|
Notes:
1. The above
programme is
subject to change. However, it has been produced
so that potential Guardsman know what the future
holds.
2. Instructors
that are appointed to teach you during this phase are there
to ensure that you reach your full potential, requiring only
the highest standards. Why do they do this? Because, these
instructors will re-join the Battalion after their posting.
They may be your Platoon Sergeant on an exercise or even on
an operational tour, this is where your training comes into
effect and just where your team will depend on you most.
The standards of
the British Army are the “Highest in the World”, the
standards of the Coldstream Guards are at the very top,
that’s why we are “Second to None”.
Download the Generic Training
Programme as a Microsoft Word Document here
(file size 82kb)
INDEX
• PRE GUARDS TRAINING - points to note (below)
•
FITNESS PROGRAMME - (click
here)
•
WARMING UP & WARMING DOWN -
(click here)
POINTS TO NOTE ON THE PROGRAMME:
The attached programme is designed as a
guide to prepare you for The Coldstream Guards. Your
programme may need to be adjusted to suit you. Your
accessibility to local amenities (swimming pools etc.) will
be different according to the area in which you live. If you
feel the programme is too advanced for your level of fitness
you should then use an extra week to build yourself up to
it, if you feel as though the programme is not demanding
enough then start at week 3 or 4 and build on it yourself.
It is true to say the more you do now,
the more it will benefit you in the long run!
MAKING TIME:
There is no doubt that it can be
difficult to find the time to exercise, however with a
little dedication you can stick to it. Try waking up that
hour early before work or even taking a lunchtime run.
Putting training off until tomorrow never works, so make a
programme and have some dedication to stick to it.
REST PERIODS:
Ensure rest periods are incorporated
into your training programme. If your training is hard then
your body needs time to recover. Rest days can be on
whichever day is convenient for you, have dedication and
stick to it.
WARM UP, WARM DOWN:
This is a VERY IMPORTANT part of
training. The warming up or cooling down of the body
combined with stretching exercises will help prevent
injuries. The greater flexibility your body has, the fitter
you will become and the less prone to injury.
NUTRITION:
Now you have decided to become fitter,
why not help your bodies progress by looking at your diet.
Eating healthy well-balanced foods does not mean living on
lettuce leaves. Remember, you will be working your body (in
most cases) harder than it has been worked before so you
will need those calories to burn off. Did you know that a
bag of crisps has the same calorie count that you would
normally burn off in a slow jog for half an hour so BE
SENSIBLE.
ALCOHOL:
Try reducing your weekly intake, drinking
alcohol to excess has a direct influence on your physical
performance, even more so if you are already overweight.
SMOKING:
Smoking and physical fitness work directly
against each other. Try to reduce the amount you smoke, or
give up. Try telling yourself it is only until after your
recruit training, chances are you’ll feel so much fitter you
probably won’t want to start again.
DO's:
East little and often, drink plenty of fluids
before, during and after exercise. Try to use skimmed milk
and sweeteners, Try to avoid fatty foods such as takeaways.
Try and cut down on your sugar intake.
DONT's:
Eat late at night, drink excessively and
lastly don’t try to starve yourself.
THE "SECOND TO NONE" TRAINING PROGRAMME
THE SECOND TO NONE
TRAINING PROGRAMME: Why not download the programme {click
here}
BEFORE
TAKING PART IN ANY TRAINING PROGRAMME ASK A DOCTORS ADVICE.
Remember you are about to become a
Guardsman and be part of something the whole world knows,
yet doesn’t understand. Be all you can be and never settle
for second best, why should you because the Coldstream
Guards Motto is, and always has been “SECOND TO NONE”
|
Week |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
|
1 |
20 min run
Upper body exercises
|
Cycle /
Circuit Training |
40 min run
Upper body exercises |
Swimming /
circuit training |
20 min run
Upper body exercises |
Rest / Easy
Swim |
Easy Swim /
Rest |
|
2 |
40 min run
Upper body
exercises
|
Cycle 60 min /
Circuit Training |
30 min run
Upper body
exercises |
Circuit
Training / 60 min Swim |
40 min run
Upper body
exercises
|
Rest / Easy
Swim |
Easy Swim /
Rest |
|
3 |
1.5 mile run
in under 15
mins
1.5 mile run
best effort
……………….
(enter time)
Upper body
exercises |
Cycle 60 min /
Circuit Training |
40 min run
Steady
Upper body
exercises |
Circuit
Training / 60 min Swim |
1.5 mile run
in under 15
mins
1.5 mile run
best effort
……………….
(enter time)
Upper body
exercises |
Rest / Easy
Swim |
Easy Swim /
Rest |
|
4 |
(Fartleg Trg)
1 mile jog
1 mile fast
1 mile jog
1 mile fast
Upper body
exercises
|
Cycle 60 min /
Circuit Training |
40 min run
Steady with
hills
Upper body
exercises |
Circuit
Training / 60 min Swim |
(Fartleg Trg)
1 mile jog
1 mile fast
1 mile jog
1 mile fast
5 x 100m
sprints
Upper body
exercises
|
Rest / Easy
Swim |
Easy Swim /
Rest |
WARMING
UP AND WARMING DOWN:
N.B
Warming up and warming down is a
VERY IMPORTANT part of your fitness programme. It
helps prevent injuries and reduces your recovery time. Get
into the habit of doing it!
Before starting your session, you
should do an initial pulse raising session of approximately
5 minutes (jogging/skipping on the spot), followed by
(steady walking) followed by more stretching exercises.
Click the image
(to the left)view the diagrams for warming up and warming
down.
Download:
Download
this training programme as a Microsoft Word Document
here (file size 122kb) |
