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
  • Be able to perform 40 correctly done push-ups consecutively in 2 minutes
  • Be able to perform 40 sit-ups in 2 minutes
  • Be able to hold a 2-minute plank

Schedule of activity for the next six weeks

WEEKS ONE AND TWO: Do at least 3-5 times a week.

  • Spend 5 to 10 minutes warm-up major muscle groups (Dynamic Stretches).
  • Warm up by jumping rope, completing jumping jacks, air squats, alternating lunges for 3 minutes.
  • Complete a 30-60 second plank hold. Complete 3 to 5 sets with a one-minute rest between sets.
  • Complete 5 sets of hand release push-ups, 10-20 at a time, alternating with 10-20 sit-ups. There should be no rest between sets.
  • Spend 5 to 10 minutes stretching major muscle groups to cool down.
  • 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 or cool down after completion of the 1.5 miles.

WEEKS THREE AND FOUR: Do at least 4-5 times per week

  • Spend 5 to 10 minutes warm-up major muscle groups (Dynamic Stretches).
  • Warm up by jumping rope, completing jumping jacks, air squats, alternating lunges for 3 minutes.
  • Complete a 45-90 second plank hold. Complete 3 to 5 sets with a one-minute rest between sets.
  • Complete 7 or 8 sets of push-ups, 15 at a time, alternating with 15 sit-ups.
  • Run 2 miles in 16 to 20 minutes. Again, start out slowly and gradually increase your speed through the middle of the run. Finish by slowing to a walk.
  • Spend 5 to 10 minutes stretching major muscle groups to cool down.

WEEKS FIVE AND SIX Do at least 5 times per week

Time has come to start pushing yourself harder these last 2 weeks; you should be working to muscle failure on most exercises and may increase the number of reps as needed.

  • Spend 5 to 10 minutes warm-up major muscle groups (Dynamic Stretches).
  • Warm up by jumping rope, completing jumping jacks, air squats, alternating lunges for 3 minutes.
  • Complete a 90-120 second plank hold. Complete 3 to 5 sets with a one-minute rest between sets.
  • Complete 3 sets of hand release push-ups to failure minimum 30-50, alternating with 30 sit-ups.
  • Run 3 miles in 30 or less. Only complete the run on 3 of the workouts these weeks. You may run more based on your ability.
  • Cool down by stretching the major muscle groups for 5 to 10 minutes.

You may add too, but these are the minimum expectations to assist you with the Academy Lifestyle.

You may choose to augment these workouts with weight training. Work with-in your experience level and consult a qualified trainer prior to any new exercise plan.

Hopefully, by following this plan as outlined, you will have physically prepared yourself for the Academy lifestyle.