Bootcamp training schedule

As a Sea Ranger, you have a physically demanding profession, so it’s beneficial to have a good baseline fitness. Additionally, the bootcamp is a physical programme, so it’s advantageous to prepare yourself for it. Read here about the components of the physical test on the selection day and how you can best train for it and the bootcamp.

Physical Test

On the selection day, you will jog for 20 minutes. Jogging will be interspersed with several sets of push-ups and sit-ups. The focus is not on achieving a specific distance or speed while jogging; instead, it’s about being able to sustain it for a continuous 20 minutes. We also inquire whether you can do at least 10 push-ups in a row and at least 20 sit-ups consecutively.

Tips for Training

Jogging

Our tip for jogging training is to ensure that you can maintain a heart rate of 140 beats per minute for half an hour. You can easily measure this by running hard for 10 minutes and then feeling your pulse to count how many beats you have in 10 seconds. Multiply that by 6, and you’ll know how many beats per minute your heart is making. For example, after 10 minutes of jogging, if you feel 20 heartbeats in 10 seconds, your heart rate is 20 x 6 = 120 beats per minute.

Below is an example of a training schedule you can use. This is just a sample schedule, and it’s essential to tailor it to your needs. The most important thing is to prevent injuries! Don’t forget to take a day of rest after each training day to allow your body to recover. Don’t push yourself beyond your limits and build up gradually.

Push-ups and Sit-ups

On your rest days from jogging, you can practice push-ups and sit-ups. Below is an example of a training schedule.

A push-up is performed as follows:

Lie on your stomach.
Hands under your shoulders and feet together.
Push up from the shoulders with a straight body.
Lower yourself back down to a fist’s height above the ground.
This is 1 repetition; on the selection day, aim for at least 10 in a row.

A sit-up is performed as follows:

Sit on the ground with your knees at a 90-degree angle.
Your arms are crossed with your hands against your shoulders.
Your elbows point forward.
In a smooth movement, come up from your abdomen and touch your knees with your elbows.
Then go back until your shoulder blades touch the ground.
This is 1 repetition; on the selection day, aim for at least 20 in a row.