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Defence Forces Newsletter visit us at www.military.ie DF Clubs 2013 For more info on this program log on to: http://defnet/training/ and follow the link from there. Info on Programmes NB – Before undertaking any physical training programme, first consult with your doctor. If you feel any discomfort during training, stop immediately and seek medical advice. The expertise and knowledge of the Unit PTI should be utilised throughout the training programme. Modifications can be made throughout by the Unit PTI, should the individual require it. This programme should be followed 4/5 times per week. Core and Push up programmes should be followed in conjunction with the running programme. The running programme may be chosen depending on pervious activities levels. Following are two 3.2km running programmes designed for both the Novice and the Experienced runner. The Novice programme is designed for the individual who has never run before and finds several minutes of continuous running difficult. It aims to build your fitness gradually to the level whereby you will be covering 3.2km at a continuous run. The Experienced programme is designed for the individual who already possesses a level of running fitness and is aiming to improve their times for the distance. Novice Run Programme 3 Days Rest Per Week WEEK 1 30mins: Walk - Brisk pace. REPEAT RUN REPEAT RUN REPEAT RUN WEEK 2 29mins: Walk 4min, Jog 1min, Repeat x 5 End 4min walk. REPEAT RUN REPEAT RUN REPEAT RUN WEEK 3 33mins: Walk 4min, Jog 2min, Repeat x 5 End 3min walk. REPEAT RUN REPEAT RUN REPEAT RUN WEEK 4 33mins: Walk 3min, Jog 3min, Repeat x 5 End 3min walk. REPEAT RUN REPEAT RUN REPEAT RUN WEEK 5 33mins: Walk 2.5min, Jog 5min, Repeat x 4 End 3min walk. REPEAT RUN REPEAT RUN REPEAT RUN WEEK 6 33mins: Walk 3min, Jog 7min, Repeat x 3 End 3min walk. REPEAT RUN REPEAT RUN REPEAT RUN WEEK 7 33mins: Walk 2min, Jog 8min, Repeat x 3 End 3min walk. REPEAT RUN REPEAT RUN REPEAT RUN WEEK 8 36mins: Walk 2min, Jog 9min, Repeat x 3 End 3min walk. REPEAT RUN REPEAT RUN REPEAT RUN WEEK 9 33mins: Walk for 1min, Jog for 9min, Repeat X 3 End with 3min walk. REPEAT RUN REPEAT RUN REPEAT RUN WEEK 10 33mins: Walk for 2min, Jog for 13min, Repeat X 2 End with 3min walk. REPEAT RUN REPEAT RUN REPEAT RUN WEEK 11 34mins: Walk for 2min, run for 14min Walk for 1min, run for 14min End with 3min walk. REPEAT RUN REPEAT RUN REPEAT RUN WEEK 12 36mins: Walk for 3min, run for 30min End with 3min walk. REPEAT RUN REPEAT RUN REPEAT RUN Experienced Run Programme BASE WEEK 3.2km 3.2km (Strides) 3.2km Recovery 5km WEEK 1 3.2km 3.2km (Modified Fartlek) 1.6km Recovery 6.4km 1.6km WEEK 2 3.2km 3.2km (3-4 long hill repeats) 1.6km Recovery 6.4km 1.6km WEEK 3 3.2km 3.2km (2.5km tempo run) 3.2km Recovery 6.4km 3.2km WEEK 4 3.2km 3.2km (Intervals: 3-4 x 800m at 5km pace) 3.2km Recovery 3.2km 6.4km (Race 5km) WEEK 5 3.2km 4km (4-5 short hill repeats) 3.2km Recovery 8km 3.2km WEEK 6 5km 4.8km (Intervals: 2-3 x 1.5km at 5km pace) 3.2km Recovery 8km 3.2km WEEK 7 5km 4.8km (Intervals: 3-4 x 1km at 5km pace) 3.2km Recovery 8km 3.2km WEEK 8 5km 3.2km (Intervals: 4-5 x 400m, fast pace) 5km Recovery 3.2km 4.8km (Race 3.2km) WEEK 9 3.2km 4.8km (Intervals: 2-3 x 1km at 5km pace) 3.2km Recovery 6.4km 3.2km WEEK 10 3.2km 3.2km (Intervals: 4-5 x 400m, fast pace) 1.6km Recovery 3.2km 4.8km (race 3.2km) WEEK 11 3.2km 4.8km (Cutdown: 1.6km, 1.2km, 800m, 400m at fast /hard pace) 1.6km Recovery 4.8km 1.6km WEEK 12 3.2km 3.2km (Strides) 1.6km 1.6km DF Test 3.2Km Push Up Programme Category 1 – Age 17-34 EXERCISE REPS/TIME SETS WEIGHT Wall push ups 10 reps 3 B/W Plank to push up position (& return to plank posi- tion= 1 rep) 15~20 reps 3 B/W Med ball one arm explosive throw (to partner or wall) 20 reps 3 3 - 5 KG Upright row 15~20 reps 3 10 KG Tricep dips 10 reps 3 B/W Rows /fly's/lateral raise shoulder press 10/10/10/10 3 2 KG Category 2 – Age 35-44 Wall push ups 10 reps 3 B/W Plank to push up position (& return to plank posi- tion= 1 rep) 10~15 reps 3 B/W Bent Over Row 8 reps 3 6 – 10kg Tricep dips 8 reps 3 B/W Box push ups 10 reps 3 B/W 21 curls 21 reps 3 5 KG Category 3 – Age 45-50+ Wall push ups 10 reps 3 B/W Plank to push up position (& return to plank posi- tion= 1 rep) 6 reps 3 B/W Modified box push up 10 reps 3 B/W Med ball throw (to partner or wall) 10 reps 3 3 KG Assisted pull up (overhand grip, use bench or bands) 6-8 reps 3 B/W Tricep dips (use bench) 6-8 reps 3 B/W B/W = Body Weight EXERCISE REPS/SET/TIME WEEK 1 Glute Bridging 20/3 Sit Ups* Max effort 30sec/3 Back Extensions 20/3 Leg Cycles Max effort 30sec/3 Oblique Curls Max effort 30sec/3 Plank 15 sec/3 WEEK 2 Glute Bridging 20/3 Sit Ups* Max effort 30sec/3 Back Extensions 20/3 Leg Cycles Max effort 30sec/3 Oblique Curls Max effort 30sec/3 Plank 15 sec/3 WEEK 3 Glute Bridging 30/3 Sit Ups* Max effort 40sec/3 Back Extensions 30/3 Leg Cycles Max effort 40sec/3 Oblique Curls Max effort 40sec/3 Plank 20 sec/3 EXERCISE REPS/SET/TIME WEEK 4 Glute Bridging 30/3 Sit Ups* Max effort 50sec/3 Back Extensions 30/3 Leg Cycles Max effort 40sec/3 Oblique Curls Max effort 40sec/3 Plank 20 sec/3 WEEK 5 Glute Bridging 30/3 Sit Ups* Max effort 50sec/3 Back Extensions 30/3 Leg Cycles Max effort 40sec/3 Oblique Curls Max effort 40sec/3 Plank 30 sec/3 WEEK 6 Glute Bridging 30/3 Sit Ups* Max effort 1min/3 Back Extensions 30/3 Leg Cycles Max effort 1min/3 Oblique Curls Max effort 1min/3 Plank 30 sec/3 Sit Up Programme Carried out five times per week, along with other aspects of PT. * Sit Ups Sit Ups to be done in accordance with TI 05/07 Annual Fitness Testing. However, if the individual is unable to carry out the correct unsupported sit-up; a modified version may be used instead. Modified sit up – ankles held or feet anchored until technique and strength built up. Modified sit up should not be used past week 4 in programme. Preparatory DF Fitness Test Programme

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