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Royal Navy Pre-Joining Fitness Programme: A Four-Week Plan to Pass Your PJFT, Study notes of Physical Activity and Sport Sciences

A four-week fitness programme designed to help individuals prepare for the Royal Navy's Pre-Joining Fitness Test (PJFT). The programme focuses on muscular strength, aerobic conditioning, and recovery. It includes various exercises, such as running, press ups, squats, and sit up twists, and follows a progressive pattern to build fitness and endurance. The document also emphasizes the importance of proper nutrition and hydration. This plan is essential for recruits to pass the PJFT and begin their career in the Royal Naval Service.

What you will learn

  • What exercises are included in the Royal Navy Pre-Joining Fitness Test (PJFT) preparation programme?

Typology: Study notes

2021/2022

Uploaded on 09/27/2022

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Train smarter not harder
The pre-joining fitness test (PJFT), is the first step to the
joining process.
Physical fitness is an essential part of being in the Royal Navy,
the day-to-day is physically demanding and so the joining process
assists recruits in preparing for initial training and life in the Royal
Naval Service.
This plan, if followed closely, will help you get fit to join and pass
your PJFT with ease.
Exercise is only one part of being fit and healthy, please see the
advice and guidance section on the website for more information
on diet and lifestyle.
Dos
Ensure you are eating the right food
to fuel your training
Hydrate regularly
Wear the right clothes for your
training, this will help to keep you
healthy and injury free
Follow the plan closely and make
sure you are following the step-
by-step guide to each exercise on
the website
You can use the plan to fit within
your lifestyle - choose the days
which suit you
Don’ts
Train if you experience any pain
or discomfort whilst you are
exercising. Please see medical
advice and rest until you are given
the all clear
Over-training can cause injury.
Please follow the plan closely to
ensure you stay fit and healthy
FOUR WEEK PRE-JOINING
FITNESS PROGRAMME
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Train smarter not harder

The pre-joining fitness test (PJFT), is the first step to the

joining process.

Physical fitness is an essential part of being in the Royal Navy,

the day-to-day is physically demanding and so the joining process

assists recruits in preparing for initial training and life in the Royal

Naval Service.

This plan, if followed closely, will help you get fit to join and pass

your PJFT with ease.

Exercise is only one part of being fit and healthy, please see the

advice and guidance section on the website for more information

on diet and lifestyle.

Dos

Ensure you are eating the right food

to fuel your training

Hydrate regularly

Wear the right clothes for your

training, this will help to keep you

healthy and injury free

Follow the plan closely and make

sure you are following the step-

by-step guide to each exercise on

the website

You can use the plan to fit within

your lifestyle - choose the days

which suit you

Don’ts

Train if you experience any pain

or discomfort whilst you are

exercising. Please see medical

advice and rest until you are given

the all clear

Over-training can cause injury.

Please follow the plan closely to

ensure you stay fit and healthy

FOUR WEEK PRE-JOINING

FITNESS PROGRAMME

Session Number

Type of session Explanation Notes

Session 1 Muscular strength and aerobic conditioning

5 rounds of the following:

200m run 10 wide arm press 10 sit up twists 5 burpees 5 squats

Try and maintain a pace on the run that doesn’t require you to rest when going into the exercises. Stay steady and controlled at approx. 70 – 80% of your max heart rate.

With the exercise, try and complete all the reps without breaking them up, focusing on form throughout each movement.

Session 2 Aerobic conditioning

6 x 400m run

1 min plank 30 seconds left side plank 30 seconds right side plank

*rest 30 seconds between each movement and repeat 5 times.

Try and maintain your time throughout each 400m run.

Start your watch each time and take note of the time it has taken you to complete the run. However long it has taken will be your rest. For example, if it has taken you 2 minutes, you will have 2 minutes recovery prior to starting the next run.

You should aim to complete the 400m run in less than 2 minutes each round.

Session 3 Muscular strength and conditioning

Every minute complete the following for a total of 4 rounds:

Minute 1 – 15 air squats Minute 2 – 15 press ups Minute 3 – 15 sit up twists Minute 4 – 15 squat thrusts

Every minute complete the prescribed reps. For example, minute 1 conduct 15 air squats. Once complete rest until the next minute commences and then conduct 15 press ups. Continue this pattern throughout.

On completion of the 4th exercise repeat the process a total of four times.

You should aim to have approximately 15/ seconds recovery each time. If you are struggling to hit the desired reps, then lower them accordingly.

Session Number

Type of session Explanation Notes

Session 1

Muscular strength and conditioning

30 seconds on, 15 seconds recovery x 4 of the following exercises:

1 - star jumps 2 - wide arm press 3 - squat thrusts 4 - outers 5 - dips 6 - V-sits 7 - squat thrusts

Perform as many reps as possible in the 30 second time frame. Have a 15 second recovery and then repeat this for a total of four rounds. Once four rounds have been completed move straight on to the next exercise below.

Aim to move throughout the 30 seconds, focus on form and the movement pattern rather than speed.

Session 2 Aerobic conditioning

1-mile run followed by:

20 press ups 20 squats 20 sit ups 10 press ups 10 squats 10 sit ups 5-minute run

Complete 1 mile at a steady pace as previously mentioned at 70-80% of your max heart rate. Then go straight into the exercises listed. Aim to complete the reps with little or no breaks focusing on form.

Once all the exercises have been completed, start your watch and jog for 5 minutes in total.

Session 3 Muscular strength andconditioning

Tabata session for the following exercises:

1 – squat thrusts 2 – star jumps 3 – press ups 4 – crunches

Tabata is performed by conducting one exercise for 20 seconds of work and then have 10 seconds recovery. This is performed for a total of 8 rounds. Once 8 rounds have been completed you will move on to exercise 2 and repeat the process above.

An increase in the number of exercises from last time. Exactly as before, record your reps for the first round and try and reach a similar number throughout each of the 8 rounds.

Session Number

Type of session Explanation Notes

Session 1

Muscular strength and aerobic conditioning

4 rounds of the following:

400m run 10 wide arm press 10 sit up twists 10 press ups 10 lunges

An increase in distance from week 1 but one less round. Similar to week 1 maintain a pace on the run that ensures you do not need rest when going into the exercises. Stay steady and controlled at approx. 70 – 80% of your max heart rate.

With the exercises try and complete all the reps without breaking them up and focus on form throughout each movement.

Session 2 Aerobic conditioning 3-mile run

Maintaining a good pace that you feel comfortable throughout is the aim of this session. Try not to set your pace too fast when you start and gradually increase it as you progress through the run.

Session 3 Muscular strength and aerobic conditioning

Every minute on the minute for 15 minutes, 15 squat thrusts. In the remaining time conduct air squats.

Every minute perform 15 squat thrusts. In the remaining time conduct air squats. These air squats are there to keep your body moving for the duration of the 15 minutes. Use them as a recovery and focus on depth and form rather than speed.