An Cosantóir

An Cosantóir June 2017 www.dfmagazine.ie 22 | By ARW S&C COACH T he ARW Sustainable Function Programme (SFP) is de- signed to help ARW candidates to prepare properly for the demands of the SOFQ process. The SFP emphasises physical preparation for SOFQ MOD 1 – Assessment & Selection. SOFQ MOD 1 is designed to select candidates who have the potential for further training in the SOFQ process. It is both physically and mentally demanding with a high attrition rate. However, with the correct preparation any motivated Soldier, Sailor or Airman can pass SOFQ MOD 1 and put him/herself in the position to continue through the SOFQ modules. A word of caution, this is an extended strenuous period of physical training. Candidates should be injury free and reasonably fit before commencing the programme. "We must prepare as we are going to compete in the Olympics, without knowing when or what event we are competing in" Every operational member of the ARW is unique, as each is trained to perform a task that is vital to the successful completion of the mission. The physical demands of the unpredictable nature of service in the ARW requires that Unit members maintain an excellent standard of physical fitness, be adaptable and face chal- lenges head on. Physical fitness is a critical attribute for an ARW Operator. Therefore, the physical demands placed on ARW candi- dates during the SOFQ process reflect the actual job demands. the sustainaBle funCtion prograMMe The ARW SFP is 15 weeks in total. It is recommended that can- didates achieve a minimum Grade 4 on the DF Annual Fitness Assessment before commencing this programme. The following table provides an overview of the SFP. The full programme can be found in the next edition of Connect with a detailed description of the exercises on the ARW IKON home page. DAY1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 WK 1 FC FC FC FC RD RD RD WK 2-5 TD TD TD TD TD RD RD WK 6 FC FC FC FC RD RD RD WK 7-8 TD TD TD TD TD HD RD WK 9 & 12 TD TD TD TD HD HD RD WK 10-11 TD TD TD TD TD HD RD WK 13 TD TD TD HD HD HD RD WK 14 FC FC FC FC RD RD RD WK 15 TA TA TA TA RD TD SOFQ MOD 1 FC = Fitness Check / RD = Recovery Day / TD = Training Day / HD = Hills Day / TA = Taper Day tiMe to get started - the arW sfp has four distinCt stages: stage 1 (Weeks 1-6): This is the initial preparation phase to prepare the body and mind for stage 2. Stage 1 concentrates on improving the candidate's mobility, core strength and general conditioning. The training sessions are structured to ensure maximum recovery. This allows physical adaptations to the exercise stimulus to take place. Completion of Stage 1 is es- sential for the less fit candidate. This helps mitigate against the risk of injury. Those candidates who are of a higher level of fitness can progress to week 4 of the SFP after completing the fitness check. stage 2 (Weeks 7-12): This is the core stage of the SFP. It is here that the hard work takes place and physical and mental ro- bustness is developed in advance of SOFQ MOD 1. Stage 2 incorporates two, three week phases. Both phases culminate with a demanding training week with training days involving two training sessions and two hill days in the training week. Comple- tion of stage two is essential to progress onto stage 3. stage 3 (Week 13): This is the most de- manding week in the training with three hill days. This stage should be completed with caution. Elements of this training week can either be removed or reduced in duration and or intensity if the candidate feels that injury is likely. However, this week helps the candidate develop his/her resilience and confidence in anticipation for SOFQ MOD 1. stage 4 (Week 14-15): Stage 4 is the culmination of the SFP. In this stage, the candidate completes a fitness check and a prolonged taper. This taper is essential to ensure that the candidate is in optimal physical condition commencing SOFQ MOD 1. Remember, your aim is to peak on the Endurance! (the culminating test, 60km over mountainous terrain carrying 60lb +, while averaging 4km/hr)

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