FITNESS

INTRODUCTION

The training program outlined below is a shortened general program designed to meet the needs of most healthy people with a baseline fitness who are interested in training for the VTG MMFT (Based on NZDF Army Fitness Test).

Noting the time until selection – this is a 2wk modified programme, used in combination with the NZDF ‘Force Fit’ App consisting of both aerobic training and local muscular endurance workouts that will initiate adaption to improve MMFT performance

**Disclaimer**

Please consult your physician/ medical doctor prior to commencing any fitness activity if you have any concerns regarding your health. Do not exercise if you are injured or ill.

EXECUTION

• Please download the free NZDF ‘Force Fit’ app to access the multi-media exercise standards, warm-ups, stretches, exercise tips, recording and more.
• Try to complete the prescribed activity on the correct day as this programme has factored in rest and recovery to aid in improvements.
• Consistency is key. If you find you can’t do a workout on a particular day due whatever reason, try and pick it up on another day that week to ensure all workouts are completed.
• Always conduct a thorough warm up, and cool down/ stretch once you have finished each session.
• Access to GPS coupled phone apps or a 400m track can assist with measuring run/ walk distance.
• Utilising local walking tracks for pack-walks is strongly recommended.
• Use decent hiking/ military boots relevant to NZ bush tramping along with a durable back-pack that can carry up to 20Kg. Click here for info on how to choose boots.
• Rest is important – please ensure that you recover prior to the selection process. Utilise (daily practice) guided meditation apps like – Synctuition, Headspace, insight timer to assist with the recovery process.

HYDRATION

• Hydration is vital! There are many variables that will determine your individual water intake requirements, however general foundation principles include the following:
• Body weight x 0.033 = H2O requirements e.g 80kg x 0.033 = 2.64L H2O /day (more if exercising as well)
• The darker your urine the more dehydrated you are likely to be.
• If you are thirsty/ dark urine – drink more water!
• Drink regularly throughout the day and increase the regularity after exercise until urine is ‘straw’ colour – Tip: hydration pack can assist when pack walking.
• Avoid energy/ sugar drinks/ excess tea or coffee – these can act like a diuretic (make you pee more – dehydrating effect), have short term spike effects on your blood sugar, raise your heart rate unnecessarily, and in-excess give you diarrhoea (dehydrating effect).

EXERCISE RECOMMENDATION

WEEK ONE – SAT FEB 5th – FRI FEB 11th

WEEK TWO – SAT 12th – FRI 18th FEB

ADDITIONAL MOBILITY / FLEXIBILITY ROUTINE OPTIONS