Coronavirus (Covid-19)

Return To Fitness Week 9

Return To Fitness Programme.

RAF Return To Fitness Programme Week 9

The final Sustain Phase of the ‘Return to Fitness Programme’ focusses on sustaining the effort and improvements made over the initial 8 weeks.  These sessions are designed to directly match the needs of the RAF Fitness Test.  You will notice further progressions in exercise difficulty in terms of sets/reps and tempo; whilst the running sessions will now progress to 3 efforts per week and include change of direction drills/speed work that are designed to mimic the requirements of the Multi-Stage Fitness Test.

This programme will continue to be supplemented with concise and pertinent educational videos that will support your training programme from a nutritional and recovery perspective.

Well done on your incredible work to date; however, now is not the time to rest on your laurels!  Week 9 is designed to once again develop and progress your ability to new levels across the broad spectrum of fitness.  The running aspect grows to 3 sessions per week and is broken down into ‘steady’, ‘tempo’ and ‘change of direction/speed work’. Ensure you warm up thoroughly and hit the RPE requirements for each repetition. 

Concerned about dehydration or want to unlock the performance benefits of hydrating appropriately?  Registered Dietitian Ali Booker provides yet more great advice on hydration and how it can drive health and performance. 

"The ongoing pandemic has presented many challenges and to coincide with the gradual easing of restrictions our RAF Physical Training Instructors have created a Return to Fitness Package to assist Regular and Reserve personnel to maintain their health, fitness and wellbeing.  Based on a progressive programme of activities and including important nutritional advice, personnel will have access to information leaflets, videos and audio files for use at home, at the gym or outdoors."

Air Commodore Simon Harper
ACOS Training

The videos are all available from the Official RAF YouTube Channel and the Return To Fitness page

Click here for the Week 1 of the Programme.

Click here for the Week 2 of the Programme.

Click here for the Week 3 of the Programme.

Click here for the Week 4 of the Programme.

Click here for the Week 5 of the Programme.

Click here for the Week 6 of the Programme.

Click here for the Week 7 of the Programme.

Click here for the Week 8 of the Programme.

Good luck!