complex movements like bench press and
squats.
• Do not sacrifice proper technique in order to increase the training
load!

STRENGTH CIRCUIT 1
Kettlebell Swings
• Grasp a kettlebell with both hands, feet
shoulder width apart, head neutral and chest
up and out.
• Squat down until your knees and torso are
at a 45° angle, and swing the kettlebell
backwards between your legs.
• Keep your arms straight and thrust your hips
forward, and stand up, swinging the kettlebell
to chest height.

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Bench Press
• Lie on a bench with your feet flat on the
floor, hips, shoulders and head in contact
with the bench.
• Grasp the bar with an overhand grip
slightly wider than shoulder width apart.
• Lift the load above the chest,
approximately above the nipples with
arms fully extended.
• Lower the bar to approximately 5 cm
above the chest and pause momentarily.
• Push the bar back up to the starting
position.

Squats
• Stand with feet shoulder with apart, toes
pointing forwards, back erect, and head
in a neutral position.
• Squeeze the shoulder blades together
and raise the shoulders to create a
“shelf” for the bar.
• Rest the bar on the “shelf” and squat
down until the thighs are parallel to the
floor while maintaining a neutral head
position, and knees aligned over the feet.
• Return to the starting position by pushing
your heels into the floor, extending the
hips and knees while maintaining the
integrity of the upper body.

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Pull-Ups
• Grasp the bar with an overhand grip slightly
wider than shoulder width apart.
• Hang with arms fully extended, knees flexed
and ankles crossed.
• Pull yourself up until your chin is above the
bar.
• Lower down to the starting position in a slow
controlled manner.
• Pause momentarily at the bottom to ensure
that you do not swing or kip.

Lunge
• Stand with feet shoulder with apart, arms
hanging at your sides, head neutral, with
chest up and out.
• Engage the abdominals to ensure a rigid
upper body and upright posture.
• Take a step with the right leg in front of the
body such that there is a 90° angle at both
knees.
• Return to the starting position and repeat
with the opposite side.
• One rep consists of completing the exercise
with both legs.

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Push-Ups
• Take a position with hands flat on the
floor, underneath the shoulders, fingers
pointing forwards, back straight and head
neutral.
• Lower the torso down towards the ground
until arms reach a 90° angle, then push up
back to the starting position.
• Engage the abdominals to maintain a
straight back, and neutral head posture
throughout the exercise.

Farmers Walk 20 m
NOTE: FOR THIS EXERCISE COMPLETE ONE REP
ONLY. VARY THE INTENSITY BY INCREASING THE
LOAD CARRIED.
• Grasp one Kettlebell (or DB) in each hand with an
overhand grip, arms hanging by the sides, palms
facing each other, standing erect, head neutral,
chest up and out, and feet hip width apart.
• Engage the abdominals to maintain an erect
posture throughout the exercise.
• Walk 20 m carrying the Kettlebells at the sides
with head neutral and chest up and out.
• At the 20 m mark turn around and walk back.

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Bent Over Row

• Grasp the bar with an overhand grip slightly
wider than shoulder width apart, with feet
flat on the floor, approximately shoulder
width apart and knees slightly flexed (bent),
and torso flexed with a flat back.
• Allow the bar to hang with arms fully
extended.
• Pull the bar up to the torso, keeping the torso
rigid, back flat, and knees slightly bent.
• Lower the bar back to the starting position.

STRENGTH CIRCUIT 2
Thrusters
• Stand with feet shoulder with apart, hold the
bar across the front of the shoulders and
collar bone with an overhand grip, and lift the
upper arms until they are parallel with the
floor, head neutral, with chest up and out.
• Keep the knees aligned over the feet and
heels on the floor and chest up and out, lower
your body by flexing the knees and hips until
your thighs are parallel to the floor.
• Return to the starting position by pushing
your heels into the floor, extending the hips
and knees while maintaining the integrity
of the upper body (chest up and out, head
neutral) until you are in standing position.
• Continue the exercise by pressing the bar up
and over your head until the arms are fully
extended, body is completely straight and the
bar is slightly behind the head.
• Lower the bar back to the starting position
and repeat.

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Sumo Deadlift
• Stand with feet flat one and a half to two
times shoulder width apart, toes pointed
slightly outwards.
• Squat down with the hips, lower the shoulders
and grasp the bar with an overhand grip with
hands approximately 30 cm apart, back flat,
chest up and out, shoulders slightly in front
of the bar and a neutral head position.
• Contract your abdominals, holding the back
in place and not allowing it to round.
• Lift the bar off the floor by extending knees
and hips and lifting chest upwards until
standing erect.
• Return to the starting position in a controlled
manner.

Push-Ups Alternating Hand

on Medicine Ball (MB)
• Take a position with one hand flat on
the floor with the other hand on a MB,
shoulder width apart, fingers pointing
forwards, back straight and head neutral.
• Keep one hand on the MB and lower your
body so that the upper arms are parallel
to the floor.
• Push up to starting position while
maintaining a straight back and a neutral
head posture.
• Once at the starting position, roll the MB
to the opposite hand and repeat.
• One rep consists of completing a push-
up with each hand on the MB.

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Inverted Row with Feet on a Swiss Ball

• Grasp the bar with an overhand grip,
hands shoulder width apart, arms fully
extended, feet on a Swiss ball and body
completely straight.
• Squeeze the shoulder blades together,
and pull with the arms until the torso
touches the bar.
• Keep abdominals engaged to maintain a
straight body.
• Slowly lower back to the starting position.

Bulgarian Split Squats

• Stand with feet shoulder with apart, hold
the bar across your upper back with an
overhand grip and lift the elbows to create
a “shelf” for the bar, head in a neutral
position, with chest up and out.
• Assume a staggered stance by placing the
instep of your back foot on a box or bench
keeping the majority of the weight on the
front leg.
• Lower your body by flexing the hips and
knees until the front leg is parallel to the
ground while keeping the head neutral
and chest up and out.
• Return to the starting position by pushing
the heel of your front foot into the ground
and extending the knees and hips, while
maintaining the integrity of the torso
(head neutral, chest up and out).

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DB Push-Up to Row
• Take a position with hands on DB on the
floor shoulder width apart, back straight
and head neutral.
• Grasp the DB by the handles, and lower
your body to the floor.
• Push yourself back up to starting position
forcefully, while maintaining a flat back and
a neutral head posture.
• Continue by lifting (row) the right DB up
towards your right shoulder.
• Lower the DB back down and repeat the
entire exercise for the left side.
• One rep consists of completing both left
and right sides of the body.

Suit Case Carry 20 m

NOTE: FOR THIS EXERCISE COMPLETE ONE REP
ONLY ON EACH SIDE. VARY THE INTENSITY BY
INCREASING THE LOAD CARRIED.
• Grasp one kettlebell (or DB) in one hand with
an overhand grip, arms hanging by the sides,
palms facing each other, standing erect, head
neutral, chest up and out, and feet hip width
apart.
• Engage the abdominals to maintain an erect
posture throughout the exercise
• Walk 20 m carrying the kettlebell at the side
with head neutral and chest up and out.
• At the 20 m mark, turn around and walk back.
• Repeat on the opposite side.

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Plyometric Push Up
• Take a position with hands flat on
the floor, underneath the shoulders,
fingers pointing forwards, back
straight and head neutral.
• Lower the torso down towards the
ground until arms reach a 90° angle,
then explosively push up back past
the starting position.
• Clap the hands together in front of
the chest.
• Engage the abdominals to maintain
a straight back, and neutral head
posture throughout the exercise.

STRENGTH CIRCUIT 3
MB Slam
• Stand erect with feet shoulder with
apart, grasp the MB with palms facing
each other, arms fully extended
overhead holding the MB slightly
behind the head, head neutral, with
chest up and out.
• Slam the MB into the floor by forcefully
contracting the abdominals, lowering
the torso and bending the knees.

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DB Bench Press on a Swiss Ball

• Hold a pair of DB by the handles and lie
on a Swiss ball with feet flat on the floor,
arms fully extended, hips raised so that
the body forms a straight line, upper
back and shoulders in contact with Swiss
ball.
• Lower the DB down to the sides of the
chest with the palms facing the feet at
approximately nipple level keeping the
wrists stiff.
• Push the DB upward until the arms are
fully extended, while keeping the feet
flat on the floor, and hips, shoulders and
upper back in contact with Swiss ball.

Front Squats
• Stand with feet shoulder with apart,
holding the bar across the front of the
shoulders and collar bone, with an
overhand grip.
• Lift the upper arms until they are parallel
with the floor, head neutral, with chest
up and out.
• Keep the knees aligned over the feet and
heels on the floor and chest up and out,
lower your body by flexing the knees and
hips until your thighs are parallel to the
floor.
• Return to the starting position by pushing
your heels into the floor, extending the
hips and knees while maintaining the
integrity of the upper body (chest up and
out, head neutral).

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Big Boy Pull-Ups

• Take a position with hands flat on
the floor, underneath the shoulders,
fingers pointing forwards, back
straight and head neutral.
• Lower the torso down towards the
ground until arms reach a 90° angle,
then explosively push up back to past
the starting position.
• Get up and immediately grasp the
bar with an overhand grip slightly
wider than shoulder width apart.
• Pull yourself up until your chin is
above the bar.
• Lower down to the starting position
in a slow controlled manner.

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Step Up
• Stand with feet shoulder with apart and hold the
bar across your upper back with an overhand
grip, and lift the elbows to create a “shelf” for the
bar, head neutral, with chest up and out.
• Place the entire foot of the lead (stepping) leg on
the box.
• Shift the weight to the lead leg, press the heel of
the lead leg into the box and forcefully extend the
lead hip and knee to push up the body onto the
box.
• Once standing fully erect on the box lower the
body until the trail leg touches the floor and
repeat.
• One set consists of completing the required
number of reps with each leg.

DB T-Push-Up
• Take a position with hands on DB on the floor
shoulder width apart, palms facing each
other, back straight, and head neutral.
• Grasp the DB by the handles, and lower your
body to the floor.
• Push yourself back up to starting position
forcefully, while maintaining a flat back and
a neutral head posture.
• Continue by rotating the right side of your
body upward and pull the DB over your right
shoulder.
• Lower the DB back down and repeat the
entire exercise for the left side.
• One rep consists of completing movements
on both left and right sides of the body.

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Bottoms Up Walk 20 m
NOTE: FOR THIS EXERCISE COMPLETE ONE REP
ONLY. VARY THE INTENSITY BY INCREASING THE
LOAD CARRIED.
• Grasp a kettlebell in one hand so that the bottom
of the kettlebell is facing the ceiling, other arm
hanging by the side, standing erect, head neutral,
chest up and out, and feet hip width apart.
• Engage the abdominals to maintain an erect
posture throughout the exercise
• Walk 20 m carrying the kettlebell with the bottom
up and with a head neutral and chest up and out.
• At the 20 m mark, turn around and walk back.
• Repeat on the opposite side.

DB Row on Bench
• Take a position with one hand on a DB
and the other hand on a bench (or step),
shoulder width apart, back straight and
head neutral.
• Brace the core by engaging the abdominals
and squeezing the glutes.
• Row the DB up towards your shoulder.
• Lower the DB back down.
• Repeat on the opposite side.

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ABDOMINAL CORE CIRCUITS

Abdominal core circuits are to be completed in conjunction with
the strength training circuits as prescribed in Table 2 - Training
Prescription (pages 21-23). There are two different circuits one that
contains static exercises and one that contains dynamic exercises. You
may choose which circuit to complete following your strength training
but you must make sure that you alternate core circuits throughout
each training week.

CIRCUIT 1 – STATIC EXERCISES

• Complete all of the exercises by engaging the core muscles and
holding the described position correctly for the entire duration.
• Start by holding each exercise for 45 s for one set. Repeat the
entire sequence two more times for a total of 3 sets of 45 s holds.
Rest 2-3 min between sets.
• Once you can complete 3 sets of 45 s comfortably, increase to 3
sets of 60 s, then 3 sets of 75 s, 3 sets of 90 s and finally to 3 sets
of 120 s.

Plank
• Take a position with forearms on the
floor, elbows directly underneath the
shoulders, and with palms facing each
other.
• Form a straight line with the body,
shoulders back, chest slightly out and
head neutral.
• Brace the core by engaging the
abdominals and squeezing the glutes.

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V-Sit
• Sit on the floor leaning back so that the
torso is at a 45° angle with the ground.
• Knees are bent approximately 90°.
• Feet are held a few cm off the floor.
• Head is neutral.
• Elbows by the sides, arms crossed over
the chest.

T-Stabilization
• Take a position with hands flat on the
floor, shoulder width apart, fingers
pointing forwards, back straight and
head neutral.
• Engage the abdominals in order to keep
the body rigid and shift the weight to the
right arm.
• Rotate the torso up and to the left until one shoulder is over top of
the other.

Side Plank
• Lie on the floor on the right side with legs
straight, and feet stacked on top of each
other.
• Prop the torso up on the right forearm with the elbow directly
under the right shoulder.
• Ensure that the left shoulder is directly over top of the right.
• Engage the abdominals to keep the body rigid.
• Raise the hips off the floor creating a straight line from ankles to
shoulders.
• One set consists of completing the exercise for both sides of the
body.

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CIRCUIT – 2 DYNAMIC EXERCISES

• Complete all of the exercises described below in a circuit format.
• Begin by completing 20 reps of each exercise for one set. Repeat
the entire sequence two more times for a total of 3 sets of 20. Rest
2-3 min between sets.
• Once you can complete 3 sets of 20 comfortably, increase to 3 sets
of 25, then 3 sets of 30, 3 sets of 35 and finally to 3 sets of 40.

Swiss Ball Knees to Chest

• Assume a push-up position with arms
fully extended, placing the shins on a
Swiss ball forming a straight line from
the head to the ankles.
• Engage the abdominals to ensure that
you maintain the correct posture.
• Roll the Swiss ball towards the chest by
pulling it forward with the feet.
• Return to starting position.

Single Leg Supine Bridge

• Lie supine on the floor with one foot flat on
the floor, heel pulled up to the buttock, and
the other leg extended, arms resting on the
floor by the sides, and head back in a neutral
position.
• Lift the extended leg off the floor, while
engaging the abdominals to maintain a flat
back.
• Engage the glutes and raise the hips off of
the floor.
• Hold for a count of one and then return to the
starting position.

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Chop
• Stand erect with feet slightly wider than
shoulder width apart, both hands grasping the
cable pulley handle located slightly above the
shoulder.
• Keep the arms fixed and pull the handle down
to the hip on an angle using the abdominal
muscles.
• Complete the prescribed number of reps on
both sides.

Bird Dog
• Take a position on the floor on all fours
with palms flat on the floor and shoulder
width apart.
• Engage the abdominals to ensure you
maintain correct posture.
• Extend the right arm and left leg creating
a straight diagonal line from wrist to
ankle.
• Crunch the right elbow and the left knee
so that they touch.
• Return to starting position and repeat
with opposite arm and leg.

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Stir the Pot

NOTE: IF THIS EXERCISE PRESENTS TOO
MUCH OF A CHALLENGE AT FIRST THEN
COMPLETE THE EXERCISE WITH KNEES
ON THE FLOOR UNTIL YOU ARE ABLE TO
COMPLETE IT WITH STRAIGHT LEGS
• Assume a plank position with elbows on
a Swiss ball.
• Slowly make circles with your elbows
while engaging the abdominals to
maintain the plank position.
• Complete 5 circles clockwise followed by
5 counter clockwise circles.

Straight Leg Crunch

• Lie supine on the floor with arms down by the
sides palms facing down.
• Keep the legs straight and raise them towards
the chest such that there is a 90° angle of the
hips, while simultaneously raising the arms
so that the hands are reaching towards feet.
• Engage the abdominals to ensure that the
legs stay static and reach the hands upward
towards the feet lifting the shoulder blades
off the ground.
• Lower back down ensuring that the shoulder
blades touch the ground.

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TECHNIQUE CIRCUIT
Technique lifts reinforce correct lifting technique in order to build the
technical foundation for further more complex training. The load, sets
and reps for the technique lifts can be found on Table 2 - Training
Prescription (pages 21-23). Make sure that you focus on proper
technique, and move in a smooth, continuous and controlled manner,
throughout a full range of motion. Use the descriptions and pictures
provided below for each exercise as a guide to make sure that you are
using proper technique.

Squats
• Stand with feet shoulder with apart, toes
pointing forwards, back erect, and head in a
neutral position.
• Squeeze the shoulder blades together and
raise the shoulders to create a “shelf” for the
bar.
• Rest the bar on the “shelf” and squat down
until the thighs are parallel to the floor while
maintaining a neutral head position and
knees aligned over the feet.
• Return to the starting position by pushing
your heels into the floor, extending the hips
and knees while maintaining the integrity of
the upper body.

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Deadlift
• Stand erect with feet flat on the floor between
hip and shoulder width apart, toes pointed
forwards.
• Squat down with the hips, lower the shoulders
and grasp the bar with an overhand grip with
hands slightly wider than shoulder width and
outside the knees, back flat, chest up and
out, shoulders slightly in front of the bar and
a neutral head position.
• Contract the abdominals, holding the back in
place and not allowing it to round.
• Forcefully lift the bar off the floor by extending
knees and hips and lifting chest upwards
until standing fully erect.
• Keep the bar as close to the shins / body as
possible during the lift.
• Lower the bar by flexing knees and hips while
maintaining the integrity of the torso (flat
back, do not bent forwards).

Front Squats
• Stand with feet shoulder with apart, hold
the bar across the front of the shoulders
and collar bone with an overhand grip
and lift the upper arms until they are
parallel with the floor, head neutral, with
chest up and out.
• Keep the knees aligned over the feet and
heels on the floor and chest up and out,
lower your body by flexing the knees and
hips until your thighs are parallel to the
floor.

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• Return to the starting position by pushing your heels into the floor,
extending the hips and knees while maintaining the integrity of
the upper body (chest up and out, head neutral).

Overhead Squats
• Stand with feet shoulder with apart, and grasp
the MB, with arms fully extended holding the MB
slightly behind the head, head neutral, with chest
up and out.
• Keep the knees aligned over the feet and heels on
the floor and chest up and out, lower your body by
flexing the knees and hips until your thighs are
parallel to the floor.
• Engaging the abdominals to maintain the integrity
of the upper body (chest up and out, head neutral).
• Return to the starting position by pushing your
heels into the floor, extending the hips and knees
while maintaining the integrity of the upper body.

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Drop Squats
• Stand erect with feet shoulder width apart,
hands grasping the bar with an overhand
grip, shoulder width apart.
• Lower shoulders until the bar is above
slightly bent knees.
• Forcefully extend the knees, push the hips
forward, and lift the bar between waist and
shoulder height.
• Dynamically drop underneath the bar in a
low squat position with hips lower than 90°,
head neutral, chest up and out, bar resting
on shoulders and upper arms parallel to the
ground.

High Pull
• Stand erect with feet flat on the floor between
hip and shoulder width apart, toes pointed
forwards.
• Squat down with the hips, lower the shoulders
and grasp the bar with an overhand grip with
hands slightly wider than shoulder width and
outside the knees, back flat, chest up and
out, shoulders slightly in front of the bar and
a neutral head position.
• Contract the abdominals, holding the back in
place and not allowing it to round.
• Forcefully lift the bar off the floor by extending
knees, hips and ankles, and lifting the chest
upwards until standing fully erect.
• The lift needs to be forceful enough so that the bar continues
upwards with the elbows pointing out towards the sides, until just
under the chin.
• Lower the bar in a controlled manner and repeat.

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MUSCULAR INTERVALS
Muscular intervals consist of completing an interval run immediately
followed by physical exercises. Ensure that you complete the warm up
prior to completing the muscular intervals. The distance and pace for
each interval run and the corresponding reps for each physical exercise
can be found on Table 2 - Training Prescription Tables (pages 21-23).
Use the descriptions and pictures provided below for each exercise as
a guide to make sure that you are using proper technique.

Lunge
• Stand with feet shoulder with apart, arms
hanging at your sides, head neutral, with
chest up and out.
• Engage the abdominals to ensure a rigid
upper body and upright posture.
• Take a step with the right leg in front of the
body such that there is a 90° angle at both
knees.
• Return to the starting position and repeat
with the opposite side.
• One rep consists of completing the exercise
with both legs.

T-Push-Up
• Take a position with hands flat on the floor,
fingers pointed forwards, shoulder width
apart, back straight and head neutral.
• Lower the torso down towards the ground
until arms reach a 90° angle.
• Push the body back up to starting position
forcefully, while maintaining a flat back and
a neutral head posture.

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• Continue by rotating the left side of the body

upward and lift the left arm over the left
shoulder.
• Lower the hand back down and repeat the
entire exercise for the right side.
• One rep consists of completing both left and
right sides of the body.

Squat Jumps
• Stand with feet shoulder with apart, arms
hanging at your sides, head neutral, with
chest up and out.
• Keep knees aligned over the feet and heels
on the floor and chest up and out, lower your
body by flexing the knees and hips while
simultaneously moving the arms back along
the spine.
• Forcefully push your heels into the floor,
extend the hips, knees and ankles propelling
the body up in the air while simultaneously
bringing the arms up towards the ceiling.

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Mountain Climber
• Assume a push-up position with
arms fully extended forming a
straight line from the head to the
ankles.
• Engage the abdominals in order to
keep the body rigid throughout the
exercise.
• Raise the left foot off the floor and
bring the knee as close to the chest
as possible placing it back on the
floor.
• Dynamically switch positions of the
legs (i.e. left leg extended with right
knee close to chest).
• One rep consists of both legs being
brought up towards the chest.

Squat Thrusts
• Take a position with hands flat on
the floor, underneath the shoulders,
fingers pointed forwards, back
straight and head neutral.
• In one smooth motion bring the
knees as close to the chest as
possible while maintaining the hands
on the ground.
• Return to the starting position
ensuring the correct posture.

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Push-Ups
• Take a position with hands flat on the
floor, underneath the shoulders, fingers
pointing forwards, back straight and
head neutral.
• Lower the torso down towards the ground
until arms reach a 90° angle, then push
up back to the starting position.
• Engage the abdominals to maintain a
straight back, and a neutral head posture
throughout the exercise.

POWER AND SPEED TRAINING

There are two training routines included here:
• A plyometric circuit and
• A sprint program.
Do the routines on the required days as set out in Table 2 - Training
Prescription (pages 21-23). Here are a few pointers:
• Do a thorough warm up prior to completing the circuits. They are
challenging and dynamic and you want to make sure that your
body is ready for them.
• Use the descriptions and pictures below as a guide to make sure
that you are using correct technique.
PLYOMETRIC CIRCUIT
• Layout a speed ladder on the ground for drills 1 through 5.
• Go through the circuit in sequence: Drill 1, jog back, Drill 2, etc.,
through to Drill 5 then for drill 6 complete 6 – 10 times.
• Repeat the circuit 2 times during Weeks 2 & 3 and then 3 times
after that.
• If you do not have access to a speed ladder you can use a painted
line on a gym floor or use duct tape to mark off a line on the
ground.

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Drill 1 - Double Leg Forward Hops

• Start behind the ladder, standing on both
feet.
• Hop forwards with both feet into each
“square” of the ladder so that only your toes
touch the ground and no part of your feet
touch the ladder.
• Complete as fast as possible without touching
the ladder.

Drill 2 - Double Leg Side to Side Hops

• Start beside the ladder standing on both feet.
• Hop sideways with both feet into and out of
each “square” of the ladder so that only your
toes touch the ground and no part of your feet
touch the ladder.
• Complete as fast as possible without touching
the ladder.

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Drill 3 - Single Leg Forward Hops

• Start behind the ladder standing on one foot.
• Hop forwards with one foot into each “square”
of the ladder so that only your toes touch the
ground and no part of your foot touches the
ladder.
• Complete as fast as possible without touching
the ladder.
• Repeat on the opposite side.

Drill 4 - Single Leg Side to Side Hops

• Start beside the ladder standing on one foot.
• Hop sideways with one foot into and out of
each “square” of the ladder so that only your
toes touch the ground and no part of your foot
touches the ladder.
• Complete as fast as possible without touching
the ladder.
• Repeat on the opposite side.

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Drill 5 - Single Leg Sideways Hops

• Start behind the ladder standing on
one foot facing sideways.
• Hop sideways with one foot into each
“square” of the ladder so that only
your toes touch the ground and no
part of your foot touches the ladder.
• Complete as fast as possible without
touching the ladder.
• Repeat on the opposite side.

Drill 6 - Plyometric Push Up

• Take a position with hands flat on
the floor, underneath the shoulders,
fingers pointing forwards, back straight
and head neutral.
• Lower the torso down towards the
ground until arms reach a 90° angle,
and then explosively push up back past
the starting position.
• Clap the hands together in front of the
chest.
• Engage the abdominals to maintain a
straight back, and neutral head posture
throughout the exercise.

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SPRINT PROGRAM
• Mark out the required distances on a grass field, running track or
other firm surface.
• Do the combination of sets and repetitions noted for each specific
training session. These can be found in Table 2 - Training
Prescription (pages 21-23).
• Follow each set with three minutes recovery (easy walking,
stretching) before starting the next set.
• Accelerate from the start to the “all out” speed you can reach in
the distance run.
SET 1 Sprint 20 m then jog back
SET 2 Sprint 40 m then jog back
SET 3 Sprint 60 m then jog back
SET 4 Sprint 80 m then jog back

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INSTRUCTIONS FOR COMPLETING PERSONAL TRAINING LOG

THE PERSONAL TRAINING LOG A Week ____
4 Day ____
3 Date _______
June 7

There are four Workout Logs on B AM • AEROBIC / ANAEROBIC

the front and back of each sheet As Prescribed * or:
in this section. Use one Workout
Log for each training session. Distance(s) km
Complete each Recording Form as Times(s)
follows: (see sample at right)
BLOCK A C PM • STRENGTH
As Prescribed * or:
• Note the Program Week and
Day, and the actual Date of the # ________ Set 1 Set 2 Set 3 Set 4

workout. List Exercise: L R L R L R L R

BLOCK B: AEROBIC / ANAEROBIC

• Check R if you did the
prescribed program. - OR -
• Record the distance(s) and the
time(s) of your run(s).
PERSONAL TRAINING LOGS
BLOCK C: STRENGTH
• Check R if you did the
prescribed program.
• Indicate the Routine and Circuit Core # _____
Number (e.g. # and Core #) in List Exercise:
the top row.
• In succeeding rows, list the
Exercises performed along with
the Load (L) and Repetitions (R)
for each set completed.

BLOCK D: SWIM
• Check R if you did the
prescribed program. - OR - D SWIM
• Record the distance(s) and the As Prescribed * or:
time(s) of your swim(s).
Distance(s) km
BLOCK E: SPEED AND POWER
Times(s)
• For Plyometrics, indicate the
number of times the circuit was E SPEED AND POWER
Repeated.
• For Sprints, indicate the Plyometrics Number of Reps *
Distances in the set and
Sprints Number of Sets *
number of sets Repeated.
Distance(s) m

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PERSONAL TRAINING LOG

Week ____ Day ____ Date _______

AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km

Times(s)

PM • STRENGTH
As Prescribed * or:
# ________ Set 1 Set 2 Set 3 Set 4

List Exercise: L R L R L R L R

Core # _____
List Exercise:

SWIM
As Prescribed * or:
Distance(s) km

Times(s)

SPEED AND POWER

Plyometrics Number of Reps *
Sprints Number of Sets *

Distance(s) m

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PERSONAL TRAINING LOG

Week ____ Day ____ Date _______

AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km

Times(s)

PM • STRENGTH
As Prescribed * or:
# ________ Set 1 Set 2 Set 3 Set 4

List Exercise: L R L R L R L R

Core # _____
List Exercise:

SWIM
As Prescribed * or:
Distance(s) km

Times(s)

SPEED AND POWER

Plyometrics Number of Reps *
Sprints Number of Sets *

Distance(s) m

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PERSONAL TRAINING LOG

Week ____ Day ____ Date _______

AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km

Times(s)

PM • STRENGTH
As Prescribed * or:
# ________ Set 1 Set 2 Set 3 Set 4

List Exercise: L R L R L R L R

Core # _____
List Exercise:

SWIM
As Prescribed * or:
Distance(s) km

Times(s)

SPEED AND POWER

Plyometrics Number of Reps *
Sprints Number of Sets *

Distance(s) m

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PERSONAL TRAINING LOG

Week ____ Day ____ Date _______

AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km

Times(s)

PM • STRENGTH
As Prescribed * or:
# ________ Set 1 Set 2 Set 3 Set 4

List Exercise: L R L R L R L R

Core # _____
List Exercise:

SWIM
As Prescribed * or:
Distance(s) km

Times(s)

SPEED AND POWER

Plyometrics Number of Reps *
Sprints Number of Sets *

Distance(s) m

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PERSONAL TRAINING LOG

Week ____ Day ____ Date _______

AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km

Times(s)

PM • STRENGTH
As Prescribed * or:
# ________ Set 1 Set 2 Set 3 Set 4

List Exercise: L R L R L R L R

Core # _____
List Exercise:

SWIM
As Prescribed * or:
Distance(s) km

Times(s)

SPEED AND POWER

Plyometrics Number of Reps *
Sprints Number of Sets *

Distance(s) m

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PERSONAL TRAINING LOG

Week ____ Day ____ Date _______

AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km

Times(s)

PM • STRENGTH
As Prescribed * or:
# ________ Set 1 Set 2 Set 3 Set 4

List Exercise: L R L R L R L R

Core # _____
List Exercise:

SWIM
As Prescribed * or:
Distance(s) km

Times(s)

SPEED AND POWER

Plyometrics Number of Reps *
Sprints Number of Sets *

Distance(s) m

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PERSONAL TRAINING LOG

Week ____ Day ____ Date _______

AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km

Times(s)

PM • STRENGTH
As Prescribed * or:
# ________ Set 1 Set 2 Set 3 Set 4

List Exercise: L R L R L R L R

Core # _____
List Exercise:

SWIM
As Prescribed * or:
Distance(s) km

Times(s)

SPEED AND POWER

Plyometrics Number of Reps *
Sprints Number of Sets *

Distance(s) m

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PERSONAL TRAINING LOG

Week ____ Day ____ Date _______

AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km

Times(s)

PM • STRENGTH
As Prescribed * or:
# ________ Set 1 Set 2 Set 3 Set 4

List Exercise: L R L R L R L R

Core # _____
List Exercise:

SWIM
As Prescribed * or:
Distance(s) km

Times(s)

SPEED AND POWER

Plyometrics Number of Reps *
Sprints Number of Sets *

Distance(s) m

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PERSONAL TRAINING LOG

Week ____ Day ____ Date _______

AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km

Times(s)

PM • STRENGTH
As Prescribed * or:
# ________ Set 1 Set 2 Set 3 Set 4

List Exercise: L R L R L R L R

Core # _____
List Exercise:

SWIM
As Prescribed * or:
Distance(s) km

Times(s)

SPEED AND POWER

Plyometrics Number of Reps *
Sprints Number of Sets *

Distance(s) m

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PERSONAL TRAINING LOG

Week ____ Day ____ Date _______

AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km

Times(s)

PM • STRENGTH
As Prescribed * or:
# ________ Set 1 Set 2 Set 3 Set 4

List Exercise: L R L R L R L R

Core # _____
List Exercise:

SWIM
As Prescribed * or:
Distance(s) km

Times(s)

SPEED AND POWER

Plyometrics Number of Reps *
Sprints Number of Sets *

Distance(s) m

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PERSONAL TRAINING LOG

Week ____ Day ____ Date _______

AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km

Times(s)

PM • STRENGTH
As Prescribed * or:
# ________ Set 1 Set 2 Set 3 Set 4

List Exercise: L R L R L R L R

Core # _____
List Exercise:

SWIM
As Prescribed * or:
Distance(s) km

Times(s)

SPEED AND POWER

Plyometrics Number of Reps *
Sprints Number of Sets *

Distance(s) m

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PERSONAL TRAINING LOG

Week ____ Day ____ Date _______

AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km

Times(s)

PM • STRENGTH
As Prescribed * or:
# ________ Set 1 Set 2 Set 3 Set 4

List Exercise: L R L R L R L R

Core # _____
List Exercise:

SWIM
As Prescribed * or:
Distance(s) km

Times(s)

SPEED AND POWER

Plyometrics Number of Reps *
Sprints Number of Sets *

Distance(s) m

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PERSONAL TRAINING LOG

Week ____ Day ____ Date _______

AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km

Times(s)

PM • STRENGTH
As Prescribed * or:
# ________ Set 1 Set 2 Set 3 Set 4

List Exercise: L R L R L R L R

Core # _____
List Exercise:

SWIM
As Prescribed * or:
Distance(s) km

Times(s)

SPEED AND POWER

Plyometrics Number of Reps *
Sprints Number of Sets *

Distance(s) m

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PERSONAL TRAINING LOG

Week ____ Day ____ Date _______

AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km

Times(s)

PM • STRENGTH
As Prescribed * or:
# ________ Set 1 Set 2 Set 3 Set 4

List Exercise: L R L R L R L R

Core # _____
List Exercise:

SWIM
As Prescribed * or:
Distance(s) km

Times(s)

SPEED AND POWER

Plyometrics Number of Reps *
Sprints Number of Sets *

Distance(s) m

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PERSONAL TRAINING LOG

Week ____ Day ____ Date _______

AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km

Times(s)

PM • STRENGTH
As Prescribed * or:
# ________ Set 1 Set 2 Set 3 Set 4

List Exercise: L R L R L R L R

Core # _____
List Exercise:

SWIM
As Prescribed * or:
Distance(s) km

Times(s)

SPEED AND POWER

Plyometrics Number of Reps *
Sprints Number of Sets *

Distance(s) m

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PERSONAL TRAINING LOG

Week ____ Day ____ Date _______

AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km

Times(s)

PM • STRENGTH
As Prescribed * or:
# ________ Set 1 Set 2 Set 3 Set 4

List Exercise: L R L R L R L R

Core # _____
List Exercise:

SWIM
As Prescribed * or:
Distance(s) km

Times(s)

SPEED AND POWER

Plyometrics Number of Reps *
Sprints Number of Sets *

Distance(s) m

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PERSONAL TRAINING LOG

Week ____ Day ____ Date _______

AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km

Times(s)

PM • STRENGTH
As Prescribed * or:
# ________ Set 1 Set 2 Set 3 Set 4

List Exercise: L R L R L R L R

Core # _____
List Exercise:

SWIM
As Prescribed * or:
Distance(s) km

Times(s)

SPEED AND POWER

Plyometrics Number of Reps *
Sprints Number of Sets *

Distance(s) m

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PERSONAL TRAINING LOG

Week ____ Day ____ Date _______

AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km

Times(s)

PM • STRENGTH
As Prescribed * or:
# ________ Set 1 Set 2 Set 3 Set 4

List Exercise: L R L R L R L R

Core # _____
List Exercise:

SWIM
As Prescribed * or:
Distance(s) km

Times(s)

SPEED AND POWER

Plyometrics Number of Reps *
Sprints Number of Sets *

Distance(s) m

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PERSONAL TRAINING LOG

Week ____ Day ____ Date _______

AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km

Times(s)

PM • STRENGTH
As Prescribed * or:
# ________ Set 1 Set 2 Set 3 Set 4

List Exercise: L R L R L R L R

Core # _____
List Exercise:

SWIM
As Prescribed * or:
Distance(s) km

Times(s)

SPEED AND POWER

Plyometrics Number of Reps *
Sprints Number of Sets *

Distance(s) m

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PERSONAL TRAINING LOG

Week ____ Day ____ Date _______

AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km

Times(s)

PM • STRENGTH
As Prescribed * or:
# ________ Set 1 Set 2 Set 3 Set 4

List Exercise: L R L R L R L R

Core # _____
List Exercise:

SWIM
As Prescribed * or:
Distance(s) km

Times(s)

SPEED AND POWER

Plyometrics Number of Reps *
Sprints Number of Sets *

Distance(s) m

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PERSONAL TRAINING LOG

Week ____ Day ____ Date _______

AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km

Times(s)

PM • STRENGTH
As Prescribed * or:
# ________ Set 1 Set 2 Set 3 Set 4

List Exercise: L R L R L R L R

Core # _____
List Exercise:

SWIM
As Prescribed * or:
Distance(s) km

Times(s)

SPEED AND POWER

Plyometrics Number of Reps *
Sprints Number of Sets *

Distance(s) m

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PERSONAL TRAINING LOG

Week ____ Day ____ Date _______

AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km

Times(s)

PM • STRENGTH
As Prescribed * or:
# ________ Set 1 Set 2 Set 3 Set 4

List Exercise: L R L R L R L R

Core # _____
List Exercise:

SWIM
As Prescribed * or:
Distance(s) km

Times(s)

SPEED AND POWER

Plyometrics Number of Reps *
Sprints Number of Sets *

Distance(s) m

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PERSONAL TRAINING LOG

Week ____ Day ____ Date _______

AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km

Times(s)

PM • STRENGTH
As Prescribed * or:
# ________ Set 1 Set 2 Set 3 Set 4

List Exercise: L R L R L R L R

Core # _____
List Exercise:

SWIM
As Prescribed * or:
Distance(s) km

Times(s)

SPEED AND POWER

Plyometrics Number of Reps *
Sprints Number of Sets *

Distance(s) m

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PERSONAL TRAINING LOG

Week ____ Day ____ Date _______

AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km

Times(s)

PM • STRENGTH
As Prescribed * or:
# ________ Set 1 Set 2 Set 3 Set 4

List Exercise: L R L R L R L R

Core # _____
List Exercise:

SWIM
As Prescribed * or:
Distance(s) km

Times(s)

SPEED AND POWER

Plyometrics Number of Reps *
Sprints Number of Sets *

Distance(s) m

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PERSONAL TRAINING LOG

Week ____ Day ____ Date _______

AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km

Times(s)

PM • STRENGTH
As Prescribed * or:
# ________ Set 1 Set 2 Set 3 Set 4

List Exercise: L R L R L R L R

Core # _____
List Exercise:

SWIM
As Prescribed * or:
Distance(s) km

Times(s)

SPEED AND POWER

Plyometrics Number of Reps *
Sprints Number of Sets *

Distance(s) m

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PERSONAL TRAINING LOG

Week ____ Day ____ Date _______

AM • AEROBIC / ANAEROBIC
As Prescribed * or:
Distance(s) km

Times(s)

PM • STRENGTH
As Prescribed * or:
# ________ Set 1 Set 2 Set 3 Set 4

List Exercise: L R L R L R L R

Core # _____
List Exercise:

SWIM
As Prescribed * or:
Distance(s) km

Times(s)

SPEED AND POWER

Plyometrics Number of Reps *
Sprints Number of Sets *

Distance(s) m

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Please direct any comments or suggestions

pertaining to this manual in writing to

CANADIAN FORCES MORALE

AND WELFARE SERVICES
Directorate of Fitness

4210 Labelle Street

Ottawa, Ontario
K1A OK2

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