Learn how to prepare yourself through proper nutrition and hydration, then take the six-week pre-joining training programme challenge. You'll need commitment, self motivation and determination to get through the fitness test, but this will help you! Ask a friend to train with you and get into it.

Getting prepared

So how fit do you have to be? The simple answer is the fitter you are, the easier you’ll find the training. Follow the 6 week pre-joining training programme to get your fitness level to the recommended bare minimum. University research has proven that these fitness levels provide the strength and stamina required by all personnel to perform specific duties and tasks. Higher levels are required for Divers. But first you'll need your body in good condition to get there.

Nutrition
Ensure you maintain at least three meals a day, and for more energy eat six small meals a day.

Hydration 
Dehydration will limit your athletic performance, so ensure you drink at least eight glasses of water a day... and even more when exercising! If you have never exercised regularly you should have a physical examination by a doctor before beginning any exercise programme.

Warming up

Prior to starting the exercises, start with the stretching warm ups for 3-5 minutes. Hold each stretch for 10-30 seconds (without bouncing) stretching to a point where you feel a mild tension. Repeat each stretch 3-5 times. Stretch after working out to  avoid cramping, tightness and reduced range of motion.

Chest: Stand side on to a wall or pole with closest leg forward. Place hand on wall with shoulder at 90°. Turn upper body away from wall or pole.

Shoulder: Sitting or standing, raise one arm to shoulder height. With the other arm gently pull the elbow of the outstretched arm towards the body. Keep the trunk facing forward.

Abdominal: Lie on stomach with palms flat on floor. Keeping hands and pelvis in contact with the floor, straighten your arms until you can go no further. Hold and return to the floor.

Quadricep: Stand on one leg without locking the knee. Bend other leg, grasp ankle and pull heel towards buttock. Keep back straight, knees together and in line.

Hamstring: Sit on floor, one leg out straight. Place sole of other foot against inside of outstretched thigh. Keep head up, reach down the leg with both hands.

Gluteal: Sit on floor, one leg extended and left knee bent in towards chest. Place right elbow on outside of left knee. Exhale and look over left shoulder whilst rotating trunk, and gently push on knee with right elbow.

Calf: Place hands on wall, with one leg to rear. Keep rear leg locked straight and foot flat. Turn rear foot slightly inwards. Bend front leg taking stretch through rear calf.

Hip Flexor: Kneel on floor with front knee at 90°. With back straight, tilt the pelvis back by tucking the abdomen up and in and squeezing buttocks. Keep head up.

Exercises

Bench Press: Lie flat on bench, eyes even with the bar. Keep feet flat on floor, butt and upper shoulders in contact with the bench, and a comfortable arch in your back. Grip bar evenly with arms a little wider than shoulder width. Lift bar off rack and control bar down to the bottom of your chest. With force, drive the weight back up.

Squat: Feet shoulder width apart, knees and feet in line. Maintain firm abdominals and straight back. Squat slowly to 90° knee bend. Straighten then repeat.

Shoulder Press: Adjust bar on rack so it is about shoulder height. Lift bar off the rack and take a step back. With an explosive motion, push bar straight up over your head. Control the weight, lowering the bar below your chin.

Back Arch: Start by lying face down on swissball. Let spine flex slightly so trunk is rounded over ball. Hands by your ears. Lift chest slightly off ball until spine is straight or slightly extended. Return slowly to start position.

Cable Press Down: Take two steps back from cable unit. Grip bar slightly less than shoulder width. Get into starting position by pushing the weight down to your waist. Lock elbows, keeping them close to your sides. Bend arms at elbows and control weight up until bar is by your forehead. With an explosive motion, push the weight back down until your elbows lock, fully contracting the triceps.

Abdominal Crunch: Start with arms crossed at shoulders, small of back arched over the ball. Feet shoulderwidth apart. Crunch forward using the abdominal muscles.

Fitness Programme

The table below shows the levels that you will be tested against. The PDF below provides a recommended 6-week training regime to meet the standards. 
 Fitness Training Programme.

*The Navy uses the Multi-Stage Fitness Test (commonly known as a ‘Beep Test’) to apply a common standard across the board. A pass is attained when you complete Level 7.1 (shuttle run level) followed by 10 full press ups. You’ll also have to complete a 50m swim test followed by treading water unaided for 3min while wearing overalls.

It may take 6-8 weeks to gain physiological benefits from training, so start your programme as early as possible. Get prepared now by downloading the guide: 
 Fitness Training Programme.

 Watch our basic training video on YouTube