Training for PRAC

Dil

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Hi mate there are a few really good posts on here about prep. Check out any posts by @Coachmikechadwick or @Snows or @PhysMan

You can use the search tool here to find their stuff

But essentially I hammered the running. I had a mix of sprint/interval sessions, hill sprints, and the longer steady 6 milers. The hills you run on PRAC are not to be underestimated so get used to hills. Apart from running my phys plan focused on decent all round strength work. Lots of press ups, pull ups, dips, leg work.

Read these posts


https://www.paras.uk/threads/creating-a-training-plan.203/

https://www.paras.uk/threads/creating-a-training-plan.203/

https://www.paras.uk/threads/general-military-fitness-plan.72/
Hi mate there are a few really good posts on here about prep. Check out any posts by @Coachmikechadwick or @Snows or @PhysMan

You can use the search tool here to find their stuff

But essentially I hammered the running. I had a mix of sprint/interval sessions, hill sprints, and the longer steady 6 milers. The hills you run on PRAC are not to be underestimated so get used to hills. Apart from running my phys plan focused on decent all round strength work. Lots of press ups, pull ups, dips, leg work.

Read these posts


https://www.paras.uk/threads/creating-a-training-plan.203/

https://www.paras.uk/threads/creating-a-training-plan.203/

https://www.paras.uk/threads/general-military-fitness-plan.72/
Do u know if their will be tests like pressups sit-ups etc at depo ?
 

Tony_m

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Press ups will form a vital part of your phys in training. By the time you leave Catterick you will have done 1000s of the bastards. From part of circuit training to “correctional phys” in your accommodation corridor. You need to put the work in now!
 

Redders

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The old test use to be 44 Press ups in two minutes which was viewed as the bare minimum. Although these new role fitness assessments don’t test press ups I totally agree with Tony and you should still train for them. Although the tests are different the standards aren’t so don’t rock up not being able to do 44 in 2 mins. There are plenty of apps now that are called things like “100 press up challenge” etc that you might find useful. But realistically you need to get into a habit of banging out press ups throughout your day. Work on form and quality and you will improve. Press ups will form part of most gym sessions as they are great for basic strength development. Trunk strength and capacity. Scapular stability and control. You’ll be doing a lot.
As a former PTI I can tell you if you tip up on day one and struggle to bang out even 20 press ups you are in for a world of pain. Start banging them out now.
 
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Mac_t1lt

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The old test use to be 44 Press ups in two minutes which was viewed as the bare minimum. Although these new role fitness assessments don’t test press ups I totally agree with Tony and you should still train for them. Although the tests are different the standards aren’t so don’t rock up not being able to do 44 in 2 mins. There are plenty of apps now that are called things like “100 press up challenge” etc that you might find useful. But realistically you need to get into a habit of banging out press ups throughout your day. Work on form and quality and you will improve. As a former PTI I can tell you if you tip up on day one and struggle to bang out even 20 press ups you are in for a world of pain. Start banging them out now
Nice one for this Redders. I average 30/40/50 on a good day but that’s a good day, pushups and pullups are weak areas for a lot of guys including myself. Are para pressups similar to RM pressups in regards to form? I’d rather start smashing these out properly now, instead of relearning later down the line. 👍
 

Redders

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@Coachmikechadwick is best as he is more current and a subject matter expert. Mike is a Soldier Physical Performance Specialist.

But my view is :

• Your hands are spaced shoulder width apart in a straight line down from the shoulders
• Feet should be hip width apart with hips high enough to ensure a straight line between ankles, hips and shoulder
• Fingers should be facing straight ahead
• Brace the trunk and maintain a normal lumbar curve with
glutes contracted
• Toes are in contact with the floor
• Lower the body under control by breaking at the elbows
• Elbows move backwards and slightly outwards
• The alignment should remain constant with the body lowering ‘as one’ until the chin is just above the floor
• The head and spine remain in a neutral position
• Bracing the whole body, push into the floor with intent and extend through the elbow
• The elbows remain close in to the side of the body
• Body alignment remains straight and constant rising ‘as one’ movement
• The exercise finishes in the start position with subsequent reps following the same controlled technique
 

MickyK108

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Do u know if their will be tests like pressups sit-ups etc at depo ?
You will do body weight exercises as well as strength and conditioning etc, gyms are only open for PT classes so I’d advice at night before bed to just bang out body weight exercises or even ask someone in your section to do it with you
 

Aldo

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You will do body weight exercises as well as strength and conditioning etc, gyms are only open for PT classes so I’d advice at night before bed to just bang out body weight exercises or even ask someone in your section to do it with you
Are the press ups like the RM ones mate with elbows tucked in?
 

MickyK108

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