Preparing physically for Academy life

A strenuous physical exercise program is an essential 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 50 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: This schedule should be done at least 3-5 times a week for the first 2 weeks.

  • 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. There should be no reset between sets.
  • 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.

Your last workout should be the Saturday or Sunday prior to the KHP Training Academy report day. This will give you at least a three-day rest period prior to reporting to the Academy. By doing the above steps, you will have prepared yourself for the physical side of Academy lifestyle.