Download Royal Navy Pre-Joining Fitness Programme: A Four-Week Plan to Pass Your PJFT and more Study notes Physical Activity and Sport Sciences in PDF only on Docsity!
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.
