FRNSW Physical Aptitude Test

Candidate

FRNSW Physical Aptitude Test
Candidate Preparation Guide

FRNSW Physical Aptitude Test
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
You may be able to increase this range of movement throughout the set
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
You may be able to increase this range of movement throughout the set









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












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 dont 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
400m vigorous effort
400m recovery at slow pace
600m vigorous effort
600m recovery at slow pace
600m vigorous effort
600m recovery at slow pace
400m vigorous effort
400m recovery at slow pace
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. Dont 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 dont 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 dont pass in front of your toes
Aim to progress to squats at depths where your thighs are parallel to the ground
Return to the upright position
Complete 3 sets of 6 to 10 repetitions






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)
Back pack loaded with 20 kg
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
Return to the upright position
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
Complete 3 sets of 6 to 10 repetitions

For Advanced squat into bicep curl and overhead press
Equipment
30 kg dumbbell (or small bar attachment on low pulley with 30 kg resistance)
Back pack loaded with 20 kg
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
Back pack loaded with 20 kg
Instruction
Complete as per above instructions

For Advanced single-sided load carry
Equipment
30 kg dumbbell
Back pack loaded with 20 kg
Instruction
Complete as per above instructions

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
Step (fixed or aerobic step)
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
Step (fixed or aerobic step)
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
2 x 15 kg dumbbells
Step (fixed or aerobic step)
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
Step (fixed or aerobic step)
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)
Step (fixed or aerobic step)
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

















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











Pick up dumbbells so the lightest one is in your back hand
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
Complete as per above instructions

For Advanced static dumbbell holds
Equipment
1 x 12.5 kg dumbbell and 1 x 5 kg dumbbell
Instruction
Complete as per above instructions

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 backpack securely on your back
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
2 x 5 kg dumbbells
Instruction
Place backpack securely on your back
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
Backpack loaded with 20 kg
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
Treadmill or hill of approximately 5% gradient
2 x 7 kg dumbbells
Instruction
Complete as per instructions for Alternative Beginner Exercise 6 loaded hill walk

For Advanced pulley advance
Equipment
Backpack loaded with 20 kg
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
Backpack loaded with 20 kg
Treadmill or hill of approximately 5% gradient
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
2 x 6 kg dumbbells
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
Place backpack securely on your back
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
Backpack loaded with 20 kg
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
Backpack with 20 kg load
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
Backpack loaded with 20 kg
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)
Pulley system with tricep rope attachment set at floor-height and 40 kg resistance
Instruction
Place backpack securely on your back
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
Backpack loaded with 20 kg
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
Backpack with 20 kg load
Pulley system with tricep rope attachment set at floor-height and 50 kg resistance
Instruction
Complete as per above instructions for Beginner Exercise 8 Resisted backward walk
(Pulley)
Alternative For Intermediate resisted backward walk (sled)
Equipment
Backpack with 20 kg load
Makeshift sled such as a sack or bag with 50 kg inside
Instruction
Complete as per above instructions for Alternative Beginner Exercise 8 Resisted Backward
Walk (Sled)

For Advanced resisted backward walk (pulley)
Equipment
Backpack with 20 kg load
Pulley system with tricep rope attachment set at floor-height and 60 kg resistance
Instruction
Complete as per above instructions for Beginner Exercise 8 Resisted backward walk
(Pulley)

Alternative For Advanced resisted backward walk (sled)
Equipment
Backpack with 20 kg load
Makeshift sled such as a sack or bag with 60 kg inside
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
Dont 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