Preparing physically for Academy life

A strenuous physical exercise program is very much a part of life at the KHP Training Academy.  To help you get ready, we have taken the liberty of setting a few fitness expectations.  While this may not seem like much to someone who has made fitness a lifestyle, to the inactive person it may seem a bit overwhelming.  If you are not already participating in a regular exercise program, seek clearance from qualified medical personnel before starting any exercise program.

Fitness levels desired upon reporting to the KHP Training Academy

  • Be able to run 3 miles in 30 minutes or less
  • To be able to perform 40 correctly done push-ups consecutively in 2 minutes
  • To be able to perform 40 sit-ups in 2 minutes

Schedule of activity for the next six weeks

WEEKS ONE AND TWO: Do at least 3 times a week.
  • Warm up by jumping  rope of completing jumping jacks for 3 minutes.
  • Spend 5 to 10 minutes stretching out major muscle groups.
  • Run 1.5 miles in 15 to 20 minutes.  During your run, start out slowly and gradually increase your speed through the middle of the run.  Finish by slowing to a walk.
  • Do 20-30 second plank hold
  • Do 5 sets of push-ups, 10 at a time, alternating with 10 sit-ups.
  • Spend 5 to 10 minutes stretching major muscle groups to cool down.
WEEKS THREE AND FOUR: Do at least 3-4 times per week
  • Warm up by jumping rope of completing jumping jacks for 3 minutes.
  • Spend 5-10 minutes stretching major muscle groups.
  • Run 2 miles in 20 - 25 minutes.  Again, start slowly and gradually increase your speed through the middle of the run.  Finish by slowing to a walk.
  • Do a 30-45 second plank hold.
  • Do 7 to 8 sets of push-ups, 10 at a time, alternating with 15 sit-ups.
  • Spend 5-10 minutes stretching major muscle groups.
WEEKS FIVE AND SIX
  • Time has come to start pushing yourself harder these last 2 weeks.
  • Warm up by jumping rope or completing jumping jacks for 3 minutes.
  • Spend 5 - 10 minutes stretching major muscle groups.
  • Run 3 miles in 30 - 35 minutes.
  • Do a 45-60 second plank hold.
  • Do 5 sets of push-ups to failure, alternating with 15 sit-ups.
  • Cool down by stretching major muscle groups for 5-10 minutes.
This schedule should be followed at least 3 to 4 times a week, with your last workout being just before reporting to the KHP Training Academy.  This should help to prepare you physically and mentally for the challenging life of academy training.