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 Monday, July 9th being your last workout before reporting to the KHP Training Academy.  Hopefully, you have prepared yourself physically and mentally, and are ready to meet the challenge of life at the academy.