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Health and Safety

  • If you are injured or ill, do not train. Seek professional medical advice if in doubt
  • Always warm up and warm down when exercising
  • Food, hydration, and outdoor weather protection all need to be part of your training routine
  • Train with a friend where possible, for both enjoyment and safety.
Running
Training

Build the base first. Complete 4-5 runs per week (avoid treadmills).

Session 1   

25 min in flat terrain (easy/slow pace - see ledger below) 

Session 2   

20 min in Fartlek (1 min slow/1 min easy/1 min steady/1 min hard/repeat) 

Session 3   

30 min in undulating terrain (easy/slow pace)

Session 4   

2.4 km self test followed by 10 min easy/slow pace

Session 5   

20 min in Fartlek (1 min slow/1 min easy/1 min steady/1 min hard/repeat) 

Increase the duration of each session by 3-5 min per week.

Run Speed Ledger

 

Steady 

2.4 km pace

Slow 

40-50% below 2.4 km pace

Easy 

20-30% below 2.4 km pace

Hard 

10-20% faster than 2.4 km pace 

Attempt a 2.4 km run

Map out a 2.4 km distance and test yourself.

Training Time Frames to Reach the Standard

If you have not achieved the minimum standard for the 2.4 km run, you'll need to focus on your running training.

  • For every 60 sec you are over your required minimum standard, it will take approximately 4 weeks of consistent running training (as outlined above) to achieve the standard
  • If you are not consistently achieving the 2.4 km run standard, it will take approximately 2 to 4 weeks of consistent running training to achieve the standard.
Vertical Jump
Technique

You must train both, the explosive power in your legs, as well as the technique and co-ordination of the jump.

  • Start with your arms straight in front of your body
  • As you bend your knees, let your arms swing past your sides and slightly behind you
  • Spring up from your crouch position and bring the arms forward, allowing the arm closest to the board to continue all the way up to hit the board.
Training

The best training for this activity is to practice the vertical jump itself.

  • Warm up with a series of dynamic movements, including double leg squat, single leg squat and 4-5 sub-maximal practice vertical jumps
  • Complete 6-8 repetitions of maximum vertical jump movements, with 45-60 sec rest between each maximal vertical jump repetition
  • Your vertical jump training should occur 3-4 times per week.
Training Time Frames to Reach the Standard

If you have not achieved the minimum standard for the vertical jump test, you'll need to work on your technique. For some of us, maximal explosive jumps are something we haven't done for a number of years, so it will take time for the movement pattern to become natural and comfortable.

If you are 2 or 3 cm below the minimum standard for the vertical jump test, give yourself approximately 4 weeks of consistent training as outlined above to achieve the standard.

Push-ups
Hand placement

Remember it is quality first, then quantity!

Lie on the ground, arms straight out from the body (in a cross position) and get someone to mark the inside of your elbows. This is where your middle fingers should be placed to give you your hand position.

90 Degree Push-ups

Elbow and shoulder joint horizontal at bottom of push-up, then extend fully at the elbow (elbow straightens) back to the starting position.

Training
  • 4 sets of 50-65% of your maximum number of push up repetitions
  • Complete 3 sessions per week (rest day between sessions).
Training Time Frames to Reach the Standard

If you have not achieved the push up standard, you'll need to ensure your technique is correct. You will need to focus on the width and depth of the push up. Maximal upper body strength endurance can improve in time, as long as you are consistent with your training methods.

  • Any improvement in strength based activities, such as push ups, require approximately 4 weeks for the training to result in performance improvements
  • It could take up to 8 weeks to see your strength levels improve to a point where you can achieve the minimum standards.
Grip Strength
Training

You are training for maximum strength, not endurance.

Locate a small block of wood approximately 45-75 mm wide and 10-20 mm deep (depends on the size of your hand).

  • Maximally squeeze the block of wood for 5-8 sec on each hand
  • Rest for 60 sec
  • Repeat 3-5 times
  • Grip strength training should be completed two to three times per week.
Training Time Frames to Reach the Standard

If you have not achieved the standard for the grip strength test, you’ll need to work on your technique. For some of us, maximal grip strength is something we have not done for a number of years.

If you are 2 or 3 kg below the minimum standard for the grip strength test, give yourself approximately 4 weeks of consistent training (as outlined above) to achieve the requirement.

PCT Training Advice
This programme can be completed once you have utilised the information in the "PAT Training Advice section" for at least 6 weeks. Speed training is more intense than steady state running, therefore, achieving a reasonable base fitness is critical before starting the 2.4.6 Speed Programme 
Warm-up Advice

Nike Run Club Warm-Up

 

2.4.6 Speed Programme

Complete a maximum of 3 sessions per week.

Distance

Tempo

Rest

400 m

80%

3 min

400 m

80%

3 min

200 m

90%

2 min

200 m

90%

2 min

200 m

90%

2 min

200 m

90%

2 min

100 m

100%

1 min

100 m

100%

1 min

100 m

100%

1 min

100 m

100%

1 min

100 m

100%

1 min

100 m

100%

1 min