Physical Training

Physical fitness is a huge component of both the explorer program and the CCFD academy. Those who prepare physically and mentally often excel over other candidates. We encourage all candidates to focus on living a healthy life style, and implement an exercise routine. Bellow you will find some basic workouts that will help prepare yourself for our program. This is only a starting point, and can be added to as your physical fitness improves.

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***Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.***

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Running
• Start running short distances until you can run
3-5 miles comfortably.

• Beginning - Average 10-12 minute mile
• Intermediate - Average 8-10 minute mile
• Advanced - Average 6 - 8 minute mile

Climbing Stairs
• Start slow and increase your pace as your
physical fitness improves.
• As you improve and get stronger, consider
adding a weight vest.

Beginning - 20-60 flights of stairs without
stopping
Intermediate - 60 - 120 flights or stairs without
stopping
Advanced - 160 + flights of stairs without
stopping

Stair-Master
Beginning - Lvl 3 - 6 for 10 minutes
Intermediate - lvl 7 - 12 for 20 minutes
Advanced - lvl 13 + for 20 + minutes

 

Body Weight Workouts
 

•Focus on form and repetitions.
 

Pushups (Regular, Wide, Diamond, Incline,
Decline)
     Beginning - 3 sets of 10 reps
     Intermediate - 3 sets of 15 reps
     Advanced - 3 sets of 20 reps

Crunches (Center, right elbow left knee, left
elbow right knee)
      Beginning - 3 sets of 15 reps
      Intermediate - 3 sets of 30 reps
      Advanced - 3 sets of 45 reps

Burpees
      Beginning - 3 sets of 10 reps

      Intermediate - 3 sets of 15 reps
      Advanced - 3 sets of 20 reps

Pull-ups
      Beginning - 3 sets of 8 reps

      Intermediate - 3 sets of 12 reps
      Advanced - 3 sets of 18 reps

Chin-ups
      Beginning - 3 sets of 8 reps
      Intermediate - 3 sets of 12 reps
      Advanced - 3 sets of 18 reps
 

Tricep Dips
      Beginning - 3 sets of 10 reps

      Intermediate - 3 sets of 15 reps
      Advanced - 3 sets of 20 reps
 

Air Squats
      Beginning - 3 sets of 20 reps

      Intermediate - 3 sets of 35 reps
      Advanced - 3 sets of 50 reps
 

Planks ( right arm, left arm, forearm, hands)
      Beginning - 3 sets of 30 seconds
      Intermediate - 3 sets of 60 seconds
      Advanced - 3 sets of 90+ seconds

Weighted Workouts
Lifting weight improperly can result in injury. It is
recommend that professional advise be sought,
before implementing a weight lifting routine.

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