JOE RAVEN- PROGRESSIVE PROGRAMME TO PREPARE FOR BRITISH ARMY
Very recently I have qualified as a personal trainer and I am very pleased to start work with my first client. I would like to keep a progress report for my client to see his progression over the next few months.
Let me introduce you to Joe Raven. This young man of 16 years of age has reached out in pursuit of the best help and preparation he can get before he embarks on his chosen career path, joining the British army in March 2016. I am very happy that I have this opportunity to help physically and mentally prepare Joe for this tough task and can’t wait to see his progression.
Listed below are compulsory tests used within the British Army for selection;
2.Jerry Can Carry
3.2.4km (1.5 mile) timed Run
4. Minimum 44 press ups in 2 minutes
5. Minimum 50 sit ups in 2 minutes
The Static Lift is described as an exercise to simulate lifting heavy kit and ammo on to the back of an Army truck. The reality is that you will be expected to lift power bags which will vary in weight progressively becoming heavier safely to a height of 1.45m.
The Weight of each power bag is as follows: AMMO-BOX
15kg 20kg 25kg 30kg 35kg 40kg
You will lift each bag in order of weight until completion or failure and your score will be based on the total amount of kilograms lifted.
Jerry Can Carry
This test is to determine the strength you have in your upper arms and shoulders. It is also a test of grip.
You are required to carry two Jerry Cans (water containers) each weighing 20 kilograms along a total distance of 150 metres. Jerry-cans
With your arms by your side and carrying one Jerry can in each hand you will be expected to complete this course in under 2 minutes.
You are required to keep a pace of no less than 5.4km/h and will be scored on the distance in metres that you can carry the 20kg weights maintaining the minimum pace.
The famous run is a 2.4km (1.5 mile) track in which you must complete the full distance within the given time. The time you have to complete the run will vary depending on the position within The Army that you have applied for.
Before starting your timed run, you will warm up as a squad with the other people in the selection process. This consists of a slow jog and walk over a distance of 800 metres. You will then immediately begin your test.
The required times for the various regiments within The Army are as follows:
British army troop
Parachute Regiment – Run Time 09.40
Parachute Regiment (Junior) – Run Time 10.00
Parachute Regiment (TA) – Run Time 10.30
Infantry – Run Time 12.45
Royal Artillery, Armoured Corps, Royal Engineers, Household Cavalry – Run Time 13.15
Royal Signals, Army Air Corps, Royal Logistic Corps, Royal Electrical & Mechanical Engineers, Adjutant Generals Corps, Army Medical Services, Royal Army Veterinary Corps, Intelligence Corps, and Corps of Army Music – Run Time 14.00
All Junior Entry (Less Para) – Run Time 14.30
Press-ups: A minimum of 44 in two minutes.
Sit-ups: A minimum of 50 in two minutes
These fitness tests have been noted as this is the minimum requirement needed for selection. This is the minimum, which means this is what we will initially work towards. It is my aim however to ensure Joe goes into his initial training at a physical level far above this minimum baseline and is able to combat the great physical demands which comes with British Army training.
My first session with Joe was aimed at assessing his current fitness levels and to run through some technique points in relation to some of the exercises I will be using throughout our sessions. I aim to strengthen Joe to cope with the physical demands of the army and therefore will be strengthening all areas of the body to ensure he is in the best possible shape to combat this.
5min Rower-Steadily increase stroke rate-Stretch
Bodyweight squat-3 sets of 20 reps
Bodyweight split leg lunge- 3sets 15 reps each leg
Dumbbell Press flat bench- 3 sets 15 reps
Dumbbell Press incline bench- 3 sets 15 reps
Lat Pull down-3 sets 15 reps
Cable Row-3 sets 15 reps
Dumbbell Shoulder Press-3 sets 15 reps
Reverse Grip dumbbell shoulder press- 3 sets 15 reps
Plank- 4 sets of 30s
Sit ups- 4 sets of 10 strict form (cross arms hands on collarbone)
Dorsal Raises-4 sets 15 reps
Treadmill- 10 minutes total
5.5kph-1.5min (cool down followed by stretching)
Really impressed with Joes cardio level and can already tell that his fitness level is far beyond the 1.5mile time set by the Army which was stated earlier. I tend to progress his fitness levels even further by increasing the speed and duration over the coming weeks. I will then progress him once again by introducing weighted treadmill runs/incline walks (dumbbells initially and work up to a weighted vest) to replicate carrying his Bergen.
The next session will be more army specific drills which aim to replicate the compulsory Army tests.
As stated this session will aim to replicate more army specific drills and some of the exercises that may be prevalent in Army training and beyond.
5min Rower-Steadily increase stroke rate-Stretch
Farmers walk deadlift bar- 4 sets- Up and down the studio until failure each set (replicate jerry can carry)
Bear crawl with corebag drag- 4 sets- up and down studio.
Spiderman Press ups- 4 sets- length of studio- crawl reps (stay low in press up position)
Clean and Press-4 sets 15 reps (replicate static lift)
TRX pull ups- 4 sets- 15 reps
Plank-4 sets 30s
Side plank-4 sets 15s each side
10 minutes incline walk on the treadmill at a pace of 5.5kph holding 5kg plates. This is aimed at increasing his grip strength as well as getting used to extra loads force on his body.
I will keep track of Joes progress and there will be more to follow!