Advanced Fitness program

spiderman

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Hi guys i hope this is useful. *text deleted* i did not create this program i found it on mfat. this is designed for people trying to join the parachute regiment however i thought it would be useful for people on here who have "advanced" fitness. i will not be trying this program for a long time until i get good fitness levels up. ok hope its helpful.

NOTES – Every Morning, do MAX pushups except where specified not too i.e. on some rest days.

•Gym Workout to include the following –
5 Minute Row/Run to raise pulse, then stretch and complete the following circuit…
Press-ups – 25
Bench-press – 20
Tricep Dips – 20
Hyperextensions – 30
Shoulder Press – 12
Bicep Curls – 20
Press Downs – 15
Crunches – 25
Leg Raises – 30
V-Crunches – 25
FINISH

Home Workout

Include all bodyweight exercises, 20 of each then rest for 1 minute. Do 3 circuits.

•BFT
1.5 mile run in 15minutes
1.5 mile run best effort
2 minutes of pressups
2 minutes of situps
RECORD TIMES/SCORES

•Bergen Workout
March up and down a hill repeatedly for the time stated in boots.

•Hill Sprints
5 min warm up run to the hill. Stretch. Jog to the bottom, turn round and sprint 100% to the top. Rest for 60 secs, and repeat. Do 10.


Week 1

T Day 1 – 4 mile run. (8 minute/mile)
W Day2 – Gym workout. + 3 mile run (7 minute/mile)
T Day3 – 4 mile run (8 minute/mile)
F Day4 – Home Workout
S Day5 – 1 hour cycle
S Day6 – Hill Sprints
M Day7 – 3 mile run – BEST EFFORT.

Week 2

T Day8 – Home Workout
W Day9 – 4.5 mile run – (8 minute/mile)
T Day10 – Gym Workout
F Day11 – BFT.
S Day12 – 1 hour cycle
S Day13 – 30 minute Bergen Workout – 15lbs. No running.
M Day14 – Hill Sprints

Week 3

T Day15 – rest – no exercise
W Day16 – rest – include MAX pushups every morning and night
T Day17 – rest - include MAX pushups every morning and night
F Day18 – rest – no exercise
S Day19 – Home Workout. And 4 mile run in under 30 minutes.
S Day20 – Home Workout
M Day21 – 45 minute Bergen Workout– 25lbs – no running.

Week 4

T Day22 – BFT
W Day23 - Upper Body Circuit. 50 minutes.
T Day24 – 4 mile run – BEST EFFORT
F Day25 – Hill Sprints
S Day26 – 40 Minute Fartlek run.
S Day27 – 1 hour Bergen Workout – 25lbs – no running.
M Day28 – Home Workout

Week 5

T Day29 – 5 mile run (8 minute/mile)
W Day30 – Home Workout
T Day31 – BFT
F Day32 – 45 Minute Fartlek Run
S Day33 – rest – no exercise
S Day34 – rest – include MAX pushups every morning and night
M Day35 – rest - include MAX pushups every morning and night

Week 6

T Day36 – rest – no exercise
W Day37 – 4 mile run in under 28 minutes.
T Day38 – Home Workout
F Day39 - 5 mile run (8 minute/mile) – 40 minutes
S Day40 – Hill Sprints
S Day41 – Gym Workout
M Day42 –2 miler – 35lb Bergen – Under 18:45. (In boots)

Week 7

T Day43 – 5 mile run in under 40 minutes.
W Day44 – Home Workout
T Day45 - 40 Minute Fartlek run.
F Day46 – Home Workout.
S Day47 – AM – BFT. PM – 4 mile run in under 28 minutes.
S Day48 – 5 mile run – BEST EFFORT
M Day49 – Hill Sprints

Week 8

T Day50 – 2 miler – 35lb Bergen – Under 18:30 (In boots)
W Day51 - rest – no exercise
T Day52 - rest - include MAX pushups every morning and night
F Day53 - rest – no exercise
S Day54 - 5 mile run (7 minute/miles) 35 minutes.
S Day55 – Home workout
M Day56 - 1 hour Fartlek run.

Week 9

T Day57 – Hill Sprints and Home Workout.
W Day58 – 5 mile run (7 minute/miles) 35 minutes.
T Day59 – BFT.
F Day60 – Gentle 30 minute run.
S Day61 – REST – NO exercise.[/B]
 
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