TRAINING
 Only those who risk going too far can possibly find out how far one can go.
T S Elliot
Polar Quest physical training programme
 12 month progressive programme
This programme is designed around a 5 Day work schedule with 2 rest days. Due to the length of the programme keep runs on road minimal due to continued stresses on the joints.
The programme is flexible but designed to vary activities as much as possible.
Box Push Video Clip (mpeg 610kb)
Stage 1 - First 17 weeks
Aim: To build on strength and increase endurance levels.
Weeks 1 - 3, 5 - 7, 9 - 11, 13 - 15
Day 1-3-5 45 Mins CV each day prior to Strength Circuit.
Vary the CARDIOVASCULAR apparatus but aim for one 45 Min run out of the three, over varying terrain. Aim to carry out CV work stood up. (Specific to task). Rowing and Cycling ok but will not work the specific muscles used for walking. Nordic Ski Trainer and X trainer are ideal.
On resistance exercises – weight should be 75% of 1 Rep Max ( 1 Rep max =The most you can lift once)
All CV to be 65% of Max Heart Rate.
Three varied muscular strength circuit
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Strength Circuit A |
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Press Ups |
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20 -30 Reps |
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Squats |
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20 |
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Tricep Press |
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10 |
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Step Ups |
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20 |
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12 inch bench with 10 Kg dumbells |
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Hyper Extension |
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20 |
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Half Sits |
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20 |
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Bicep Curls |
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10 |
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dumbell 10 Kg |
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Lungees |
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20 |
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Fwd Shoulder Raise |
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10 each arm |
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dumbell/cable......Kg |
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Squat Jumps |
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20 |
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Hyper Extension |
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20 |
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Crunchees |
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20 |
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keep knees raised |
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Shoulder Extension |
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10 each arm |
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cable......Kg |
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2 minute rest then repeat
Core Sability Exercises with Fit Ball
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Strength Circuit B |
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Press Ups |
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20 |
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Half Sits |
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20 |
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Step ups |
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20 |
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Hyper Extension |
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20 |
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Tricep Press |
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10 |
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.........Kg |
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Legs raised V sits |
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20 |
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Alt Ski runs |
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20 |
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Bent over row |
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20 |
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Dumbell curls |
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10 each arm |
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.........Kg |
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Alt Elb to Knee |
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20 |
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Squats |
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20 |
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.........Kg dumbells in each hand |
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Hyper Extension |
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20 |
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Alt Shoulder raise |
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10 |
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.........Kg dumbells |
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Knees to chest |
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20 each arm |
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Lungees |
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20 |
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Hyper Extensions |
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20 |
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2 minute rest then repeat
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Strength Circuit C - Upper body Ex. Run out, Leg Ex, Run Back, Working Alternatively down list |
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Press Ups |
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20 alt |
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Step Ups |
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Crunchees |
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20 alt |
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Alt Squat thrusts |
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Tricep Press |
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20 alt |
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Squat jumps |
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Half Sits |
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20 alt |
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Ski jumps |
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Shoulder Extension |
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20 alt |
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Lungees |
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Alt Elb to Knee |
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20 alt |
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Squats |
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Lateral raise |
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20 alt |
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Calf raise |
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2 minute rest then repeat
Day 2
Swim 10 Mins Alt Breast Stroke Front Crawl.
20 Mins Run with Wet Vest - Strong High Knee Raise and Arm action. Alt 1 min hard, 30 Secs easy.
15 mins Running- shallow water– feel resistance in the water - Widths
Gym 30 Mins X Trainer
200 Abdominals
3 x 20 Hyper Extension
Day 4
20 mins CV X-Trainer
20 min Treadmill Walking 3.5 km/h @ 20% incline
10 min Box push circuit - Upturned Vaulting Box.
10 min Seated Box Pull – 20 – 30 kg: Top tier Vaulting Box Upturned
Box Push Circuit - 20-30 metres length
Push x 1 – Jog/walk x 2, all out effort in push, jog/walk to recover.
Seated Box Pull Circuit - Top tier of Vaulting Box upturned 20-30 kg disc attached rope either end. Pull Box 15 mtres. Stand up and walk to opposite end repeat for 10 mins.
Week 4, 8, 12 & 16
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Day 1 |
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1 hour run |
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Core Stability session |
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Day 2 |
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Rest |
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Day 3 |
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30 min swim |
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Core Stability session |
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Day 4 |
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Rest |
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Day 5 |
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15 min X trainer/15 min cycle/ 20min walk @20% 3.5 Km/Hr |
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Week 17
Rest
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