Army Basic Fitness Assessment (B.F.A.)

ARMY BASIC FITNESS ASESSMENT (B.F.A.)
by Luke Cawthorne

How do you match up to the soldiers of the Australian defence force fitness assessment? The B.F.A. is one of many fitness assessments in the army and certainly is not the hardest of fitness tests. This form of assessment is the most used for standard Australian defence force members and still presents a challenge for the majority who participate in the B.F.A. This is a graded test from pass to level 1-3 ( level 1 the top result), so the faster and the more you put out the more your cut out to be one of the elite. There are 3 components of the B.F.A. which are guided by cadences and time limits.
They are as follows:
· Push ups : 2 minutes, as many as possible
· Sit ups : minimum 4 seconds between each sit up, max 100 sit ups no more.
· 2.4km run : max time of 11mins 18 seconds.
Results are as follows:
Pass mark: Push ups 40+, sit ups 75+, run under 11mins 18 sec.
Level 3: Push ups 60+, sit ups 85+, run under 10mins.
Level 2: Push ups 80+, sit ups 100, run under 9mins 30 sec.
Level 1: Push ups 100+, sit ups 100, run under 9 mins.

IMPORTANT: 2Minutes rest between each component.
Remember to use good form for each exercise.

Fartlek running training

Fartlek training is a Swedish word for ‘Speed Play’

It works as follows

Warm up : jogging easy for 10 minutes

Main efforts :

Stride Hard at a pace you can sustain for 30 seconds followed by easy pace jogging (recovery) for 90 seconds. Repeat with 15 second decreases in recovery jog eg

30 -90, 30 -75, 30–60, 30–45, 30–30, 30–15, 30 –

Repeat x 3 times.

21 x 30 second efforts all up.

Cooldown : 10 minutes easy running + stretching

Aim is to hold your top line pace for each 30 second effort.This is a good session for ALL levels, as beginners can power walk recovery if not able to easy jog and the stronger runners are able to hold there recovery float at a higher pace.
The runs develop both your speed and endurance capacities, by increasing aerobic and anaerobic fitness levels
This type of running is also good not only for running races but also for field games like Football, rugby etc.. which also require alternating periods of fast and slow motion.

Tim Lindop

Running coach

BOOTCAMP

Bootcamp

Every Wednesday morning TATTS camp starts at 6am.
Bootcamp is a military inspired outdoor group personal training session that gets you in shape fast. It is not for the faint hearted but it gets results.
Our training sessions are tough but being in a group-training environment is supportive, encouraging and fun.

Want those results of increased strength, cardio and stamina, than joins us Wednesday mornings.

Boxing & X-training workout

12 Round Boxing & X-training workout

by Trainer Justin Fitzgerald

2 minute rounds followed by 1 min rest

Warm up: 10 minutes on either bike/treadmill or stepper

Round 1: box & more using combinations

Round 2: seated row 60 sec + chest press 60 sec (drop weight when fatigue sets is, continue pushing out repetitions)

Round 3: (30 sec punching under + 30 sec punching over) x 2

Round 4: get ups + box jumps (lie flat on the floor and stand up, jump onto box)

Round 5: box and move (10 sec hard/20 sec easy) x4

Round 6: 15 crunches + 10 push ups, repeat

Round 7: body shots (rips, hooks, uppercuts) using legs and hip for power (short, hard punches) stand close to punching bag with legs bent

Round 8: (rower 30sec hard + 30 sec easy) x2

Round 9: 10 punches under + 10 punches over, repeat

Round 10: medicine ball trows, 5 left Arm, 5 right Arm, 5 push ups, repeat

Round 11: box and move (15 sec hard / 5 sec rest) x 6

Round 12: 3 kg dumbbells, shadow box, hands up, punch and move

Cool down: stretching

Let us know how you go

Workout 5 Beach Bodies January week 1

Beach Bodies : a 1000 reps workout

Program by Senior Trainer Bart Brys

A great all body workout that requires no equipment, besides a bench or esky. Go to the beach or your local park or oval where you mark out a running track for about 100m (110 strides).

The workout consists of 4 rounds. Each round includes 9 exercises + 100m sprint.
Round 1: 40 reps each exercise + 1 x 100m sprint
Round 2: 30 reps each exercise + 2 x 100m sprint (sprint up, walk or jog back, repeat)
Round 3: 20 reps each exercise + 3 x 100m sprint
Round 4: 10 reps each exercise + 4 x 100m sprint

Exercises
1. normal push ups
2. squat jumps
3. crunches
4. triceps dips
5. side lunges (http://www.youtube.com/watch?v=GCz6XNWe8k4)
6. straigth leg raises
7. dorsal raises (http://www.youtube.com/watch?v=vP2GLgh_VTo)
8. cross body mountain climbers (http://www.youtube.com/watch?v=revXe7n_Xzg)
9. bicycle kicks (http://www.youtube.com/watch?v=wqoD0Bdggto)

Record your total time and post your comments
http://www.truefitnessnhealth.com

Good luck
Bart