The Para Fitness Guide

In The Para Fitness Guide, Major Sam McGrath of the legendary Parachute Regiment has collected together an inspirational series of exercises which are perfect for anyone.
Every year getting fit and losing weight is at the top of the list of resolutions but few of us manage to stick to any kind of fitness regime. What you need is a military instructor watching over your exercise programme, helping you out and encouraging you along the way. Unfortunately, we can't supply you with your own personal fitness expert, but this book is the next best thing!
Sam offers advice on how to choose a gym, eat well, prepare for exercise, warm up and how to warm down to reduce the impact of all of those aches and pains. The book also sets out six challenges for readers to aim for as they follow this programme, including a 10-mile race and the grueling Fan Dance around the Brecon Beacons.
Recession proof your fitness programme with our accompanying iPhone app; have Major Sam McGrath as your own personal, portable trainer on your mobile device! The updated app now features the Emperor Training programme, pushing your quest for fitness further with weight training.
With our help you can be fighting fit in time for your summer hols!

Sam McGrath was the youngest soldier to achieve the rank of major since the Second World War and ran the selection course for the crack Parachute Regiment for three years. While still a serving soldier he completed the Bob Graham Round for the Help for Heroes charity - an endurance challenge climbing 42 peaks in the Lake District with a combined vertical ascent of 27,000ft over 72 miles - and all in 24 hours. At the age of 31 he left the Parachute Regiment and joined an Investment Bank on their MBA graduate programme. He now works as an Investment Banker in Singapore combining a high-profile and demanding job with family life and several fitness challenges.

Introduction

PART 1: READY FOR ANYTHING
The PARAS - Train Hard, Fight Easy: An introduction to the Parachute Regiment
Paratrooper Training: The PARAS selection course
Fit to Fight, Fit for Life: How fitness brings success on the battlefield and in everyday life
Para Inspiration: Corporal Bryan Budd, VC - 'strength of mind, strength of cause'

PART 2: PRELIMINARY OPERATIONS
Physical Preparation: The foundations of a new exercise regime
Planning the Attack: Understanding fitness and how it is developed
Fighting Injury: How to avoid common exercise injuries
Food is Fuel: The right diet for your goals
Kit and Equipment: Essential and more advanced equipment
Para Inspiration: The Bruneval Raid - overcoming fear and anxiety through goal setting
PART 3: PREPARING FOR WAR
Change - The Aim of Your Programme: How lifestyle change can be accomplished
Mission Planning: How to create a winning exercise programme
Motivation: Understanding and maintaining your motivation to exercise
Para Inspiration: The Merville Battery Raid - achieving the impossible through daring and determination
PART 4: STANDARD OPERATING PROCEDURES
Warming up: Preparation for exercise
Stretching: Exercises for each area of the body
Cooling down: How to optimise your recovery
Para Inspiration: The 2 PARA Falklands Voyage - training with limited resources

PART 5: THE P COMPANY SPARTAN PROGRAMME (NO FRILLS)
Running: From basic to advanced techniques for training
Circuit Training: From basic to advanced circuit training
Tips, Hints and Explanations for all Exercise Programmes: The cheat sheet
Programmes: Three eight-week training programmes:
- 'Recruit': from basic to intermediate level
- 'Soldier': from intermediate to soldier standard
- 'Paratrooper' - from soldier standard to PARA fitness
The Five-Minute Test: An airborne fitness assessment
Para Inspiration: Deployment in Afghanistan - fitness as escapism and stress relief
PART 6: THE P COMPANY EMPEROR PROGRAMME (WITH FRILLS)
The Gym: Selecting and getting the most from a gym
Personal Trainers: What to look for in a personal trainer
Rowing: For strength, speed and endurance
Cycling: For a cheap mobile workout
Swimming: For low impact on joints
Other Activities: Hill walking, sports and leisure activities
Weights: exercises and advice on weight training
Programmes: Three eight-week training programmes:
- 'Recruit': from basic to intermediate level
- 'Soldier': from intermediate to soldier standard
- 'Paratrooper': from soldier standard to PARA fitness
Performance Standards: Measuring your progress
PART 7: ASPIRATIONAL CHALLENGES
Marathons: How to conquer half- and full marathon
Tough GuyTM: Annual nine-mile assault course even
Bergen Challenges: How to tackle backpack marche
The PARAS' 10: The P Company selection marc
The Fan Dance: Infamous 25km special forces TAB test
The Bob Graham Round - A Quantum Leap! Climbing the height of Everest over 72 miles in 24 hours
Appendices, Tables and Exercise Sheets