Army Fitness Manual.pdf

LAND FORCE COMMAND

Army Fitness Manual

B-GL-382-003/PT-001

LAND FORCE COMMAND

The Army Fitness Manual:

Preparing You to Be “Fit to Fight”

Members of the Army,

Physical fitness is fundamental to b eing an effective s oldier in Land

For ce Command. It e nsures vigour, aler tness and stamina in

operation s and in the perfo rmance of your du ties.

Fit individuals make strong team members, ensuri ng operational

r eadiness of our Ar my at all times. Re gardless of your oc cupation,

you ca n be called upon to perform difficult a nd dangerous tas ks,

whether they are combat, peac e enforcement, pe acekeeping, or aid

to civil power. You must be ready to g o on short notice and for

sustain ed operations.

The Army leadership is comm itted to your pers onal preparation f or

this. We will pro vide the guidance , equipment, time a nd technical

sup port to help you tra in and reach the A rmy Fitness Stand ard

(AFS). As a member of a fiel d unit you are requ ired to meet or

ex ceed the AFS onc e a year and maint ain this fitness leve l year

round. Y our responsibility is to effectively us e the time and mak e the

necessary eff ort to achieve the A FS as a minimum fitness level, and

y ou are encourage d to go beyond it.

T his Army Fitness M anual provides th e information you need to get

the job don e. Use it!

M.K. Jeffer y

Lieutenant-Gene ral

Com mander, Land For ce Command

The Army Fitness Manual is authorized by the Commander of Land Force Command,

in accordance with CFAO 50-1.

The activities described in this manual shall conform to LFCO 24-2 Physical Fitness.

Army Fitness Manual

LAND FORCE COMMAND

Acknowledgements

ParticipACTION has developed the Army Fitness Manual in conjunction

with the Canadian Forces Personnel Support Agency (CFPSA). In developing

this manual, ParticipACTION worked with a distinguished team of experienced

exercise scientists, sport medicine specialists, and fitness professionals.

The following individuals contributed to the development of this manual:

Canadian Forces

Dr. Wayne Lee, CFPSA, Project Coordinator,

Director of Research and Development—Human Performance

Major J.D. MacLeod, Directorate of Army Training

Captain B.W. Prendergast, Directorate of Army Training

Sergeant D.A. Fullerton, Directorate of Army Training

Daryl Allard, CFPSA.

Ben Ouellette, CFPSA

Principal Author

Dr. Howie Wenger, University of Victoria

Writer

Mr. Gord Stewart, Victoria, British Columbia

Technical Contributors

Dr. Lynneth Wolski, University of Victoria

Lieutenant-Colonel R. Swan (Retired)

Dr. Ken Kinakin, DC, Mississauga Ontario

Dr. R.J. Shephard, University of Toronto

Technical Reviewers

Dr. Kathy Gaul, University of Victoria

Dr. Larry Wolfe, Queen’s University

Illustrator

Mr. Kelly Dukeshire, Saanich, British Columbia

Design/Layout

A RT & F ACTS D ESIGN , Toronto, Ontario

ParticipACTION Project Coordinator

Dr. Art Salmon, Toronto, Ontario

LAND FORCE COMMAND

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Army Fitness Manual

Directions for Use

This manual provides the information you need to bring your personal

fitness level up to the Army Fitness Standard (AFS). At its core is the

12-Week Army Fitness Programme . It will prepare you for your annual

assessment, for field exercises, for operational assignments and is the basis

for the JTF2 pre-selection physical fitness training manual. It will get you fit

to fight! This manual should be read in conjunction with LFCO 24-2

Physical Fitness.

TO BEGIN…

Set aside ONE hour when you can sit quietly by yourself to study

this manual. Then…

Examine the 12-Week Army Fitness Programme overview on

page 29.

Review the Table of Contents on page v.

Look through the manual from beginning to end to get a feel for

the format and information included.

Carefully read the first part of Chapter 1

(through to the end of page 6).

Study the Training Principles and Training Prescriptions

information in Chapters 2 and 3. Refer to the Training

Prescription chart for Weeks 1-4 as you read to see how it all

fits together.

Look closely at the Strength Training circuits and Power and Speed

Training routines in Chapter 5. Read the introduction page for each.

FEMALE SOLDIERS…

Please be sure to read the Special

Information on pages 5 and 25.

BEFORE YOUR FIRST SESSION…

Read the final three sections of Chapter 1.

Study the Fine Tuning Your Programme information in Chapter 4.

Review the Training Principles and Training Prescriptions

sections if you need to refresh your memory.

Organize your Personal Training Record .

ON YOUR FIRST TRAINING DAY…

Go to the Training Prescription chart for Weeks 1-4 on page 30,

read the Guidelines on page 31, and get started.

Army Fitness Manual

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