Training

The training is now fully underway for the 7 Air Assault Battalion Field Gun Crew.

This year the beat-up task is being handled by Sgt (SI) RS Manderson RAPTC, with a focus on explosive power.

Below you will see the weeks schedule for the training.

DATE	LESSON	CONTENT	REMARKS
MONDAY 23-MAR-15	TECHNICAL – FRONT SQUATS	PROGRESSIVE SQUAT TECHNIQUE TRAINING. CONFIRMATION WOD: 10 -1 40/30 KG FRONT SQUAT WITH 50 METRE SPRINT BETWEEN RNDS (APPROX 5-8MINS)	LEGS WILL BE ON FIRE
TUESDAY 24-MAR-15	WODTASTIC	4 X SUPER SET LADDER FORMAT – 3 RNDS PER SUPER SET – 90 SECOND PER RND 90 SECOND RECOVERY. SUPERSET 1: Burpee o’ bar-Deadlift SUPERSET 2: Wall Ball-Shuttle Sprint SUPERSET 3: Mat Jumps-Reverse Crunches SUPERSET 4: PlyoJumps-Squat Thrusts	ALL OVER BODY. MAXIMUM EFFORT FOR 90 SECONDS AT A TIME.
WEDNESDAY 25-MAR-15	FLEXIBILITY/POWER/ PLYOMETRICS	FOAM ROLLING USING MEDBALLS, PNF STRETCHING. BOX JUMPS FOOTASSISTED WALL SPRING COMPETITION (TEST OF SPEED, POWER, PLYOMETRICS)	CHALK WILL BE PROVIDED FOR COMP. WILL FEEL LIKE THE WORST SPORTS MASSAGE EVER. FLEXIBILITY=POWER
THURSDAY 26-MAR-15	WODABILITY	SUPERTEAMS Reps will be dictated by numbers attending. 3 Male teams 1 female team. Outside if weather allows. Exercises: POWER CLEANS, DEADLIFTS, GROUND TO OVERHEAD, BENCH PRESS, KETTLEBELL SWINGS, PUSH PRESS, SHELL SHUTTLES, BURPEES, TYRE FLIPS. En masse Sled push/farmers carry 800m with burdens	The technical lessons will pay off here, heavy weights, EXPLOSIVE POWER, AGGRESSION. play to each others strengths. gOOD LOOKING LADS CAN TRAIN TOPLESS.(NOT dAVE)