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PTI CPL Julian Suitor says it is
important to train regularly for
any ADF fitness assessment -- but
it does not have to be monoto-
Instead of just performing endless
push-ups, sit-ups, running 2.4km, walk-
ing 5km or swimming laps, he says there
are alternative exercises which will assist
you to achieve and exceed your fitness
"The majority of ADF personnel are
required to complete service specific fit-
ness assessments either annually, or bian-
nually," CPL Suitor says.
"If members don't train between
assessments they will experience a decay
in fitness and muscular adaptations
required to pass the specific assessment.
"For military fitness assessments,
personnel need to train to exceed the
requirements of the assessment; if they
don't then they will place themselves at
risk of not meeting the requirements.
"Before attempting any additional fit-
ness training, ensure you meet with your
local PTI to plan a program that suits
your individual fitness requirements and
stage of training."
He also says when training for the
different aspects of ADF fitness tests it is
important to train for each exercise with
There are many variations to the push-
up, arm hang, sit-up, run, walk or swim
which will add variety to your training and
assist with your fitness assessment goals.
CPL Suitor explains a few of them,
but says exercise selection and repeti-
tions is dependent on the individual's
"For push-ups, try completing a
set of standard push-ups until fatigue
sets in, then switch to push-ups on the
knees. This allows for further push-ups
to be completed and also assists in pro-
viding overload for the musculature to
To make push-ups more difficult and
for added variety, try to complete push-
ups in a decline position. To make push-
ups easier, perform an incline variation.
For the flex-arm hang or pull-ups, try a
lying pull-up or assisted pull-ups to pro-
vide overload or to build up to complet-
ing a single pull-up.
Take the sit-up a bit further by having
your arms folded and/or your feet unsup-
ported. If the feet are not supported then
the hip flexors contribute less, loading
the abdominals more during the exercise,
making it more difficult to perform,
facilitating a muscular adaptation.
For running, try to do interval train-
ing, focusing on breaking up the 2.4km
into 400m or 600m intervals.
To do this there are many variations,
one example being to use a 1:1 work/
Take note of how long it takes to run
the 400m or 600m interval and then rest
for the same time before attempting the
next interval. This can then be repeated
until a distance of 2.4km is achieved, or
3.2km for further overload.
For additional information on training for ADF
fitness tests and remedial fitness training,
visit the resources section on the ADF Physical
Training School intranet site, or the activities/
PT Sport and Recreation section on the Army
Headquarters intranet page.
Training for your annual fitness assessment
does not need to be boring, writes SGT
Livening things up
try to do
Sit-up with arms folded.
March 29, 2012
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