PROGRAM #1 IF YOUR MAX IS LESS THAN 5 PUSH UPS

DAY 1 2,3,2,2,3 TOTAL 12

DAY 2 3,3,2,2,4 TOTAL 14
DAY 3 4,4,3,3,5 TOTAL 19
DAY 4 4,5,4,4,6 TOTAL 23
DAY 5 5,5,4,4,7 TOTAL 25
DAY 6 5,6,4,4,7 TOTAL 26

PROGRAM #2 IF YOUR MAX IS 6-10 PUSH UPS

DAY 1 5,6,4,4,5 TOTAL 24

DAY 2 6,6,5,5,6 TOTAL 28
DAY 3 7,7,6,6,8 TOTAL 34
DAY 4 7,9,7,7,9 TOTAL 39
DAY 5 8,9,8,8,10 TOTAL 43
DAY 6 10,11,8,8,12 TOTAL 49

PROGRAM #3 IF YOUR MAX IS 11-20 PUSH UPS

DAY 1 8,9,7,7,8 TOTAL 39

DAY 2 9,10,8,8,10 TOTAL 45
DAY 3 10,11,8,8,11 TOTAL 48
DAY 4 10,12,9,9,12 TOTAL 52
DAY 5 11,12,10,10,13 TOTAL 56
DAY 6 12,14,11,11,14 TOTAL 62

PROGRAM #4 IF YOUR MAX IS 16-20 PUSH UPS

DAY 1 12,14,12,12,14 TOTAL 64

DAY 2 12,15,12,12,16 TOTAL 67
DAY 3 13,15,13,13,16 TOTAL 70
DAY 4 14,15,13,13,17 TOTAL 72
DAY 5 14,16,13,13,18 TOTAL 74
DAY 6 14,16,13,13,19 TOTAL 75

PROGRAM #5 IF YOUR MAX IS 21-25 PUSH UPS

DAY 1 12,17,13,13,17 TOTAL 72

DAY 2 14,18,14,14,18 TOTAL 78
DAY 3 15,19,15,15,19 TOTAL 83
DAY 4 15,20,16,16,20 TOTAL 87
DAY 5 16,21,17,17,21 TOTAL 92
DAY 6 18,22,18,18,22 TOTAL 98
PROGRAM #6 IF YOUR MAX IS 26-30 PUSH UPS

DAY 1 18,22,18,18,22 TOTAL 98

DAY 2 19,23,18,18,23 TOTAL 101
DAY 3 20,24,20,20,25 TOTAL 109
DAY 4 22,25,20,20,27 TOTAL 114
DAY 5 23,26,21,21,28 TOTAL 119
DAY 6 24,28,23,23,30 TOTAL 128

PROGRAM #7 IF YOUR MAX IS 31-35 PUSH UPS

DAY 1 24,27,24,24,30 TOTAL 129

DAY 2 26,28,24,24,30 TOTAL 132
DAY 3 26,28,25,25,30 TOTAL 134
DAY 4 27,30,26,26,31 TOTAL 140
DAY 5 27,31,27,27,32 TOTAL 144
DAY 6 28,32,28,28,32 TOTAL 148

PROGRAM #8 IF YOUR MAX IS 36-40 PUSH UPS

DAY 1 28,32,28,28,32 TOTAL 148

DAY 2 30,32,29,29,33 TOTAL 153
DAY 3 31,33,29,29,34 TOTAL 156
DAY 4 32,34,30,30,35 TOTAL 161
DAY 5 33,35,31,31,35 TOTAL 165
DAY 6 34,36,32,32,37 TOTAL 171

PROGRAM #9 IF YOUR MAX IS 41-45 PUSH UPS

DAY 1 35,36,32,32,37 TOTAL 172

DAY 2 35,37,33,33,38 TOTAL 176
DAY 3 36,38,34,34,38 TOTAL 180
DAY 4 36,39,35,35,39 TOTAL 184
DAY 5 37,40,36,36,39 TOTAL 188
DAY 6 38,41,37,37,41 TOTAL 194

PROGRAM #10 IF YOUR MAX IS 46-50 PUSH UPS

DAY 1 30,34,30,30,40 TOTAL 164

DAY 2 19,19,23,23,19,19,22,37 TOTAL 181
DAY 3 20,20,27,27,21,21,21,44 TOTAL 201
GUIDELINES

1. FIND YOUR MAX PUSH UPS BEFORE STARTING THIS PROGRAM

2. BASED ON YOUR MAX, CHOOSE THE APPROPRIATE PROGRAM TO BEGIN AT
3. USE PROPER FORM FOR EACH PUSH UP
4. TAKE 1 MINUTE REST BETWEEN EACH SET-ADD 30 SECONDS IF YOU NEED TO (TIMED)
5. ONLY MOVE ON TO THE NEXT DAY ONCE YOU HAVE COMPLETED THE ONE YOU ARE ON
6. HAVE A REST DAY AFTER EACH PROGRAM CYCLE IF NEED BE
7. TEST YOUR MAX OFTEN (once a week or every other week)
8. IF YOU ARE STUCK, TAKE A DAY OFF, REST, TRY AGAIN
PROGRAM #1 IF YOUR MAX IS 51-55 PUSH UPS

DAY 1 30,39,35,35,42 TOTAL 181

DAY 2 20,20,23,23,20,20,18,18,53 TOTAL 215
DAY 3 22,22,30,30,25,25,18,18,55 TOTAL 245

PROGRAM #2 IF YOUR MAX IS 56-60 PUSH UPS

DAY 1 30,44,40,40,55 TOTAL 209

DAY 2 22,22,27,27,24,23,18,18,58 TOTAL 239
DAY 3 26,26,33,33,26,26,22,22,60 TOTAL 274

PROGRAM #3 IF YOUR MAX IS 61-65 PUSH UPS

DAY 1 35,49,45,45,55 TOTAL 229

DAY 2 22,22,30,30,24,24,18,18,59 TOTAL 247
DAY 3 28,28,35,35,27,27,23,23,60 TOTAL 286

PROGRAM #4 IF YOUR MAX IS 66-70 PUSH UPS

DAY 1 33,44,42,42,47 TOTAL 208

DAY 2 22,22,28,28,24,24,19,19,58 TOTAL 244
DAY 3 26,25,30,30,26,27,23,22,58 TOTAL 267

PROGRAM #5 IF YOUR MAX IS 71-75 PUSH UPS

DAY 1 35,49,45,45,55 TOTAL 229

DAY 2 22,22,30,30,24,24,18,18,59 TOTAL 247
DAY 3 28,28,32,32,27,27,23,23,60 TOTAL 280
PROGRAM #6 IF YOUR MAX IS 76-80 PUSH UPS

DAY 1 36,51,46,45,56 TOTAL 234

DAY 2 23,23,30,32,26,24,20,20,62 TOTAL 260
DAY 3 30,28,34,34,28,28,24,24,65 TOTAL 295

PROGRAM #7 IF YOUR MAX IS 81-85 PUSH UPS

DAY 1 40,53,48,48,62 TOTAL 251

DAY 2 28,24,33,33,28,28,22,22,65 TOTAL 283
DAY 3 32,29,35,35,30,30,23,22,68 TOTAL 304

PROGRAM #8 IF YOUR MAX IS 86-90 PUSH UPS

DAY 1 40,53,48,48,62 TOTAL 251

DAY 2 28,24,33,33,28,28,22,22,65 TOTAL 283
DAY 3 32,30,35,35,30,30,23,22,68 TOTAL 305

PROGRAM #9 IF YOUR MAX IS 91-95 PUSH UPS

DAY 1 44,58,52,53,70 TOTAL 277

DAY 2 30,26,35,35,31,32,26,26,70 TOTAL 311
DAY 3 34, 31,37,37,32,32,28,28,73 TOTAL 332

PROGRAM #10 IF YOUR MAX IS 96-100 PUSH UPS

DAY 1 47,62,55,57,75 TOTAL 296

DAY 2 33,28,37,37,32,33,28,28,72 TOTAL 328
DAY 3 35,32,38,38,34,34,30,30,75 TOTAL 346
RUNNING PROGRAM

BEGINNER

THIS PROGRAM'S DESIGNED TO HELP YOU MEET THE REQUIREMENTS FOR BASIC TRAINING.
THE AIM IS FOR YOU TO SET YOUR SIGHTS ON A GOAL THAT’S BEYOND WHAT THE
FITNESS STANDARD ASKS FOR, SO YOU PREPARE YOURSELF TO PASS WITH EASE.

3 COMPOMENTS:
SPRINTING
LONG RUNS
INTERVAL TRAINING

LONG RUNS = 5-6 km

INTERVAL TRAINING = RUN AT TARGET PACE FOR UP TO 1KM 3-5x WITH 5MIN BREAK
SPRINTING = 100M/YARD SPRINTS X 10 (WORKING YOUR WAY UP TO 0.6 MILES/1KM)

WEEKLY SCHEDULE

MONDAY
LONG RUN @ 8KM/5 MILES FOR TIME
(JUST FINISH AND TIME TO YOURSELF)

WEDNESDAY
SPRINTS = 10X100M SPRINT (100M FAST, 100M JOG IS 1 ROUND)

FRIDAY
LONG RUN @ 8KM/5 MILES FOR TIME
(TIME YOURSELF AGAIN)

EVERY OTHER WEDNESDAY

INTERVAL TRAINING
RUN 1/2 MILE OR 1/2 KM AT TARGET PACE 3-5X
RUN 1/4 MILE OR 1/4 KM AT TARGET PACE 3-5X
RUN 1/8 MILE OR 1/8 KM AT TARGET PACE 3-5X
REST 5 MINUTES AFTER EACH SET
APTITUDE TEST PREPARATION

CFAT (CANADIAN FORCES APTITUDE TEST)

3 COMPONENTS:

VERBAL SKILLS (15 QUESTIONS)

1. SYNONYMS: CHOOSE THE WORD WITH THE SAME MEANING
2. ANTONYM: CHOOSE THE WORD WITH OPPOSITE MEANING
3. DEFINITIONS: CHOOSE THE BEST DEFINITION OF THE WORD

PROBLEM SOLVING (30 QUESTIONS)

1. WORD PROBLMES
2. NUMBER SEQUENCES AND MATH

SPATIAL ABILITY (15 QUESTIONS)

YOU ARE GIVEN WHOLE OR EXPANDED IMAGES OF SHAPES
AND EXPECTED TO PICK THE CORRECT SHAPE OR UNFOLDED IMAGE
THAT CORRESPONDS WITH WHAT IT SHOULD LOOK LIKE

GO OVER THE PRACTICE QUESTIONS PROVIDED IN THIS COURSE TO ADAPT

AND LEARN HOW THE EXAM IS STRUCTURED AND WHICH KINDS OF
QUESTIONS YOU ARE GPING TO BE COMING ACROSS

YOU CAN EVEN PURCHACE A FULL BOOK OF APTITUDE TEST PRACTICE

QUESTIONS ONLINE IF YOU WANT TO GO EVEN FURTHER.
INTERVIEW PREP QUESTIONS

What are your weaknesses? (focus more on professional qualities than personal)
(Add in how you are actively doing things to improve)
What are your strengths?
What are your goals? (focus on short term and medium term goals)

Where and how long is your Basic Training?

Where and how long is your Occupational Training?
What is the role of your chosen occupation?
Where might you serve?
What appeals to you about this occupation?
What doesn't appeal to you about it?

Be professional
Be engaging with the interviewer
Answer the questions clearly and articulte your words so they can understand you fully
Show up at least 15 minutes early to go over your notes (they will notice)
Wear clean, well fitted dress clothes
No strong cologne or scents
Greet the staff with respect
Follow directions you are given
Breathe and relax (it's ok if you get nervous, just be respectful and let the interviewer know
you need a minute)

Make sure you do research and know the answers to these questions. Sound like you know
what you're talking about. Be confident about your answers.
PHOENETIC ALPHABET NUMBERS

ALHPA 1 WON
BRAVO 2 TOO
CHARLIE 3 TREE
DELTA 4 FOW-ER
ECHO 5 FIFE
FOXTROT 6 SIX
GOLF 7 SEV-EN
HOTEL 8 AIT
INDIA 9 NIN-ER
JULIETTE 0 ZEE-ROO
KILO
LIMA
MIKE
NOVEMBER
OSCAR
PAPA
QUEBEC
ROMEO
SIERRA
TANGO
UNIFORM
VICTOR
WHISKEY
XRAY
YANKEE
ZULU
TYING UP LOOSE ENDS

ASK YOURSELF:
IS THERE ANYTHING THAT COULD PREVENT ME FROM COMPLETING BASIC?

Usually it's from a few key areas:

Business/financial
Relationships
Family
Health

Do you have any outstanding business dealings that could interfere in your success?
(legal commitments, business commitments etc)

Is my relationship with my wife/husband/gf/bf solid?

(is this relationship going to cause undue stress on you while away? It's one thing
to miss someone and feel lonely, but its another to use that as anexcuse to quit. Does your
other half support you in this endevour? Or will they make it harder for you to finish?)

Do I have family commitments that could impede my success at Basic Training?

Am I healthy enough to complete Basic Training?

Really think about these questions and find out if there could be any unforseen things that
could stand in your way of completing Basic Training.
Once you find some kid of roadblock, work to find ways to either solve it or mitigate it.
TIMINGS/GENERAL DAILY SCHEDULE

In Basic Training, timings are one of the most important things to be aware of
and follow. Even if you are 1 minute early for your timing, you are actually
considered late. Being ready on location, with all necessary equipment at
least 5 minutes before your timing is considered on time. You will learn how
your staff works with timings pretty soon after beginning Basic.

Example: a 5:55am timing means everyone be ready on location

before 5:50am in formation. No later.

You will be given many timings throughout the day by your staff
and you will be expected meet every last one of them and be on time.

With your daily schedule having multiple timings, you will get a lot of practice
metting timings. Remember that everyone will get a chance at being
course senior (leadership role) at least once for a week during Basic, that
means that you all need to work together to make your timings no matter who
is leading. It's going to be you at some point, so make it easier on your teammates
so they make it easier on you.

GENERAL DAILY SCHEDULE

525am wake up
535am Physical Training
615am End PT
620am Run to shower and shave and get dressed
705am Eat
720am Be ready, formed up with all necessary equpment
730am Training and Classes
10am Break
1015am Training and Classes
12pm Lunch
1245pm Training and Classes **ROUGH idea of normal day***
2pm Break
430pm Dinner
525pm Orders and duties, station jobs
6pm Persoanl Time
11pm Sleep

Some days you will have inspections of your room and barracks after your
PT session. Some days will go longer. Some days you'll be inside some outside.
INSPECTIONS

Inspections are one aspect of Basic Training that you will be assesed on, on a regular basis.
You will be given either a private room or shared barraks and be expected to keep this area
spotless each and every day. Some days, you will have official inpsections where you will
be told to be ready at 720am for inspection. Your staff will show up and go through each
room and check for cleanliness. You will be waiting patiently in your room until your staff
inspects your area and tells you to put your stuff away. No sooner.
You will be given a criteria to meet a standard for all your inspections. Some criteria points
are: Shirts folded 6x10, socks folds round with a smily face, gonch folded 5x9, tooth brush
2 inches from cabinet corner facing to the outside (no toothpaste on brush), hospital corners
on sheets of bed, no dust anywhere, lockers locked up, no hairs or fluff on pillows etc etc.
These are just examples of things you might encounter. But, any standard that they come up
with and give you, they will fisrt teach you how to meet each standard and criteria, so no
to worry about that in this stage. This is just a heads up to prepare yourself.

Keep in mind, you will never achieve a perfect inspection. They will always find soemthing
that you missed and tell you to do better next time. This is part of the game. Don't take it
personal. Also, don't be surprised if they throw your stuff all over the room so you have to
clean it up afterwards. Just clean it up as best and fast as you can not to miss your next
timing.

If you keep messing up on the same things durng inspection over and over, find someone
and ask if they can help you with what you are having issues with. Find someone that does
it better than you.