A CAUTIONARY NOTE!
CONTENTS
If you fail your initial Personal Fitness Test on arrival, the consequences
will be:
Page No
2 Foreword
3 Why the Emphasis on Fitness?
4
Who is Responsible for Fitness within the Military?
5
What are the Physical Standards Required at the RMAS?
6
How do I Prepare Physically for Military Training?
7
Warm Up/Cool Down
8
4 Week Training Programme
10
Interval Training Session
12
How Much Improvement Should I Aim For?
• You will be put on the back foot from the outset of the
Commissioning Course.
• You will be immediately highlighted as weak by the Directing Staff.
• You will be required to take several re-tests.
• You will be required to attend remedial physical training instead
of participating in Academy sport.
• In extreme cases medical intervention may be required that could result in discharge from the Army.
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16
What Should I Do if I Become Injured?
Footwear
14
What about Diet and Nutrition?
15
Recommended Static Stretches
16
A Cautionary Note!
1
Foreword
RECOMMENDED
STATIC STRETCHES
“ What the Falklands campaign has so clearly and successfully highlighted
is the value of very hard fitness training”
Daily Telegraph, 22 June 1982.
The mission of the Royal Military Academy Sandhurst (RMAS) is,
through military training and education, to develop leadership in cadets
by expanding their, character, intellect and professional competences to
a level demanded of an Army Officer on first appointment.
To facilitate this mission, it is essential that individuals attain a high
level of personal fitness and this booklet has been designed to provide
the necessary guidance on how best to achieve this aim.
Fitness is a vital component of military training, allowing Officers and
Soldiers to meet the individual and unit requirements placed upon
Her Majesty’s Forces during peacetime and on operations. Not only does
a high level of fitness increase an individual’s ability to function in a
physically demanding environment, but it also greatly enhances ones
psychological wellbeing. A fact supported by many studies that indicate
a positive relationship between exercise and a participant’s self-concept
and self-esteem; facets essential in a good Officer. Physically fit
individuals are more able to perform in psychologically stressful situations,
which is especially pertinent given the diversity of the roles undertaken by
Army Officers in today’s increasingly demanding environment.
There is also a great deal of evidence that indicates physically fit
individuals have a greatly reduced predisposition to injury, in comparison
with their less fit counterparts. A point that is extremely important given
today’s streamlined military.
2
Deltoids Stretch
Hamstrings
• feet shoulder width
apart
• flex knees
• back straight
• ensure you stretch on
the fleshy part of the
arm and not the joint
• both feet on the floor
• head up
• back straight sit back
into the stretch
Triceps Stretch
Calves
• feet shoulder width
apart
• flex knees
• back straight
• head up, chin off chest
• head up
• back straight
raise straight legs,
toes pointed to the sky
Obliques
Quadriceps
• feet shoulder width
apart
back straight, reach up
toward the sky
• knees together
• hips forward
• maintain your balance
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WHAT ABOUT
DIET AND NUTRITION?
Diet and nutrition significantly affect the training process and should
complement the training effects you are trying to achieve. A healthy
balanced diet should be consumed with approximately 70% of the total
calories coming from carbohydrates, 15% protein and 15% fat.
You should eat a wide variety of foods with plenty of starchy food
(pasta/potatoes/rice) in most meals. You should incorporate 2 portions
of lean meat or fish and include 5 portions of fruit and vegetables daily,
whilst reducing saturated fat, sweet and sugary foods.
Adequate fluids are essential and thirst is a very poor indicator of your
level of hydration, as by the time you feel thirsty you are already
significantly dehydrated. You should aim to drink 500-600ml of water
or sports drink 2 hours prior to exercise and an additional 150-300ml
10 minutes before the session commences. During training drink smaller
amounts more frequently, ideally 150-200ml every 15-20 minutes.
Within two hours post exercise you should drink to replace fluid losses.
WHY THE EMPHASIS ON
FITNESS?
Physical fitness and robustness have been key in British military
success throughout modern history, a point illustrated by FieldMarshall The Viscount Montgomery of Alamein, who in reference
to training stated, “the task is to make individuals physically fit to
stand up to the stresses and strains of modern war, and to develop
in them those powers of discipline and endurance which enable the
British Officer and Soldier to fight on when conditions become
almost unendurable – and finally to conquer”.
Fitness creates a standard of physical readiness. This means that,
while you might never have to run for exactly 1.5 miles within 10
minutes, doing so will mentally and physically prepare you for rising
to similar, less predictable challenges in the field – when your life,
and the lives of those under your command, might depend on it.
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3
WHAT SHOULD I DO IF I
BECOME INJURED?
If at any time during your preparation you become injured or feel
the onset of a potential injury, it is essential you seek medical
advice immediately to avoid exacerbating what could be a relatively
minor problem.
WHO IS RESPONSIBLE
FOR FITNESS WITHIN THE
MILITARY?
The intensive training protocol employed at the Royal Military
Academy Sandhurst (RMAS) to train Officer Cadets (OCdts)
incorporates a structured, progressive Physical Training (PT)
programme. All PT sessions are delivered by Army Physical Training
Corp (APTC) instructors who are all highly trained and motivated
Senior Non-Commissioned Officers (SNCOs). However, it is essential
that all individuals take ownership of their own fitness, both before
attending and during the Commissioning Course (CC), in a manner
befitting all members of the British Army, but British Army Officers in
particular. Once you fully engage in the process of improving your
personnel fitness your intrinsic motivation to succeed will increase.
This is essential as many studies demonstrate that intrinsic
motivation is the key to achieving a successful outcome, far more
so than any external rewards.
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You should also be aware that if you feel excessively
fatigued during the training programme, it may be prudent
to incorporate another rest day as required, thus
allowing the physiological recovery process to
occur. You should not train if you still feel the effects
of alcohol as this will reduce the effectiveness of the
session and may be potentially harmful.
FOOTWEAR
Prior to commencing the CC you will be issued with
two pairs of boots. It is important that you “break”
these boots in by wearing them over gradually increasing
distances and periods of time – a process that will also
allow your feet to become accustomed to this new type
of footwear. During this period the boots do not require
soaking in water or any other type of fluid, but should
be maintained by simply being cleaned with an
appropriate polish.
You should ensure that the training shoes you run in
are suitable and in good condition. If you need further
guidance it is strongly recommended that you
visit a specialist running shop for correct advice.
Details regarding these types of shop are readily
available online.
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HOW MUCH IMPROVEMENT
SHOULD I AIM FOR?
The process of achieving a certain level of fitness within a specific time
frame is facilitated by the use of goal setting. The acronym SMART
is commonly used by sport psychologists to assist with the goal setting
process. Goals should be:
WHAT ARE THE PHYSICAL
STANDARDS REQUIRED
AT RMAS?
The physical tests conducted at RMAS mirror those that are delivered to
the wider field Army. The minimum standards are indicated in the table
below. It should be noted that all OCdts receive progressive preparatory
training prior to attempting any critical physical output test.
• Specific – A specific goal is one that focuses exactly on what is
to be achieved. For example, “to run a mile and half in 11.30” is
specific, whereas “to be a better runner” is not.
• Measurable – A measurable goal is one you can quantify, in
the sense that you know exactly how close you are to achieving
the goal.
• Action-oriented – Also known as an observable performance
goal, because the outcome can be observed objectively, then compared with a relevant standard.
Combat Fitness
Test (CFT)
• Realistic – A goal must be realistic and you must believe that you can achieve it. If you are currently performing 35 press-ups in 2 minutes, it is unrealistic to expect this to increase to 72 with a week of training.
• Timely – Your goals should be timely in the sense that they
specify the time constraints associated with the goal, but also timely in the sense that they reflect an appropriate amount of time to achieve your goal.
This incorporates setting short and long term goals. A short term goal may be to increase sit-ups in 2 minutes by 5 per week and the long term, or outcome goal, being what you are ultimately trying to achieve.
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Test
Outline
Standards - Female
(minimum)
Standards - Male
(minimum)
• Max Press-ups - 2
min
• Max Sit-ups - 2 min
• 1.5m (2.4km) Best
Effort Run
• Press-ups - 21
• Sit-ups - 50
• 1.5 mile run - 13 min
• Press-ups - 44
• Sit-ups - 50
• 1.5m Run - 10 min
30 secs
11
• 8 Mile Squaded
March
• 2 hrs Carrying 20kg
• 3x Representative
Military Tasks
(RMTs)
• 2 hrs Carrying
25 kg
• 3 x Representative
Military Tasks
(RMTs)
Advanced
Combat Fitness
Test (1)
(ACFT (1))
21
• Individual Best
Effort 1.5m run/walk
• 15 min carrying
15 kg
• 15 min Carrying
20 kg
Military Swimming
Test (MST)
1
• Jump into water
2.5m deep
•Tread water upright
for 2 mins
• Swim 50m
• Dress Coveralls
• Swim - 4 mins
• Swim - 4 mins
Personal Fitness
Test (PFT)
Week of
Training
1 & 14
15 & 28
29 & 41
In addition to the PT lessons and testing, there are also several
physically demanding events within the Inter Platoon Sovereign’s Banner
Competition, such as the Endurance Race and the Log Race. This is
alongside many other physically demanding military activities such as
Exercise LONG REACH.
5
HOW DO I PREPARE
PHYSICALLY FOR
MILITARY TRAINING?
INTERVAL TRAINING
Improve from 8 min 30sec to 8 min
Improve from 11 min to 10 min 30 sec
Set 1
1 x 800 metres
in 2:40
800 metre jog
recovery in 5:20
Set 1
1 x 600 metres
in 2:35
600 metre jog
recovery in 5:00
Set 2
2 x 400 metres
in 1:20
400 metre jog
recovery in 2:40
Set 2
2 x 400 metres
in 1:45
400 metre jog
recovery in 3:30
Set 3
4 x 200 metres
in 40
200 metre jog
recovery in 1:20
Set 3
2 x 200 metres
in 53
200 metre jog
recovery in 1:45
Set 4
2 x 100 metres
in 26
100 metre jog
recovery in 53
Improve from 9 min to 8 min 30 sec
Set 1
2 x 600 metres in
2:08
600 metre jog
recovery in 4:15
Set 2
2 x 400 metres in
1:25
400 metre jog
recovery in 2:50
Set 3
2 x 200 metres
in 43
200 metre jog
recovery in 1:25
Improve from 12 min to 11 min
Improve from 9 min 30 sec to 9 min
Set 1
3 x 400 metres
in 1:30
400 metre jog
recovery in 3:00
Set 2
4 x 200 metres
in 45
200 metre jog
recovery in 1:30
Set 3
4 x 100 meters
in 23
100 metre jog
recovery in 45
Following the PFT you undertake during the Pre-Commissioning
Course Briefing Course (PCCBC) you will have a good idea of your
current fitness levels and be aware of your individual strengths
and weaknesses. Your focus should now be on improving your
personal fitness. On pages 8 and 9 of this booklet is a 4 week
training programme that, if performed, will improve your level of
fitness and better prepare you physically for the CC.
6
1 x 600 metres
in 2:23
600 metre jog
recovery in 4:45
Set 2
2 x 400 metres
in 1:35
400 metre jog
recovery in 3:10
Set 3
3 x 200 metres
in 48
200 metre jog
recovery in 1:35
Set 4
4 x 100 metres
in 24
100 metre jog
recovery in 48
1x 600 metres
in 2:50
600 metre jog
recovery in 5:30
Set 2
3 x 400
metres in 1:53
400 metre jog
recovery in 3:46
Set 3
2 x 200 metres
in 1 min
200 metre jog
recovery in 2 min
Set 4
2 x 100 metres
in 30
200 metre jog
recovery in 1 min
Improve from 13 min to 12 min
Improve from 10 min to 9 min 30 sec
Set 1
Set 1
Set 1
4 x 400 metres
in 2:05
400 metre jog
recovery in 4:10
Set 2
4 x 200 metres
in 1:03
200 metre jog
recovery in 2:06
Improve from 14 min to 13 min
Set 1
5 x 400 metres in
2:10
400 metre jog
recovery in 4:20
Set 2
4 x 100 metres
in 32
100 metre jog
recovery in 1:05
Improve from 10 min 30 sec to 10 min
Set 1
1 x 600 metres
in 2:30
600 metre jog
recovery in 4:55
Set 2
2 x 400 metres
in 1:40
400 metre jog
recovery in 3:20
Set 3
2 x 200 metres
in 50
200 metre jog
recovery in 1:40
Set 4
3 x 100 metres
in 25
100 metre jog
recovery in 50
Mens sana in Corpore sano
A healthy mind in a healthy body
11
INTERVAL TRAINING
SESSION
Specific interval training sessions are on page 11 of this booklet. Interval
training involves running set distances in specific times, with the running
pace dictated by your 1.5 mile run time. It is important that during these
sessions you adhere to the time and distance stated during the recovery
period – do not be tempted to shorten these periods. To decide which
interval session is appropriate for you, use your last 1.5 mile run time. For
example, if your last run time was 9:50 then the session to improve from
10 min to 9 min 30 sec is appropriate.
WARM UP/COOL DOWN
Prior to any form of exercise it is essential that you warm up adequately
to reduce the risk of injury by preparing the body and mind for the
exercise to come. Start each exercise session with 5 – 10 minutes of
gradual, progressive joint mobility exercises and increasingly intense
cardio-vascular work. Toward the end of the warm up you should
incorporate some light stretching that is specific to the muscle groups
which are to be used during that particular session. An example
of these stretches can be found on page 15. Stretches should be held
for 4-5 seconds.
HOW DO I PERFORM THE
SESSION?
Using the 10 min to 9 min 30sec
session as an example, you start
all the sessions with a gentle warm
up as per all training. Set one
involves a run of 600m in 2:23 at
an even pace, followed immediately
by a 600m jog recovery at an even
pace in 4:45. Set two follows on
directly and consists of running
400m in 1:35 – 400m jog recovery
in 3:10 – 400m in 1:35 – 400m jog
recovery before moving straight
into set three. Again 3 x 200m are
performed in 48 seconds, with these
efforts being interspersed with 1:35
jog recoveries, before completing
set 4 in a similar fashion.
At the end of the training session it is important that you cool down
correctly. This can be achieved by performing similar stretches to those
used during the warm up, targeting the muscles groups that have been
worked during the training session. These stretches should be held for
10-20 seconds.
10
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4 WEEK TRAINING PROGRAMME
DAY
RUNNING
PRESS UPS
SIT UPS
MON
30 min run @ 60% effort
5 sets of full press-ups to failure, moving immediately to kneeling press-ups to
failure at the end of each set (minimum of 90 secs rest in between each set).
10 x normal sit-ups, 10 x lower back extensions,10 x twist sit-ups 10 x _ sit ups. Repeat 4 times with 90
secs rest in between.
TUE
Interval Training
REST
20 x crunchies, 20 x side sits, 20 x supermen, 10 x _ sits Repeat 4 times with 90 secs rest in between.
WED
REST
6 sets of rev dips to failure with 90 secs rest in between each set
REST
THU
40 min run @ 60-70% effort
REST
15 x normal sit-ups, 15 x lower back extensions, 15 x twist sit-ups 15 x _ sit ups. Repeat 4 times with 90
secs rest in between.
FRI
Interval Training
5 sets of full press-ups to failure, moving immediately to kneeling press-ups to
failure at the end of each set (minimum of 90 secs rest in between each set).
20 x crunchies. 20 x side sits, 20 x supermen, 20 x _ sits. Repeat 4 times with 90 secs rest in between.
MON
Interval Training
a. 10 press-ups followed by 10 sit-ups
b.8 press-ups followed by 8 sit-ups
c. 6 press-ups followed by 6 sit-ups
d.5 press-ups followed by 5 sit-ups
e. 4 press-ups followed by 4 sit-ups.
Rest/stretch for 2 mins then repeat the process in reverse (e-a). Repeat the whole session 3 times.
TUE
25 min run @ 70% effort
REST
1 minute best effort PFT sit-ups, 1minute rest. Repeat 3 times.
WED
REST
THU
50 min run @ 50% effort
6 sets of rev dips to failure (minimum of 90 secs rest in between each set)
17 x normal sit-ups, 17 x lower back extensions, 17 x twist sit-ups, 17 x _ sit ups Repeat 4 times with 90
secs rest in between.
FRI
Interval Training
5 sets of full press-ups to failure, moving immediately to kneeling press-ups at
the end of each set (90 secs rest in between each set).
25 x crunchies, 25 x side sits, 25 x supermen, 25 x _ sits Repeat 4 times. 90 secs rest in between.
MON
50 min run @ 50% effort
a. 12 press-ups followed by 12 sit-ups
b. 10 press-ups followed by 10 sit-ups
c. 8 press-ups followed by 8 sit-ups
d. 6 press-ups followed by 6 sit-ups
e. 5 press-ups followed immediately by 5 sit-ups.
Rest/stretch for 2 mins then repeat the exercises in reverse (e-a)
Repeat the session 3 times.
TUE
Interval Training
2 mins best effort press-ups, 2 mins rest. Repeat once.
1 minute best effort PFT sit-ups, 1minute rest Repeat the above 3 times.
WED
REST
THU
Interval Training
5 sets of full press-ups to failure, moving immediately to kneeling press-ups at
the end of each set (90 secs rest in between each set).
19 x normal sit-ups, 19 x lower back extensions, 19 x twist sit-ups, 19 x _ sit ups
Repeat 4 times with 90 secs rest in between.
FRI
45- 60 min run @ 60-70% effort
6 sets of rev dips to failure (minimum of 90 secs rest in between each set)
25 x crunchies, 25 x side sits, 25 x supermen, 25 x _ sits. Repeat 4 times with 90 secs rest in between.
MON
45- 60 min run @ 70% effort
a. 14 press-ups followed by 12 sit-ups, b. 12 press-ups followed by 10 sit-ups,
c. 10 press-ups followed by 8 sit-ups,
d. 8 press-ups followed by 6 sit-ups
e. 6 press-ups followed by 5 sit-ups. Rest/stretch for 2 mins then repeat the exercises in reverse (e-a). Repeat all of the session 3 times.
TUE
Interval Training
2 mins best effort press-ups, 2 mins rest. Repeat once.
WED
40 min run @ 60-70%
REST
THU
PERFORM PFT
FRI
30- 40 min easy run 60% effort
SUN
Start Commissioning Course
5 sets of full press-ups to failure, moving immediately to kneeling press-ups at
the end of each set (90 secs rest in between each set).
1 minute best effort PFT sit-ups, 1minute rest. Repeat 3 times.
22 x normal sit-ups, 22 x lower back extensions, 22 x twist sit-ups, 22 x _ sit ups
Repeat 4 times with 90 secs rest in between.
All Saturdays and Sundays are Rest Days
All press-ups and sit-ups should be conducted with the focus on quality of exercise. Press-ups should be done in the normal position initially, moving to the kneeling position when you start to lose form.
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9