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The main components of my plan are to increase strength within muscles and size over definition. I train my legs and my arms the most and for the arms I do a multitude of curls including: hammer to neutral, hammer, preacher, v-bar, kickbacks, skull crushers and overhead extensions. How I can improve this is repitition and consistency with my work. This can be done by doing more volume and going more than 4 times a week to improve power and strength within my muscles. And it is relevant to my service because it’s an enduring job that requires strength to lift machinery

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using weights to gain more muscle mass, to increase strength and help with recovery. using weights in various ways to improve certain areas, that lack the most.

e.g Bulgarian split use your quadriceps, hamstrings and glutes, same with rdls.

increasing my strength allows me to have a greater chance at meeting the army entrants levels.

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Working on speed and endurance

Training jsing HIIT and increasingly longer runs, inc. 1.5mi

Improves short-sprint and long-distance running performance

Applies to most services' fitness assessment which requires a 1.5mi run in a specified time and a specified score on the bleep test

Jon

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Main components of my plan are strength power and cardio I train a lot of upper body and pull ups to gain control over my body weight so body weight exercises are a main part of my routine like pull ups and press ups and all of these are in aim to train towards the military so I also do shoulder press bench press and hammer curls to increase my overall strength whilst making sure I’m staying consistent .

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In my plan I've been prioritising looking at improving 1.5 miler because I never do it and therefore am quite behind compared other components. Training methods you can do are all just types of cardiovascular endurance, you could just doing the actual 1.5 by itself a few times a fortnite but I don't becsuse im so busy i dont even have 10 minutes to spare or so i tell myself. therefore i might want to do some interval training in the form of sprinting to jogging for an even shorter time as sprinting is harder then running so i cant do it for barely more than 30 second intervals. Short duration high intensity training like this is still proven to somewhat significantly improve your cardiovascular endurance as we saw in that one video that one time.

this will help my raf fitness test that is just a treadmill run 1.5 miler and you need 12.43 sec

sam

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Within my training plan I primarily focused on my cardiovascular endurance with using distance runs, bike, treadmill and rower

The ups fitness test that it can be used for is the beep test which Is Seen in Fire, all Military police which I sessentis To all services

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Muscular Endurance and Muscular Strength,

UPS fitness tests (fire service)

Equipment Carry - tests the both muscular strength and endurance by having to carry equipment for a period of time

Shoulder Press - a test in the Avon fire service where you’re required to lift a weight of 30kg in a shoulder press position once. Tests muscular strength which is what I was working on

Ladder Climb - tests your muscular endurance of being able to climb for a certain period of time

Robin

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My strength, my endurance and my power are the components i have worked the most on. I have used Fartlek training, Plyometric training and Strength training. I have been working on my endurance to improve my bleep test score as well as my strength and power to improve my med ball throw distance and push ups. To improve my endurance i have been running more, to improve my strength i have been weight training more and to improve my power i have been doing things like weighted jumps and running with a heavy backpack on. Amber

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within my plan my end goal was to improve my cardiovascular endurance, muscular strength and body composition. Training methods to support these are running, weight lifting with use of dumbbells and weighted plates, to enhance my overall body composition i did more planks, burpees, squats and sit ups.

the uniformed protective service fitness test which i think alignes most with what i have been aiming to achieve in my fitness plan is the infantry.

They require a bleep test, mid thigh pull and medicine ball throw, all which fit in to what i’ve been doing.

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two of the main components I’ve been trying to improve is my cardiovascular endurance and strength. In college I do half upper body and half lower body within the 45 minutes, I focus on cardio within the lower body. I was doing rowing and cycling mainly and a bit of running outside of college. This helped with building my heart and lung capacity and stamina which is inportant in any ups for as you often have to do hard work with little or no rest. And upper body I do things such as lat pull downs to help with pull ups and just gilding upper back which is useful for tasks like rope climbing and carrying heavy loads, another example I did was hanging leg raises which engage your core and grip strength. For the cardio I was focusing on endurance as for the marines the bleep test score you are expected to get minimum of 11 and the 1.5 under 12 minutes. For the upper body I was focussing for more of the tests at the begining of training like push ups, pull ups and sit ups. All of these examples I did in the gym helped with this

Matt

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- strength, muscular endurance, cardiovascular endurance

- training methods - interval training and weight training and fartlek training

- the ups fitness test - bleep test for the police, fire service equipment carry, the strength and endurance testing for the ambulance service.

Macey

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Charlie gregson-

Developed full body strength/power

UPS fitness tests that it my programme aids:

-mid thigh pull

-medball throw

-rucking with weight will be easier due to the lower body/ posterior chain strength

My programme was best suited for the army fitness assessments.

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for muscular endurance and muscular strength done exercises like chest press, bench press, hammer curls and leg raises. these can help with the push up and pull up test in the army as these require stength

george e

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muscular endurance by doing bodyweight exercises such as push ups and sit ups aswell as cardio vascular endurance by doing interval training on a bike aswell as runs

this will help with fitness tests such as beep tests for running, push ups and sit ups for the army physical assessments

will b

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I plan to increase my muscle mass and muscular endurance and strength. This will help me with doing pathetic Royal Navy fitness tests like pull ups and push ups and I’ve been attempting to achieve with my plan a more focused sessions on building muscle mass and strength- Willem

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My main components I have attempted to improve is cardio and endurance through the rowing machine and treadmill

The ups enterance fitness test that most reflect what I have been attempting to achieve with my plan is the bleep test and 1.5 mile run which can help with doing the multi stage shuttle run in the police

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Main components I attempted to improve -

Cardiovascular endurance and muscular strength.

Training methods -

Interval training

Weight training (fartlek training)

UPS entrance fitness tests most reflect on what I have been attempting to achieve -

Bleep test

1.5 mile run

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Cardio vascular endurance- bike and treadmill work

strength- weighted exercise

Army

bleep test, needs cardio vascular endurance

mid thigh pull needs strength

Martha

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The main components I’ve attempted to improve is cardiovascular endurance while running and back arm strength especially for pull ups. As well as how much I can squat. Bleep test, push up test for the army. Isla

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Will Stirzaker

In my training I have attempted to improve my muscular strength and my power.

I have been trying to improve my medicine ball throw , the standard I need to achieve is 3.1m which I can achieve but barely. I have attempted to improve this by doing bench press and pushups in my training.

I also need to be able to do a 76kg mid thigh pull, which I have been training for by doing weighted squats on a squat rack as it strengthens my thighs and also improves my explosive power required to do the mid thigh pull.

These entrance tests are for joining the army as an infantry officer.

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Seren Hudson

cardiovascular endurance- 10 mins on treadmill after session to improve time- interval training

strength- using dumbbells to gain muscle to improve strength- weight training

Most relevant UPS example- Bleep Test in Armed Forces to achieve 8.7

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Endurance and speed

HIIT training and increasingly longer runs

Jon