TABLE OF CONTENTS PART 1 3 Introduction & General s for Your Training Program PART 2 5 Physical Activity Readiness Questionnaire (PAR Q) PART 3 6 Functional Warm Up / Mobility routine PART 4 11 Training for Core PART 5 15 Training for Cardiovascular Fitness PART 6 16 Training for and Endurance PART 7 29 How to Structure Your Program 12 week/level Fitness Program* 4 week/level Fitness Program* Page 2 of 40
PART 1 - Introduction Firefighting can be a physically demanding occupation. Common incident ground tasks such as carrying and using rescue equipment, dragging hoses, lifting ladders and rescuing people require a high level of cardiovascular fitness, muscular strength, flexibility, agility, endurance and core stability. The Fire & Rescue NSW Physical Aptitude Test (PAT) is designed to test the inherent physical and physiological demands of firefighting to ensure individuals recruited for the role possess the level of strength and endurance required to safely and effectively meet the demands of firefighting. This guide has been developed to assist those preparing for the PAT. These programs have been created by Exercise Physiologists to target the development of functional strength and endurance, however the ability to complete this program will not guarantee competency in the PAT. This guide provides specific functional training to assist in preparation for the PAT and is designed for individuals currently undertaking resistance and cardiovascular training at least 2 days a week. Individuals who do not currently perform physical activity should initially attempt to increase their base level cardiovascular fitness and strength prior to attempting this program. General instruction for your training program Before you get started We recommend all candidates complete a PhysicalActivityReadinessQuestionnaire(PAR-Q) prior to commencing their preparation program. This can be found in Part 2 of this guide. If you have not been regularly physically active in the past 6 months it is also recommended you consult with your GP prior to commencing exercise. Hydration Adequate hydration is essential to maximise the effectiveness of your training sessions and prevent illness and injury. Drink small amounts of water often - before, during and after the session. If you have been exercising heavily for greater than an hour an electrolyte drink may benefit your training and recovery. Importance of a warm up and mobility A proper warm up should be gradual in nature and include movements which replicate the activity you are about to perform at a low intensity. See the Functional Warm Up / Mobility Routine section of this guide, which outlines the importance of a dynamic warm up and a detailed warm up plan. These activities can also form an effective mobilisation routine, which you can do on your less intense or active rest days. Mobility is crucial to the physical performance of firefighting. Maintaining or improving mobility will ensure your body is prepared to deal with the movements and postures associated with firefighting tasks e.g. squatting or reaching for equipment, and is an important part of your PAT preparation. Progress at your own pace You should progressively increase your training load (e.g. how long you perform your sessions for, or the amount of weight you are lifting), making sure your body has adequate time for rest Page 3 of 40
and recovery. Progression should be gradual and within the limits your body can tolerate. Training too hard and soon may lead to injury which will impede your training program. The progressions listed through the program should purely be used as a guide only. If in doubt, you should consult an exercise professional. Importance of rest Be sure to include rest days in your program so your body has time to recover. It is highly recommended that you have at least one day of rest between resistance training sessions. This has been shown to not only reduce the risk of injury but also improve the outcomes of resistance training. Taper your training before the PAT Tapering your program at least one week before the actual test date will ensure adequate time for your body to recover and allow you to perform at your best during the PAT. Page 4 of 40
PART 2 Physical Activity Readiness Questionnaire Page 5 of 40
PART 3 - Functional Warm-Up / Mobility Routine An adequate warm up has the following benefits: Increased blood flow to working muscles and joints Reduced risk of injury Reduced muscle tension Improved coordination Improved range of motion Improved exercise performance A proper warm-up starts with a few minutes of whole body movement which is designed to increase blood flow to working muscles. This is followed by a series of movements which use the muscles and joints about to be exercised. The following exercises comprise a recommended warm-up when training for your PAT. Whole Body Movement Complete 5 minutes of cycling, rowing or jogging at a low intensity for 5 minutes Back-to-Front Leg Swings Stand side on-to a wall with one hand on the wall Swing one leg backward and then forward (through a comfortable range at low speed) Do this for 15 swings You may be able to increase this range of movement throughout the set Turn around and repeat this process on the opposite leg Page 6 of 40
Side-to-Side Leg Swings Stand facing a wall, with one hand on the wall Swing one leg out to the side, and then back across the front of your standing leg Do this through a comfortable range, at low speed Complete 15 leg swings for each leg You may be able to increase this range of movement throughout the set Swap and complete the process on the opposite leg Arm Swings Move away from the wall and into an open area Start with one arm straight up, and the other arm straight down Ensure that both palms are facing forward Swing your arms and swap their position (complete 15 arm swings) Do this through a comfortable range and speed You may be able to increase this range of movement throughout the set Page 7 of 40
Cat-Camel Curls Position yourself on all fours so your hands are directly under your shoulders and knees directly under your hips Slowly push your back upwards so it rounds towards the roof through a comfortable range Now slowly push your back downwards so it curves towards the floor (also through a comfortable range) Complete 10 repetitions Good Mornings Stand with your feet shoulder-width apart, knees slightly bent and hands on either side of your lower back While maintaining bent knees and a neutral spinal posture, tilt your torso forward through a comfortable range Return to the starting position While maintaining bent knees and a neutral spinal posture, tilt your torso backward through a comfortable range Complete 10 movements backward and forward Page 8 of 40
Body Weight Squat Stand with your feet shoulder-width apart, knees slightly bent and arms across your chest Begin to move as if sitting down. Then, move your hips backward and bend at the knees (there should be no arching of the lower back) Move through a comfortable range and return to an upright position Complete 10 squats You may be able to increase this range of movement throughout the set Calf Walk Walk forward for 40 steps pushing up onto your toes during each step Page 9 of 40
Walking Lunge Stand with your feet shoulder-width apart Take one large step forward with your right leg Your step should be large enough for your right knee not to pass your toes when you bend down Bend your left knee and lower your body to the ground Move through a comfortable range and return to an upright position Keep your torso upright and your back straight by holding your stomach tight and drawing your navel in towards your spine Repeat this movement stepping forward with your left leg Complete 10 lunges on each leg Page 10 of 40
PART 4 - Training for Core Core exercises focus on strengthening and stabilising the muscles associated with the pelvis, lower back, hips and abdomen. When these muscles work together they improve balance and stability of the hips and lower back. This is crucial to the ability to safely perform functional movements such as squatting, stair climbing, pushing and dragging. It is important that the core muscles are engaged in all activities you perform and that they have the strength and endurance to stabilise the body. Core training should start with floor-based exercises and progress to dynamic functional movements such as squatting. The following functional core exercises should be completed while activating (or turning on ) your core. If you are unsure of how to activate your core you should consult a trained health professional for advice prior to attempting this program. Each exercise has a suggested progression. You should only attempt the progressions once you are able to fully complete the current exercise with correct posture and stability throughout all the repetitions and sets. Bridging Lie on your back, with knees bent and feet flat on the floor Have your arms flat on the ground beside your body Squeeze your buttock muscles and push your hips up towards the ceiling until your knees, hips and shoulders form a straight line (feet, shoulders and head remain on the ground) Hold for 20 seconds and return to the start position Rest for 10 seconds. Complete 6 repetitions (by 3 sets) Progression Complete the process above with your arms across your chest When in the raised bridge position, lift one leg off the ground and hold, ensuring your hips stay in position and do not drop Page 11 of 40
Forward Lunge with Single-Sided Weight Start by holding a light to moderate dumbbell in one hand Stand with your feet shoulder-width apart Take one large step forward with your right leg (your step should be large enough so your right knee does not pass your toes when you lower it) Bend your left knee and lower it until it is approximately 5cm above the floor, and then push up again Keep your torso upright and your back straight throughout the movement by holding your stomach tight and drawing your navel in towards your spine Return to the original position Repeat the movement stepping forward with your left leg Repeat this exercise 10 times on each leg (completing 2 sets) Progression Gradually increase the weight of the dumbbell according to your performance. Body Weight Squat with Single-Sided Weight Start by holding a light to moderate dumbbell in one hand Stand with your feet shoulder-width apart and knees slightly bent Begin to move as if sitting down Then move your hips backward and bend at the knees there should be no arching of your lower back The depth of your squat should ensure your knees don t pass in front of your toes You should aim to progress to performing squats to a depth where your thighs are parallel to the ground Return to the upright position Repeat this exercise 10 times and complete 2 sets Hold the weight in the opposite hand for the second set Page 12 of 40
Progression Gradually increase the weight of the dumbbell according to your performance 45 Degree Step and Hold Stand with feet shoulder-width apart Step forward at a 45 degree angle with your right leg Ensure that your landing knee is slightly bent Hold your balance on one leg with the opposite knee bent at 90 degrees Repeat on the opposite leg Repeat the exercise 10 times on each leg (completing 2 sets) Progression Hold one 5kg dumbbell in one hand. Remember to swap hands for your second set Gradually increase the weight of the dumbbell and/or step size according to performance Page 13 of 40
Scrum Squat Adopt a crawl walk position with your left hand and both feet on the ground Ensure you maintain a neutral spine by having a straight line between your ears, shoulders and hips. There should also be some bend in your knees Push forward by straightening your knees and rock back to the original position Repeat this exercise 5 times, and then swap to the right hand Complete 3 sets on each hand Progression With the opposite leg when in forward position, extend backward so that your leg is off the ground in line with your body Gradually increase the repetitions for each set Step-Up with Leg Drive and Hold Set up an aerobic step at a height of approximately 25 to 30 cm Step up and place your right foot on the box Bring your left knee up so your hip is at 90 degrees Hold for 2 seconds Return to the start position and repeat with the other leg Concentrate on using your right buttock (or the buttock on the side which has the foot planted on the box) to control your movement and ensure there is no hip dropping or hitching Repeat this exercise 10 times on each leg (completing 2 sets) Progression Hold a light dumbbell in each hand Then, hold a dumbbell in one hand only Gradually increase the dumbbell weight according to performance Page 14 of 40
PART 5 - Training for Cardiovascular Fitness Cardiovascular fitness is extremely important for firefighters to be able to cope with stressors on their cardiovascular system as a result of occupational demands. Before commencing your cardiovascular fitness program, assess your current fitness level. Your fitness programming should consider the following (FITT principles): Frequency: 2-3 times a week Intensity: When commencing cardiovascular exercise training a good place to start is at a moderate intensity. This can be measured using the talk test e.g. you should be able to talk in short sentences (but not hold a full conversation) while exercising. Vigorous exercise at a higher intensity causes your heart and breathing rates to increase making you breathless and talking more difficult. For information on more accurate methods of determining training intensity, consult an appropriately qualified fitness professional. Time: At least 30 minutes per session for moderate intensity exercise (session duration should initially be reduced when commencing more vigorous exercise). Alternatively, maintain your exercise duration at 30 minutes or above, and combine increasing intervals of higher intensity exercise with moderate exercise. Type: Use a variety of cardiovascular exercise in your training program. Two types of training should be considered General cardiovascular training/cross training such as cycling, rowing, jogging or swimming. The use of varying types will assist in preventing overuse injuries. Much of your training will be load carriage based. So it is important know how much load your current level of fitness can manage, and to provide your body with periods where your cardiovascular system (heart and lungs etc) can be conditioned without overstressing your musculoskeletal system (muscles, bones, joints etc) Cardiovascular conditioning under load carriage and hot conditions simulates the cardiovascular effort experienced during common firefighting operations. The fitness program provided in this guide (part 7) recommends that you work towards doing your strength and endurance (part 6) sessions as a continuous circuit, progressing even further by adding tolerable levels of heat (non-air conditioned locations, hotter environments and/or wearing tracksuits). The effectiveness of this type of cardiovascular training should not be underestimated, and should be safely incorporated into your programming. Again, consulting a suitably qualified fitness professional should be considered The fitness program in part 7 has been structured to address all aspects of these FITT principles. Page 15 of 40
PART 6 - Training for and Endurance A good level of whole body muscular strength and endurance is essential for firefighters to ensure they can safely and effectively carry heavy loads (including the weight associated with Personal Protective ) and operate equipment at emergency incidents. The best way to improve strength and endurance for the PAT is to replicate the movement and load of common firefighting tasks as closely as possible. It is strongly suggested that your program uses free weights or free motion (cable based) machines rather then machine weights which have a limited range of motion and are unlikely to mimic the posture and muscular coordination required for firefighting tasks. In many of the exercises below, there is a requirement to wear a backpack with a load of 20kg. This has been prescribed to represent the weight of the Personal Protective (PPE) commonly used while firefighting and to prepare you to perform functional tasks under such loads. Be sure that the load installed is stable in nature i.e. not a water weight, that the backpack selected is strong enough to take the load, and it is secured firmly to your back when required. For some people, particularly those who have not participated in regular physical activity, the following functional exercises may be beyond their physical capacity. In this case, a whole body resistance training program aimed at improving general strength and endurance would be beneficial prior to starting this functional training program. As detailed in Part 5, Training for Cardiovascular Fitness, the importance of cariodvuasclar conditioning under load carriage and hot conditions should be considered in your preparation. This means your strength and endurance training should work towards replicating the continuous nature of the PAT, which comes with a very significant cardiovascular demand i.e. do your exercises as a continuous circuit. It is strongly suggested that you seek advice from an appropriately qualified fitness professional before you start. This will ensure that the resistance program you are doing is correct and appropriate for your training level. General Safety Considerations for Training Always keep your spine in a neutral position. Don t forget this includes your neck Ensure there is a straight line between your ears, shoulders and hips Always activate your core muscles and maintain this activation throughout the exercise With any exercises in the standing position, your feet should be shoulder-width apart to create a stable base of support, with your knees slightly bent Ensure your shoulders are always in a set position (back and down) and don t round your shoulders forward When completing resistance training, never lock your joints as this will place all the pressure through them increasing the risk of injury Control when lifting is essential. Swinging the load will not give muscles the appropriate stimulus and can lead to injury These tips are not only important while completing an exercise but should also be adhered to when accessing and returning weights or pulleys The following Functional Training Program has been colour-coded to reflect the various stages. This is also reflected in the fitness program in Part 7 of this guide. The code is as follows: Green = Beginner Blue = Intermediate Red = Advanced Page 16 of 40
Exercise 1 For Beginners Bicep curl into overhead press 10 to 15 kg dumbbell (or small bar attachment on low pulley with 10 to 15 kg resistance) With your feet positioned shoulder-width apart and your knees slightly bent, start with your arms straight in front of your thighs Grasp the bar/dumbbell Keeping your palms facing in the same direction, bend your elbows and curl the bar/dumbbell until near shoulder-height Push bar/dumbbell straight up overhead ensuring it remains slightly in front of your head Lower the bar/dumbbell back to your shoulders, and then lower it to the starting position Complete 3 sets of 6 to 10 repetitions For Intermediate single arm overhead press with step Medium to high pulley with 7 to 10 kg resistance (or 7 to 10 kg dumbbell) Back pack loaded with 20 kg (start with lower load such as 10 kg and build up to 20 kg) Stand with your feet shoulder-width apart and knees slightly bent Hold the pulley or dumbbell in one hand, out to the side of your body, and slightly above the height of your head While taking a step forward with the opposite leg (to the hand holding the weight) extend your arm in an upward and forward direction until just before it is completely straight Return to the start position Complete 6-10 repetitions Swap arms and repeat completing 2-3 sets on each arm Page 17 of 40
For Advanced single arm overhead press with step Medium/high pulley with 15 kg resistance or a 15 kg dumbbell Back pack loaded with 20 kg Complete as per above instructions, sets and repetitions Exercise 2 For Beginners Squat 10 kg dumbbell or small bar attachment on low pulley (10 kg resistance) Back pack with 20 kg load (start with a lower load e.g. 10 kg and build up to 20 kg) Hold dumbbell/bar (both hands for bar, or dumbbell in each hand) Stand with feet shoulder-width apart and knees slightly bent Begin to move as if sitting down Move your hips backward and bend at the knees (should be no arching of the lower back) The depth of your squat should ensure your knees don t pass in front of your toes Aim to progress to squats at depths where your thighs are parallel to the ground Return to the upright position Complete 3 sets of 6 to 10 repetitions Page 18 of 40
For Intermediate squat into bicep curl and overhead press 12.5 to 25 kg dumbbell (or small bar attachment on low pulley with 12.5 to 25 kg resistance) Back pack loaded with 20 kg Hold dumbbell/bar in 2 hands, and in front of your thighs Have your feet positioned shoulder-width apart with your knees slightly bent Squat as if about to sit down Do not arch your lower back Return to the upright position Keeping your palms facing in the same direction, bend your elbows and curl the bar/dumbbell until near shoulder-height Push the bar/dumbbell straight up overhead ensuring it remains slightly in front of your head Lower the bar/dumbbell back to your shoulders and then back to the starting position Complete 3 sets of 6 to 10 repetitions For Advanced squat into bicep curl and overhead press 30 kg dumbbell (or small bar attachment on low pulley with 30 kg resistance) Back pack loaded with 20 kg Complete as per above instructions, sets and repetitions Exercise 3 For Beginners single-sided load carry 15 kg dumbbell Back pack loaded with 20 kg (start with a lower load e.g. 10 kg and build up to 20 kg) Place 20 kg backpack securely on your back Perform a half-squat to pick up the dumbbell from kneeheight (from a bench or shelf) and hold directly by the side of your leg Walk 50 metres and place the dumbbell down Immediately pick up the dumbbell (from knee-height) in other hand, and perform a half-squat Repeat above process 4 times so the total distance walked is equivalent to 200 metres Page 19 of 40
For Intermediate single-sided load carry 22.5 kg dumbbell Back pack loaded with 20 kg Complete as per above instructions For Advanced single-sided load carry 30 kg dumbbell Back pack loaded with 20 kg Complete as per above instructions Exercise 4 For Beginners step-ups Backpack loaded with 20 kg (start with a lower load e.g. 10 kg and build up to 20 kg) Step (fixed or aerobic step) 25 to 30 cm in height Place backpack securely on your back Perform 36 step-ups (a completed step is both feet up and both feet down) ensuring that you swap the lead leg intermittently throughout the exercise Alternative for Beginners step-ups (no backpack) 2 x 10 kg dumbbells Step (fixed or aerobic step) Hold 1 dumbbell in each hand Perform 36 step-ups Page 20 of 40
For Intermediate step-ups Backpack loaded with 20 kg load plus 1 x 10 kg dumbbell Step (fixed or aerobic step) Place backpack securely on your back and hold 10 kg dumbbell in one hand by your side Perform 36 step-ups Alternate dumbbell between hands throughout exercise Alternative for Intermediate step-ups (no backpack) 2 x 15 kg dumbbells Step (fixed or aerobic step) Complete as per above instructions for Alternative Beginner Exercise 4 step ups For Advanced step-ups Backpack loaded with 20 kg load plus 1 x 20 kg dumbbell Step (fixed or aerobic step) Complete as per above instructions for Intermediate Exercise 4 step-ups Alternative for Advanced step-ups (no backpack) 2 x 20 kg dumbbells (alternative) Step (fixed or aerobic step) Complete as per above instructions for Alternative Beginner Exercise 4 step-ups Page 21 of 40
Exercise 5 For Beginners static dumbbell holds 1 x 7.5kg dumbbell and 1 x 5 kg dumbbell me a split stance (one foot forward and one foot backward) Pick up dumbbells so the lightest one is in your back hand Raise dumbbells to eye level with knuckles on both hands facing away from your face and your front elbow in line with your front knee Hold in this position for 40 seconds Rest for 20 seconds Pick up dumbbells so the lightest one is in your back hand Hold at waist-height for 40 seconds using an overhand grip for each side Arms should not be locked and you should have a slight bends at the elbows Rest for 20 seconds Page 22 of 40
Pick up dumbbells so the lightest one is in your back hand Hold at below knee-height for 40 seconds using an overhand grip for each side Perform a half-squat or lunge stance to ensure correct positioning Rest for 2 minutes Repeat above routine ensuring you use alternate dumbbells for each hand For Intermediate static dumbbell holds 1 x 10 kg dumbbell and 1 x 5 kg dumbbell Complete as per above instructions For Advanced static dumbbell holds 1 x 12.5 kg dumbbell and 1 x 5 kg dumbbell Complete as per above instructions Exercise 6 For Beginners pulley advance Backpack loaded with 20 kg (start with a lower load e.g. 10 kg and build up to 20 kg) Pulley system with tricep rope attachment set at waist-height (or floor-height set to 10 kg resistance) Place backpack securely on your back Place tricep rope over 1 shoulder, holding with 2 hands Advance by stepping forward as far as weight stack allows, and count your steps Walk backward in a controlled movement and repeat until you complete 45 steps forward Rest for 30 seconds and repeat so that you have completed 5 sets of 45 steps (alternating the tricep rope over the opposite shoulder each time) Page 23 of 40
Alternate For Beginners loaded hill walk Backpack loaded with 20 kg Treadmill or hill of approximately 5% gradient 2 x 5 kg dumbbells Place backpack securely on your back If using a treadmill set it to a walking speed and 5% gradient Pick up one dumbbell in each hand and walk for 5 minutes For Intermediate pulley advance Backpack loaded with 20 kg Pulley system with tricep rope attachment set at waist-height (or alternatively floor-height set to 15 kg resistance) Complete as per instructions for Beginner Exercise 6 pulley advance Alternative For Intermediate loaded hill walk Backpack with 20 kg load Treadmill or hill of approximately 5% gradient 2 x 7 kg dumbbells Complete as per instructions for Alternative Beginner Exercise 6 loaded hill walk For Advanced pulley advance Backpack loaded with 20 kg Pulley system with tricep rope attachment set at waist-height (or floor-height set to 20 kg resistance) Complete as per instructions for Beginner Exercise 6 pulley advance Page 24 of 40
Alternative For Advanced loaded hill walk Backpack loaded with 20 kg Treadmill or hill of approximately 5% gradient 2 x 10kg dumbbells Complete as per instructions for Alternative Beginner Exercise 6 loaded hill walk Exercise 7 For Beginners dumbbell crawling walk 2 x 6 kg dumbbells Assume a crawling position with dumbbells in each hand From this position perform a crawling walk manoeuvre with dumbbells and feet in contact with the ground Ensure your knees are not in contact with the ground and that you maintain a neutral spine Crawl for 10 metres and repeat 3 times For Intermediate scrum squat (pulley) Backpack loaded with 20 kg (start with a lower load e.g. 10 kg and build tolerance to 20 kg) Pulley system with tricep rope attachment set at floor-height and 10 to 15 kg resistance) Place backpack securely on your back Hold tricep rope securely with one hand over one shoulder Assume the crawl walk position with one hand and both feet on the ground ensuring that you maintain a neutral spine. Ensure there is some bend in your knees Push forward by straightening your knees and rocking back to the original position Repeat 10 times, rest for 2 minutes and complete 4 sets (2 on each hand) Page 25 of 40
Alternative For Intermediate scrum squat (elastic) Backpack loaded with 20 kg Elastic tubing (e.g. tyre tubes) secured to a post Complete as per above instruction for Intermediate Exercise 7 Scrum squat (Pulley) with elastic tubing to replace tricep rope and pulley For Advanced scrum squat (pulley) Backpack with 20 kg load Pulley system with tricep rope attachment set at floor-height and 20 kg resistance Complete as per above instruction for Intermediate Exercise 7 Scrum squat (Pulley) Alternative For Advanced scrum squat (elastic) Backpack loaded with 20 kg Elastic tubing (e.g. tyre tubes) secured to a post Complete as per above instruction for Intermediate Exercise 7 Scrum squat (Pulley) with elastic tubing to replace tricep rope and pulley Page 26 of 40
Exercise 8 For Beginners resisted backward walk (pulley) Backpack loaded with 20 kg (start with lower load e.g. 10 kg and build tolerance to 20 kg) Pulley system with tricep rope attachment set at floor-height and 40 kg resistance Place backpack securely on your back Hold tricep rope in each hand Perform a half squat and walk backward as far as the weight stack allows Count you steps and return to starting position Repeat so that you have completed 20 steps backward Rest and repeat twice Alternative For Beginners resisted backward walk (sled) Backpack loaded with 20 kg Makeshift sled such as a sack or bag with 40 kg inside Place backpack securely on your back. Perform a half squat and walk backwards 10 metres dragging the sled or sack along ground Rest and repeat twice Page 27 of 40
For Intermediate resisted backward walk (pulley) Backpack with 20 kg load Pulley system with tricep rope attachment set at floor-height and 50 kg resistance Complete as per above instructions for Beginner Exercise 8 Resisted backward walk (Pulley) Alternative For Intermediate resisted backward walk (sled) Backpack with 20 kg load Makeshift sled such as a sack or bag with 50 kg inside Complete as per above instructions for Alternative Beginner Exercise 8 Resisted Backward Walk (Sled) For Advanced resisted backward walk (pulley) Backpack with 20 kg load Pulley system with tricep rope attachment set at floor-height and 60 kg resistance Complete as per above instructions for Beginner Exercise 8 Resisted backward walk (Pulley) Alternative For Advanced resisted backward walk (sled) Backpack with 20 kg load Makeshift sled such as a sack or bag with 60 kg inside Complete as per above instructions for Alternative Beginner Exercise 8 Resisted Backward Walk (Sled) Page 28 of 40
PART 7 - How to Structure Your Program The tables below provide a suggested structure for your program which will help you prepare for the PAT. The 4 weeks for each competency level (beginner, intermediate and advanced) is just a guide, and you should be able to complete all of the tasks at the appropriate resistance before progressing to the next level. If your current level of fitness requires you to start at week 1 of the beginner program, it is recommended that you commence this program more than 12 weeks prior to the scheduled date of the PAT. Functional warm up / Mobility routine This should be completed every day and are what is meant by an active rest day. This will help your recovery and allow you to get the most out of the training days. On the other days where there is some training scheduled, this routine should be done at the beginning of your session as a warm up (see Part 3). and Endurance days It is suggested that the exercises found in this section be completed as a circuit on the days marked as. Aim to complete 1-2 circuits, varying the rest break depending on your fitness level. Also if you are finding it difficult to complete the whole circuit, you should structure it like a more traditional workout, doing the recommended number of sets for one exercise before moving onto the next. Beginner Circuit (note recommended repetitions and resistance) Exercise Reps Resistance Additional load Bicep curl into overhead press 6-10 10-15kg dumbbell Squat 6-10 BW-10kg dumbbell 10-20kg backpack Single sided load carry 200m 15kg dumbbell 10-20kg backpack Step ups 36 10-20kg backpack Above shoulder static hold 40sec 12.5kg 40 seconds rest Waist static hold 40sec 12.5kg 40 seconds rest Below knee static holds 40sec 12.5kg 40 seconds rest Loaded Hill walk 5 mins @ 5% 2x5 kg dumbbells 10-20kg backpack Dumbbell crawling walk 10metres 2x6kg Resisted backwards walk 20 steps 40kg 10-20kg backpack Page 29 of 40
Intermediate Circuit (note recommended repetitions and resistance) Exercise Reps Resistance Additional load 10-20kg Single arm overhead press with step 6-10 7-10kg dumbbell backpack Squat into bicep curl and overhead press 6-10 12.5-20kg dumbbell 20kg backpack Single sided load carry 200m 22.5kg dumbbell 20kg backpack Step ups 36 10kg dumbbell 20kg backpack Above shoulder static hold 40sec 15kg 30 seconds rest Waist static hold 40sec 15kg 30 seconds rest Below knee static holds 40sec 15kg 30 seconds rest Loaded Hill walk 5 mins @ 5% 2x7kg dumbbells 20kg backpack Scrum squat 10 each hand 10-15kg 10-20kg backpack Resisted backwards walk 20 steps 50kg 20kg backpack Advanced Circuit (note recommended repetitions and resistance) Exercise Reps Resistance Additional load Single arm overhead press with step 6-10 15kg dumbbell 20kg backpack Squat into bicep curl and overhead press 6-10 30kg dumbbell 20kg backpack Single sided load carry 200m 30kg dumbbell 20kg backpack Step ups 36 20kg dumbbell 20kg backpack Above shoulder static hold 40sec 17.5kg 20 seconds rest Waist static hold 40sec 17.5kg 20 seconds rest Below knee static holds 40sec 17.5kg 20 seconds rest Loaded Hill walk 5 mins @ 5% 2x10kg dumbbells 20kg backpack Scrum squat 10 each hand 20kg 20kg backpack Resisted backwards walk 20 steps 60kg 20kg backpack Cardio and Core days It is suggested that you combine these components on the same day. Also note where there is the option to include an extra cardio session in the week. Heat days Where you see Heat in the program is an opportunity to train with some additional clothing to help mimic the conditions of the PAT and get used to the thermal effect of wearing PPC. You can wear a tracksuit and hat while doing the exercises for that day, just remember to adequately Page 30 of 40
hydrate and listen closely to your body s signals. Progression through the Stages This program is a guide as to when you should look to advance the intensity of the training program. On completing each stage you might find you are able to advance to the next stage faster than the prescribed timeline. This is encouraged however you should only do so if you are confident that you were able to complete the exercise using the appropriate technique and posture through all sets and reps. Alternatively, if you feel that you are not ready to advance to the next stage you should remain at the current level until you feel you are able to do so. Taper Week You should not be completing week 4 of the advanced program in the days leading up to undertaking the PAT. You should start your training well in advance of the proposed date (ideally 3 months, recommended 6 months), which will allow you the opportunity to keep training at week 4 advanced for several weeks and then taper. A taper week is designed to ensure that your body is sufficiently rested and has sufficient time to recover from the rigors of this training program. This will ensure that it is in the best possible shape to complete the PAT. The taper week should be conducted the week prior to the PAT so that the frequency and intensity of the exercises is halved. Other important considerations As recommended in PART 2 of this guide, all candidates should complete a PAR-Q prior to commencing their program and consult their GP if they have not been regularly physically active in the past 6 months. Throughout this guide we have recommended you consult a suitable qualified fitness professional, who will help you best understand how to adapt this training guide to your level of fitness and to the facilities and equipment you have access to. We recommend professionals registered with either Fitness Australia or Exercise and Sports Science Australia o https://fitness.org.au/ o https://www.essa.org.au/ If you are ever unsure of your health or fitness status during PAT training, consult your GP. Do your best to plan your training week. Planning your (active) rest days is just as important as the training days If you miss a day, do your best to hit the target number of sessions for that week but avoid doing two days back-to-back. Listen to your body and consider if catching up on a session you ve missed will benefit or harm your training progress. Page 31 of 40
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12 week/level Fitness Program* * As detailed in Part 1, the information in this guide and its fitness programs have been designed for individuals who currently undertake resistance and cardiovascular training at least 2 days a week. The 12 week/level or 4 week/level Fitness Program may be suitable for these individuals. * Individuals who do not currently perform physical activity should not attempt the 4 week/level Fitness Program, and initially attempt to increase their base level of cardiovascular fitness and strength prior to commencing the 12 week/level or 4 week/level Fitness Program. Beginner weeks/levels Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 1 Cardio + Core core routine Week 2 Cardio + Core core routine Week 3 Cardio + Core core routine Rest or optional cardio Week 4 Cardio + Core core routine Rest or optional cardio See the next page for the Functional Warm Up and Mobility Routine. Described in detail in Part 3 of this guide See the next page for Core exercise list. Described in detail in Part 4 of this guide. Take note of and progress the weight you use during the Core exercises. You can note this on the next page Training for cardiovascular fitness is described in detail in Part 5 of this guide. The Cardio described on this page is general cardiovascular training or cross training such as cycling, rowing, jogging or swimming. You will need to gradually build up on the intensity (and even duration of these sessions) so as to best compliment the rest of your program. See the next page for the beginner circuit list. Described in detail in Part 6 and Part 7 of this guide Remember to work towards doing your strength days as a continuous circuit so as to get the most effective cardiovascular conditioning for the PAT Page 33 of 40
Functional warm up and mobility routine Notes Core exercises list Notes Write your weight progress here Whole body movement e.g. row, jog 5 minutes Bridging 3 sets of 6 reps Back to front leg swings ~15 swings ea Forward lunge with single side weight 2 sets of 10 reps ea Side to side leg swings ~15 swings ea Body weight squat wing single side weight 2 sets of 10 reps ea Arm swings ~ 15 swings ea 45 degree step and hold 2 sets of 10 reps ea Cat-camel curls ~10 reps Scrum squat 3 sets of 5 reps ea Good mornings 5-10 movements Step up with leg drive and hold 2 sets of 10 reps ea Body weight squats Calf walk Lunge walk 10 reps 40 steps 10 ea Beginner strength exercises Reps Resistance Additional load Note recommended repetitions and resistance Bicep curl into overhead press 6-10 10-15kg dumbbell Squat 6-10 BW-10kg dumbbell 10-20kg backpack Single sided load carry 200m 15kg dumbbell 10-20kg backpack Step ups 36 10-20kg backpack Above shoulder static hold 40sec 12.5kg 40 seconds rest Waist static hold 40sec 12.5kg 40 seconds rest Below knee static holds 40sec 12.5kg 40 seconds rest Loaded Hill walk 5 mins @ 5% 2x5 kg dumbbells 10-20kg backpack Dumbbell crawling walk 10metres 2x6kg Resisted backwards walk 20 steps 40kg 10-20kg backpack Page 34 of 40
Intermediate weeks/levels Week 5 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Cardio + Core core routine Core core routine Week 6 Cardio + Core core routine Core core routine Week 7 Week 8 Cardio + Core core routine Cardio + Core core routine + heat controlled safe heat exposure + heat controlled safe heat exposure Rest or optional cardio See the next page for the Functional Warm Up and Mobility Routine. Described in detail in Part 3 of this guide See the next page for Core exercise list. Described in detail in Part 4 of this guide. Training for cardiovascular fitness is described in detail in Part 5 of this guide. The Cardio described on this page is general cardiovascular training or cross training such as cycling, rowing, jogging or swimming. You will need to gradually build up on the intensity (and even duration of these sessions) so as to best compliment the rest of your program. See the next page for the beginner circuit list. Described in detail in Part 6 and Part 7 of this guide Remember to work towards doing your strength days as a continuous circuit so as to get the most effective cardiovascular conditioning for the PAT Heat Days are discussed in Part 5 and Part 7 of the preparation guide Page 35 of 40
Functional warm up and mobility routine Notes Core exercises list Notes Write your weight progress here Whole body movement e.g. row, jog 5 minutes Bridging 3 sets of 6 reps Back to front leg swings ~15 swings ea Forward lunge with single side weight 2 sets of 10 reps ea Side to side leg swings ~15 swings ea Body weight squat wing single side weight 2 sets of 10 reps ea Arm swings ~ 15 swings ea 45 degree step and hold 2 sets of 10 reps ea Cat-camel curls ~10 reps Scrum squat 3 sets of 5 reps ea Good mornings 5-10 movements Step up with leg drive and hold 2 sets of 10 reps ea Body weight squats Calf walk Lunge walk 10 reps 40 steps 10 ea Intermediate strength exercises Reps Resistance Additional load Note recommended repetitions and resistance Single arm overhead press with step 6-10 7-10kg dumbbell 10-20kg backpack Squat into bicep curl and overhead press 6-10 12.5-20kg dumbbell 20kg backpack Single sided load carry 200m 22.5kg dumbbell 20kg backpack Step ups 36 10kg dumbbell 20kg backpack Above shoulder static hold 40sec 15kg 30 seconds rest Waist static hold 40sec 15kg 30 seconds rest Below knee static holds 40sec 15kg 30 seconds rest Loaded Hill walk 5 mins @ 5% 2x7kg dumbbells 20kg backpack Scrum squat 10 each hand 10-15kg 10-20kg backpack Resisted backwards walk 20 steps 50kg 20kg backpack Page 36 of 40
Advanced weeks/levels Week 9 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Cardio + Core core routine Rest or optional cardio Week 10 Cardio + Core core routine Core core routine Week 11 Week 12 Cardio + Core core routine Cardio + Core core routine + heat controlled safe heat exposure + heat controlled safe heat exposure Rest or optional cardio See the next page for the Functional Warm Up and Mobility Routine. Described in detail in Part 3 of this guide See the next page for Core exercise list. Described in detail in Part 4 of this guide. Training for cardiovascular fitness is described in detail in Part 5 of this guide. The Cardio described on this page is general cardiovascular training or cross training such as cycling, rowing, jogging or swimming. You will need to gradually build up on the intensity (and even duration of these sessions) so as to best compliment the rest of your program. See the next page for the beginner circuit list. Described in detail in Part 6 and Part 7 of this guide Remember to work towards doing your strength days as a continuous circuit so as to get the most effective cardiovascular conditioning for the PAT Heat Days are discussed in Part 5 and Part 7 of the preparation guide Page 37 of 40
Functional warm up and mobility routine Notes Core exercises list Notes Write your weight progress here Whole body movement e.g. row, jog 5 minutes Bridging 3 sets of 6 reps Back to front leg swings ~15 swings ea Forward lunge with single side weight 2 sets of 10 reps ea Side to side leg swings ~15 swings ea Body weight squat wing single side weight 2 sets of 10 reps ea Arm swings ~ 15 swings ea 45 degree step and hold 2 sets of 10 reps ea Cat-camel curls ~10 reps Scrum squat 3 sets of 5 reps ea Good mornings 5-10 movements Step up with leg drive and hold 2 sets of 10 reps ea Body weight squats Calf walk Lunge walk 10 reps 40 steps 10 ea Advanced strength exercises Reps Resistance Additional load Note recommended repetitions and resistance Single arm overhead press with step 6-10 15kg dumbbell 20kg backpack Squat into bicep curl and overhead press 6-10 30kg dumbbell 20kg backpack Single sided load carry 200m 30kg dumbbell 20kg backpack Step ups 36 20kg dumbbell 20kg backpack Above shoulder static hold 40sec 17.5kg 20 seconds rest Waist static hold 40sec 17.5kg 20 seconds rest Below knee static holds 40sec 17.5kg 20 seconds rest Loaded Hill walk 5 mins @ 5% 2x10kg dumbbells 20kg backpack Scrum squat 10 each hand 20kg 20kg backpack Resisted backwards walk 20 steps 60kg 20kg backpack Page 38 of 40
4 week/level Fitness Program* * As detailed in Part 1, the information in this guide and its fitness programs have been designed for individuals who currently undertake resistance and cardiovascular training at least 2 days a week. The 12 week/level or 4 week/level Fitness Program may be suitable for these individuals. * Individuals who do not currently perform physical activity should not attempt the 4 week/level Fitness Program, and initially attempt to increase their base level of cardiovascular fitness and strength prior to commencing the 12 week/level or 4 week/level Fitness Program. Week/levels Week 1 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Cardio + Core core routine Rest or optional cardio Week 2 Cardio + Core core routine Rest or optional cardio Week 3 Week 4 Cardio + Core core routine Cardio + Core core routine + heat controlled safe heat exposure + heat controlled safe heat exposure Rest or optional cardio See the next page for the Functional Warm Up and Mobility Routine. Described in detail in Part 3 of this guide See the next page for Core exercise list. Described in detail in Part 4 of this guide. Take note of and progress the weight you use during the Core exercises. You can note this on the next page Training for cardiovascular fitness is described in detail in Part 5 of this guide. The Cardio described on this page is general cardiovascular training or cross training such as cycling, rowing, jogging or swimming. You will need to gradually build up on the intensity (and even duration of these sessions) so as to best compliment the rest of your program. See the next page for the beginner circuit list. Described in detail in Part 6 and Part 7 of this guide Remember to work towards doing your strength days as a continuous circuit so as to get the most effective cardiovascular conditioning for the PAT Page 39 of 40
Functional warm up and mobility routine Notes Core exercises list Notes Write your weight progress here Whole body movement e.g. row, jog 5 minutes Bridging 3 sets of 6 reps Back to front leg swings ~15 swings ea Forward lunge with single side weight 2 sets of 10 reps ea Side to side leg swings ~15 swings ea Body weight squat wing single side weight 2 sets of 10 reps ea Arm swings ~ 15 swings ea 45 degree step and hold 2 sets of 10 reps ea Cat-camel curls ~10 reps Scrum squat 3 sets of 5 reps ea Good mornings 5-10 movements Step up with leg drive and hold 2 sets of 10 reps ea Body weight squats Calf walk Lunge walk 10 reps 40 steps 10 ea strength exercises Reps Resistance Additional load Note recommended repetitions and resistance Bicep curl into overhead press 6-10 10-20kg dumbbell 10-20kg backpack Squat 6-10 20-30kg dumbbell 10-20kg backpack Single sided load carry 200m 10-20kg dumbbell 10-20kg backpack Step ups 36 10-20kg dumbbell 10-20kg backpack Above shoulder static hold 40sec 12.5-17.5kg 30 seconds rest Waist static hold 40sec 12.5-17.5kg 30 seconds rest Below knee static holds 40sec 12.5-17.5kg 30 seconds rest Loaded Hill walk 5 mins @ 5% 2 x 5-10kg dumbbells 10-20kg backpack Dumbbell crawling walk 10metres 2x6kg Resisted backwards walk 20 steps 30-40kg 10-20kg backpack Page 40 of 40