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FRNSW Physical Aptitude Test

Candidate


Candidate Preparation Guide


Preparation Guide

TABLE OF CONTENTS

PART 1

Introduction & General Instructions for Your Training Program

PART 2

Physical Activity Readiness Questionnaire (PAR Q)

PART 3

Functional Warm Up

PART 4

Training for Core Strength

PART 5

Training for Cardiovascular Fitness

PART 6

Training for Strength and Endurance

PART 7

How to Structure Your Program

PART 1 - Introduction

Firefighting can be a physically demanding occupation. Common incident ground tasks such as

carrying and using rescue equipment, dragging hoses, lifting ladders and rescuing people

require a high level of cardiovascular fitness, muscular strength, flexibility, agility, endurance

and core stability. The Fire & Rescue NSW Physical Aptitude Test (PAT) is designed to test the

inherent physical and physiological demands of firefighting to ensure individuals recruited for

the role possess the level of strength and endurance required to safely and effectively meet the

demands of firefighting.

This guide has been developed to assist those preparing for the PAT. These programs have been

created by Exercise Physiologists to target the development of functional strength, endurance

and agility, however the ability to complete this program will not guarantee competency in the

PAT.

This guide provides specific functional training to assist in preparation for the PAT and is

designed for individuals currently undertaking resistance and cardiovascular training at least 2

days a week. Individuals who do not currently perform physical activity should initially attempt

to increase their base level cardiovascular fitness and strength prior to attempting this program.

General instruction for your training program

Before you get started

We recommend all candidates complete a Physical Activity Readiness Questionnaire (PAR-Q)

prior to commencing their preparation program. This can be found in Part 2 of this guide. If you

have not been regularly physically active in the past 6 months it is also recommended you

consult with your GP prior to commencing exercise.

Hydration

Adequate hydration is essential to maximise the effectiveness of your training sessions and

prevent illness and injury. Drink small amounts of water often - before, during and after the

session. If you have been exercising heavily for greater than an hour an electrolyte drink may

benefit your training and recovery.

Importance of a warm up

A proper warm up should be gradual in nature and include movements which replicate the

activity you are about to perform at a low intensity. See the functional warm up section of this

guide, which outlines the importance of a dynamic warm up and a detailed warm up plan.

Progress at your own pace

You should progressively increase your training load (e.g. how long you perform your sessions

for, or the amount of weight you are lifting), making sure your body has adequate time for rest

and recovery. Progression should be gradual and within the limits your body can tolerate.

Training too hard and soon may lead to injury which will impede your training program. The

progressions listed through the program should purely be used as a guide only. If in doubt, you

should consult an exercise professional.

Importance of rest

Be sure to include rest days in your program so your body has time to recover. It is highly

recommended that you have at least one day of rest between resistance training sessions. This

has been shown to not only reduce the risk of injury but also improve the outcomes of resistance

training.

Flexibility Training

Flexibility is crucial to the physical performance of firefighting. Improving your flexibility will

ensure your body is prepared to deal with the movements and postures associated with

firefighting tasks e.g. squatting or reaching for equipment, and is an important part of your PAT

preparation. Static stretching is completed by taking a muscle to its end range of motion, using

slow gradual movements and holding (pain free) for at least 30 seconds.

It is recommended that you stretch only warm muscles, so static stretching should be performed

at the end of each of your exercise sessions. It is also strongly recommended that you stretch on

your rest days. Again to ensure that you are stretching warm muscles, this can be combined with

an active recovery such as following a slow walk. Stretching should target the main muscles used

during your training i.e. hamstrings, quadriceps, calves, lower back, chest and shoulders. If you

are unsure of how to stretch these muscle groups you should consult an exercise professional.

Taper your training before the PAT

Tapering your program at least one week before the actual test date will ensure adequate time

for your body to recover and allow you to perform at your best during the PAT.

PART 2– Physical Activity Readiness Questionnaire

PART 3 - Functional Warm-Up

An adequate warm has the following benefits:

• Increased blood flow to working muscles and joints

• Reduced risk of injury

• Reduced muscle tension

• Improved coordination

• Improved range of motion

• Improved exercise performance

A proper warm-up starts with a few minutes of whole body movement which is designed to

increase blood flow to working muscles. This is followed by a series of movements which use

the muscles and joints about to be exercised.

The following exercises comprise a recommended warm-up when training for your PAT.

Whole Body Movement

Instruction

• Complete 5 minutes of cycling, rowing or jogging at a low intensity for 5 minutes

Back-to-Front Leg Swings

Instruction

• Stand side on-to a wall with one hand on the wall

• Swing one leg backward and then forward (through a comfortable range at low speed)

• Do this for 15 swings

• You may be able to increase this range of movement throughout the set

• Turn around and repeat this process on the opposite leg

Side-to-Side Leg Swings

Instruction

• Stand facing a wall, with one hand on the wall

• Swing one leg out to the side, and then back across the front of your standing leg

• Do this through a comfortable range, at low speed

• Complete 15 leg swings for each leg


• Swap and complete the process on the opposite leg

Arm Swings

Instruction

• Move away from the wall and into an open area

• Start with one arm straight up, and the other arm straight down

• Ensure that both palms are facing forward

• Swing your arms and swap their position (complete 15 arm swings)

• Do this through a comfortable range and speed


Cat-Camel Curls

Instruction

• Position yourself on all fours so your hands are directly under your shoulders and knees

directly under your hips

• Slowly push your back upwards so it rounds towards the roof through a comfortable range

• Now slowly push your back downwards so it curves towards the floor (also through a

comfortable range)

• Complete 10 repetitions

Good Mornings

Instruction

• Stand with your feet shoulder-width apart, knees slightly bent and hands on either side of

your lower back

• While maintaining bent knees and a neutral spinal posture, tilt your torso forward through a

comfortable range

• Return to the starting position

• While maintaining bent knees and a neutral spinal posture, tilt your torso backward through

a comfortable range

• Complete 10 movements backward and forward

Body Weight Squat

Instruction

• Stand with your feet shoulder-width apart, knees slightly bent and arms across your chest

• Begin to move as if sitting down. Then, move your hips backward and bend at the knees

(there should be no arching of the lower back)

• Move through a comfortable range and return to an upright position

• Complete 10 squats


Calf Walk

Instruction

• Walk forward for 40 steps pushing up onto your toes during each step

Walking Lunge

Instruction

• Stand with your feet shoulder-width apart

• Take one large step forward with your right leg

• Your step should be large enough for your right knee not to pass your toes when you bend

down

• Bend your left knee and lower your body to the ground

• Move through a comfortable range and return to an upright position

• Keep your torso upright and your back straight by holding your stomach tight and drawing

your navel in towards your spine

• Repeat this movement stepping forward with your left leg

• Complete 10 lunges on each leg

PART 4 - Training for Core Strength

Core exercises focus on strengthening and stabilising the muscles associated with the pelvis,

lower back, hips and abdomen. When these muscles work together they improve balance and

stability of the hips and lower back. This is crucial to the ability to safely perform functional

movements such as squatting, stair climbing, pushing and dragging. It is important that the core

muscles are engaged in all activities you perform and that they have the strength and endurance

to stabilise the body. Core training should start with floor-based exercises and progress to

dynamic functional movements such as squatting.

The following functional core exercises should be completed while activating (or ‘turning on’)

your core. If you are unsure of how to activate your core you should consult a trained health

professional for advice prior to attempting this program.

Each exercise has a suggested progression. You should only attempt the progressions once you

are able to fully complete the current exercise with correct posture and stability throughout all

the repetitions and sets.

Bridging

Instruction

• Lie on your back, with knees bent and feet flat on the floor

• Have your arms flat on the ground beside your body

• Squeeze your buttock muscles and push your hips up towards the ceiling until your knees,

hips and shoulders form a straight line (feet, shoulders and head remain on the ground)

• Hold for 20 seconds and return to the start position

• Rest for 10 seconds.

• Complete 6 repetitions (by 3 sets)

Progression

• Complete the process above with your arms across your chest

• When in the raised bridge position, lift one leg off the ground and hold, ensuring your hips

stay in position and do not drop

Forward Lunge with Single-Sided Weight

Instruction

• Start by holding a light to moderate dumbbell in one hand

• Stand with your feet shoulder-width apart

• Take one large step forward with your right leg (your step should be large enough so your

right knee does not pass your toes when you lower it)

• Bend your left knee and lower it until it is approximately 5cm above the floor, and then

push up again

• Keep your torso upright and your back straight throughout the movement by holding your

stomach tight and drawing your navel in towards your spine

• Return to the original position

• Repeat the movement stepping forward with your left leg

• Repeat this exercise 10 times on each leg (completing 2 sets)

Progression

• Gradually increase the weight of the dumbbell according to your performance.

Body Weight Squat with Single-Sided Weight

Instruction

• Start by holding a light to moderate dumbbell in one hand

• Stand with your feet shoulder-width apart and knees slightly bent

• Begin to move as if sitting down

• Then move your hips backward and bend at the knees – there should be no arching of your

lower back

• The depth of your squat should ensure your knees don’t pass in front of your toes

• You should aim to progress to performing squats to a depth where your thighs are parallel

to the ground

• Return to the upright position

• Repeat this exercise 10 times and complete 2 sets

• Hold the weight in the opposite hand for the second set

Progression

• Gradually increase the weight of the dumbbell according to your performance

45 Degree Step and Hold

Instruction

• Stand with feet shoulder-width apart

• Step forward at a 45 degree angle with your right leg

• Ensure that your landing knee is slightly bent

• Hold your balance on one leg with the opposite knee bent at 90 degrees

• Repeat on the opposite leg

• Repeat the exercise 10 times on each leg (completing 2 sets)

Progression

• Hold one 5kg dumbbell in one hand. Remember to swap hands for your second set

• Gradually increase the weight of the dumbbell and/or step size according to performance

Scrum Squat

Instruction

• Adopt a ‘crawl walk’ position with your left hand and both feet on the ground

• Ensure you maintain a neutral spine by having a straight line between your ears, shoulders

and hips. There should also be some bend in your knees

• Push forward by straightening your knees and rock back to the original position

• Repeat this exercise 5 times, and then swap to the right hand

• Complete 3 sets on each hand

Progression

• With the opposite leg when in forward position, extend backward so that your leg is off the

ground in line with your body

• Gradually increase the repetitions for each set

Step-Up with Leg Drive and Hold

Instruction

• Set up an aerobic step at a height of approximately 25 to 30 cm

• Step up and place your right foot on the box

• Bring your left knee up so your hip is at 90 degrees

• Hold for 2 seconds

• Return to the start position and repeat with the other leg

• Concentrate on using your right buttock (or the buttock on the side which has the foot

planted on the box) to control your movement and ensure there is no hip dropping or

‘hitching’

• Repeat this exercise 10 times on each leg (completing 2 sets)

Progression

• Hold a light dumbbell in each hand

• Then, hold a dumbbell in one hand only

• Gradually increase the dumbbell weight according to

performance

PART 5 - Training for Cardiovascular Fitness

Cardiovascular fitness is extremely important for firefighters to be able to cope with stressors

on their cardiovascular system as a result of occupational demands.

Before commencing your cardiovascular fitness program, assess your current fitness level.

When planning your cardiovascular fitness program consider the following:

• Frequency: 3 times a week

• Intensity: When commencing cardiovascular exercise training a good place to start is at a

‘moderate intensity’. This can be measured using the ‘talk test’ e.g. you should be able to talk

in short sentences (but not hold a full conversation) while exercising. Vigorous exercise at a

higher intensity causes your heart and breathing rates to increase making you breathless

and talking more difficult. For information on more accurate methods of determining

training intensity, consult an appropriately qualified fitness professional.

• Time: At least 30 minutes per session for moderate intensity exercise (session duration

should initially be reduced when commencing more vigorous exercise). Alternatively,

maintain your exercise duration at 30 minutes or above, and combine increasing intervals of

higher intensity exercise with moderate exercise.

• Type: Use a variety of cardiovascular exercise such as cycling, rowing or jogging to achieve

the required frequency, intensity and duration. This use of varying types will assist in

preventing overuse injuries.

Below are 2 examples of interval-type training programs:

Highlands Challenge

• 2 mins of cycling and rowing (warm up)

• 2km Hill Cycle (*)

• 1km Row

• 2km Hill Cycle

• 500m Row

• 2km Hill Cycle

• 1km Row

• 1km Hill Cycle & Row

(*) In ‘hill mode’ on an exercise bike

Interval Running

• 3 minute light jog to warm up

• 200m vigorous effort

• 200m recovery at slow pace











PART 6 - Training for Strength and Endurance

A good level of whole body muscular strength, endurance and power is essential for firefighters

to ensure they can safely and effectively carry heavy loads (including the weight associated with

Personal Protective Equipment) and operate equipment at emergency incidents. The best way

to improve strength and endurance for the PAT is to replicate the movement and load of

common firefighting tasks as closely as possible.

It is strongly suggested that your program uses free weights or free motion (cable based)

machines rather then machine weights which have a limited range of motion and are unlikely to

mimic the posture and muscular coordination required for firefighting tasks.

In many of the exercises below, there is a requirement to wear a backpack with a load of 20kg.

This has been prescribed to represent the weight of the Personal Protective Equipment (PPE)

commonly used while firefighting and to prepare you to perform functional tasks under such

loads. Be sure that the load installed is stable in nature i.e. not a water weight, that the backpack

selected is strong enough to take the load, and it is secured firmly to your back when required.

For some people, particularly those who have not participated in regular physical activity, the

following functional exercises may be beyond their physical capacity. In this case, a whole body

resistance training program aimed at improving general strength and endurance would be

beneficial prior to starting this functional training program.

It is strongly suggested that you seek advice from an appropriately qualified fitness professional

before you start. This will ensure that the resistance program you are doing is correct and

appropriate for your training level.

General Safety Considerations for Strength Training

• Always keep your spine in a neutral position. Don’t forget this includes your neck

• Ensure there is a straight line between your ears, shoulders and hips

• Always activate your core muscles and maintain this activation throughout the exercise

• With any exercises in the standing position, your feet should be shoulder-width apart to

create a stable base of support, with your knees slightly bent

• Ensure your shoulders are always in a set position (back and down) and don’t round your

shoulders forward

• When completing resistance training, never lock your joints as this will place all the pressure

through them increasing the risk of injury

• Control when lifting is essential. Swinging the load will not give muscles the appropriate

stimulus and can lead to injury

• These tips are not only important while completing an exercise but should also be adhered to

when accessing and returning weights or pulleys

The following Functional Training Program has been colour-coded to reflect the various stages.

This is also reflected in the sample training program in Part 7 of this guide. The code is as

follows:

Green = Beginner

Blue = Intermediate

Red = Advanced

Exercise 1

For Beginners – Bicep curl into overhead press

Equipment

• 10 to 15 kg dumbbell (or small bar attachment on low pulley with 10 to 15 kg resistance)

Instruction

• With your feet positioned shoulder-width apart and your knees slightly bent, start with your

arms straight in front of your thighs

• Grasp the bar/dumbbell

• Keeping your palms facing in the same direction, bend your elbows and curl the

bar/dumbbell until near shoulder-height

• Push bar/dumbbell straight up overhead ensuring it remains slightly in front of your head

• Lower the bar/dumbbell back to your shoulders, and then lower it to the starting position

• Complete 3 sets of 6 to 10 repetitions

For Intermediate – single arm overhead press with step

Equipment

• Medium to high pulley with 7 to 10 kg resistance (or 7 to 10 kg dumbbell)

• Back pack loaded with 20 kg (start with lower load such as 10 kg and build up to 20 kg)

Instruction

• Stand with your feet shoulder-width apart and knees slightly bent

• Hold the pulley or dumbbell in one hand, out to the side of your body, and slightly above the

height of your head

• While taking a step forward with the opposite leg (to the hand holding the weight) extend

your arm in an upward and forward direction until just before it is completely straight

• Return to the start position

• Complete 6-10 repetitions

• Swap arms and repeat completing 2-3 sets on each arm

For Advanced – single arm overhead press with step

Equipment

• Medium/high pulley with 15 kg resistance or a 15 kg dumbbell

• Back pack loaded with 20 kg

Instruction

• Complete as per above instructions, sets and repetitions

Exercise 2

For Beginners – Squat

Equipment

• 10 kg dumbbell or small bar attachment on low pulley

(10 kg resistance)

• Back pack with 20 kg load (start with a lower load e.g. 10 kg and

build up to 20 kg)

Instruction

• Hold dumbbell/bar (both hands for bar, or dumbbell in each hand)

• Stand with feet shoulder-width apart and knees slightly bent

• Begin to move as if sitting down

• Move your hips backward and bend at the knees (should be no arching of the lower back)

• The depth of your squat should ensure your knees don’t pass in front of your toes

• Aim to progress to squats at depths where your thighs are parallel to the ground



For Intermediate – squat into bicep curl and overhead press

Equipment

• 12.5 to 25 kg dumbbell (or small bar attachment on low pulley with 12.5 to 25 kg

resistance)


Instruction

• Hold dumbbell/bar in 2 hands, and in front of your thighs

• Have your feet positioned shoulder-width apart with your knees slightly bent

• Squat as if about to sit down

• Do not arch your lower back


• Keeping your palms facing in the same direction, bend your elbows and curl the

bar/dumbbell until near shoulder-height

Push the bar/dumbbell straight up overhead ensuring it remains slightly in front of your

head

• Lower the bar/dumbbell back to your shoulders and then back to the starting position


For Advanced – squat into bicep curl and overhead press

Equipment

• 30 kg dumbbell (or small bar attachment on low pulley with 30 kg resistance)


Instruction

• Complete as per above instructions, sets and repetitions

Exercise 3

For Beginners – single-sided load carry

Equipment

• 15 kg dumbbell

• Back pack loaded with 20 kg (start with a lower load e.g. 10 kg

and build up to 20 kg)

Instruction

• Place 20 kg backpack securely on your back

• Perform a half-squat to pick up the dumbbell from knee-

height (from a bench or shelf) and hold directly by the side of

your leg

• Walk 50 metres and place the dumbbell down

• Immediately pick up the dumbbell (from knee-height) in

other hand, and perform a half-squat

• Repeat above process 4 times so the total distance walked is equivalent to 200 metres

For Intermediate – single-sided load carry

Equipment

• 22.5 kg dumbbell


Instruction

• Complete as per above instructions

For Advanced – single-sided load carry

Equipment

• 30 kg dumbbell


Instruction


Exercise 4

For Beginners – step-ups

Equipment

• Backpack loaded with 20 kg (start with a lower load e.g. 10 kg and build up to 20 kg

• Step (fixed or aerobic step)

Instruction

• Place backpack securely on your back

• Perform 36 step-ups (a completed step is both feet up and both feet down

you swap the lead leg intermitt

Alternative for Beginners – s

Equipment

• 2 x 10 kg dumbbells


Instruction

• Hold 1 dumbbell in each hand

• Perform 36 step-ups

sided load carry

kg

Complete as per above instructions

sided load carry

Back pack loaded with 20 kg

lete as per above instructions

Backpack loaded with 20 kg (start with a lower load e.g. 10 kg and build up to 20 kg

) 25 to 30 cm in height

backpack securely on your back

a completed step is both feet up and both feet down

you swap the lead leg intermittently throughout the exercise

step-ups (no backpack)

Step (fixed or aerobic step)

Hold 1 dumbbell in each hand

Backpack loaded with 20 kg (start with a lower load e.g. 10 kg and build up to 20 kg)

a completed step is both feet up and both feet down) ensuring that

.

For Intermediate – step-ups

Equipment

• Backpack loaded with 20 kg load plus 1 x 10 kg dumbbell


Instruction

• Place backpack securely on your back and hold 10 kg dumbbell in one hand by your side

• Perform 36 step-ups

• Alternate dumbbell between hands throughout exercise

Alternative for Intermediate – step-ups (no backpack)

Equipment



Instruction

• Complete as per above instructions for Alternative Beginner Exercise 4 – step ups

For Advanced – step-ups

Equipment

• Backpack loaded with 20 kg load plus 1 x 20 kg dumbbell


Instruction

• Complete as per above instructions for Intermediate Exercise 4 – step-ups

Alternative for Advanced – step-ups (no backpack)

Equipment

• 2 x 20 kg dumbbells (alternative)


Instruction

• Complete as per above instructions for Alternative Beginner Exercise 4 – step-ups

Exercise 5

For Beginners – static dumbbell holds

Equipment

• 1 x 7.5kg dumbbell and 1 x 5 kg dumbbell

Instruction

• me a split stance (one foot forward and one foot backward)

• Pick up dumbbells so the lightest one is in your back hand

• Raise dumbbells to eye level with knuckles on both hands facing away from your face and

your front elbow in line with your front knee

• Hold in this position for 40 seconds

• Rest for 20 seconds


• Hold at waist-height for 40 seconds using an overhand grip for each side

• Arms should not be locked and you should have a slight bends at the elbows

• Rest for 20 seconds


• Hold at below knee-height for 40 seconds using an overhand grip for each side

• Perform a half-squat or lunge stance to ensure correct positioning

• Rest for 2 minutes

• Repeat above routine ensuring you use alternate dumbbells for each hand

For Intermediate – static dumbbell holds

Equipment

• 1 x 10 kg dumbbell and 1 x 5 kg dumbbell

Instruction


For Advanced – static dumbbell holds

Equipment

• 1 x 12.5 kg dumbbell and 1 x 5 kg dumbbell

Instruction


Exercise 6

For Beginners – pulley advance

Equipment

• Backpack loaded with 20 kg (start with a lower load e.g. 10 kg and build up to 20 kg)

• Pulley system with tricep rope attachment set at waist-height (or floor-height set to 10 kg

resistance)

Instruction


• Place tricep rope over 1 shoulder, holding with 2 hands

• Advance by stepping forward as far as weight stack allows, and count your steps

• Walk backward in a controlled movement and repeat until you complete 45 steps forward

• Rest for 30 seconds and repeat so that you have completed 5 sets of 45 steps (alternating

the tricep rope over the opposite shoulder each time)

Alternate For Beginners – loaded hill walk

Equipment

• Backpack loaded with 20 kg

• Treadmill or hill of approximately 5% gradient


Instruction


• If using a treadmill set it to a walking speed and 5% gradient

• Pick up one dumbbell in each hand and walk for 5 minutes

For Intermediate – pulley advance

Equipment


• Pulley system with tricep rope attachment set at waist-height (or alternatively floor-height

set to 15 kg resistance)

Instruction

• Complete as per instructions for Beginner Exercise 6 – pulley advance

Alternative For Intermediate – loaded hill walk

Equipment

• Backpack with 20 kg load



Instruction

• Complete as per instructions for Alternative Beginner Exercise 6 – loaded hill walk

For Advanced – pulley advance

Equipment


• Pulley system with tricep rope attachment set at waist-height (or floor-height set to 20 kg

resistance)

Instruction

• Complete as per instructions for Beginner Exercise 6 – pulley advance

Alternative For Advanced – loaded hill walk

Equipment



• 2 x 10kg dumbbells

Instruction

• Complete as per instructions for Alternative Beginner Exercise 6 – loaded hill walk

Exercise 7

For Beginners – dumbbell crawling walk

Equipment


Instruction

• Assume a crawling position with dumbbells in each hand

• From this position perform a crawling walk manoeuvre with dumbbells and feet in contact

with the ground

• Ensure your knees are not in contact with the ground and that you maintain a neutral spine

• Crawl for 10 metres and repeat 3 times

For Intermediate – scrum squat (pulley)

Equipment

• Backpack loaded with 20 kg (start with a lower load e.g. 10 kg and build tolerance to 20 kg)

• Pulley system with tricep rope attachment set at floor-height and 10 to 15 kg resistance)

Instruction


• Hold tricep rope securely with one hand over one shoulder

• Assume the crawl walk position with one hand and both feet on the ground ensuring that

you maintain a neutral spine.

• Ensure there is some bend in your knees

• Push forward by straightening your knees and rocking back to the original position

• Repeat 10 times, rest for 2 minutes and complete 4 sets (2 on each hand)

Alternative For Intermediate – scrum squat (elastic)

Equipment


• Elastic tubing (e.g. tyre tubes) secured to a post

Instruction

• Complete as per above instruction for Intermediate Exercise 7 – Scrum squat (Pulley) with

elastic tubing to replace tricep rope and pulley

For Advanced – scrum squat (pulley)

Equipment


• Pulley system with tricep rope attachment set at floor-height and 20 kg resistance

Instruction

• Complete as per above instruction for Intermediate Exercise 7 – Scrum squat (Pulley)

Alternative For Advanced – scrum squat (elastic)

Equipment


• Elastic tubing (e.g. tyre tubes) secured to a post

Instruction

• Complete as per above instruction for Intermediate Exercise 7 – Scrum squat (Pulley) with

elastic tubing to replace tricep rope and pulley

Exercise 8

For Beginners – resisted backward walk (pulley)

Equipment

• Backpack loaded with 20 kg (start with lower load e.g. 10 kg and build tolerance to 20 kg)


Instruction


• Hold tricep rope in each hand

• Perform a half squat and walk backward as far as the weight stack allows

• Count you steps and return to starting position

• Repeat so that you have completed 20 steps backward

• Rest and repeat twice

Alternative For Beginners – resisted backward walk (sled)

Equipment


• Makeshift sled such as a sack or bag with 40 kg inside

Instruction

• Place backpack securely on your back.

• Perform a half squat and walk backwards 10 metres dragging the sled or sack along ground

• Rest and repeat twice

For Intermediate – resisted backward walk (pulley)

Equipment



Instruction

• Complete as per above instructions for Beginner Exercise 8 – Resisted backward walk

(Pulley)

Alternative For Intermediate – resisted backward walk (sled)

Equipment



Instruction

• Complete as per above instructions for Alternative Beginner Exercise 8 – Resisted Backward

Walk (Sled)

For Advanced – resisted backward walk (pulley)

Equipment



Instruction

• Complete as per above instructions for Beginner Exercise 8 – Resisted backward walk

(Pulley)

Alternative For Advanced – resisted backward walk (sled)

Equipment



Instruction

• Complete as per above instructions for Alternative Beginner Exercise 8 – Resisted Backward

Walk (Sled)

1

PART 7 - How to Structure Your Program

It is highly recommended that you commence your PAT training program as soon as possible to

compliment your current training. In summary you should also take the following into account:

Weekly Program Structure

When commencing your strength and endurance program (Part 6) you will also be completing your

functional core program (Part 4). It is recommended that you complete these programs on separate

days. If due to time constraints you complete both of these programs in the same session, it is

recommended that the functional core program is completed after the strength and endurance

program.

Complete PAT Preparation Circuit

Every 2 weeks it is strongly recommended that you complete the following circuit. This circuit is made

up of each of the exercises from the functional training program with some modifications to the sets

and/or repetitions for each. Each exercise station should be completed using the current load/weight

you have progressed to and with minimal rest in between. Refer to the appropriate exercise

description if required.

Exercise 1

Bicep curl into overhead press (beginner)

Single arm overhead press (intermediate & advanced)

Complete 1 set of the appropriate exercise

Exercise 2

Squat (beginner)

Squat into bicep curl and overhead press (intermediate & advanced)

Complete 1 set of the appropriate exercise

Exercise 3

Single-sided load carry

Complete exercise for 200 metres

Exercise 4

Step ups

Complete 1 set

Exercise 5

Static dumbbell holds

Complete 1 set of each hold

Exercise 6

Pulley advance

Complete 1 round (5 repetitions of 45 steps, with 30 seconds rest between repetitions)

Exercise 7

Crawling walk (beginner)

Scrum squat (advanced)

Complete crawling walk for 30 metres, or scrum squat (2 sets of 15 reps, 15 each arm)

Exercise 8

Resisted backwards walk

Complete 1 set

Importance of Flexibility

Don’t forget the importance of flexibility. Stretching should be used both as a cool down procedure and

on your rest days. For more information on flexibility and stretching see Part 1.

Progression Through the Stages

You should look to advance the intensity of your training based on your ability to complete a full

rotation of your selected program, and using the appropriate technique and posture.

Tapering your Training before the PAT

Tapering your program at least one week before the actual test date will ensure adequate time for

your body to recover and allow you to perform at your best during the PAT

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