Corporal Nick Coulson
Job role: Physical Training Instructor

Joined the RAF: July 2007

Overseas travel: None yet!

Career highlights:

• Seeing a recruit come through nine weeks of training. At the end they shake your hand and tell you you’ve changed their lives.
• Completing the vetting for the role of Exercise Rehabilitation Instructor which is where I want my career to go next.
• Getting paid for doing something I love.

“I’ve only been with the RAF for three years but I love every minute of it. I did a degree in sports and exercise science at university. Recruit training was tough. You are constantly being stretched but you came out of there discovering abilities you never knew you had. It gives you the mental strength to help you get on with everything.

Being fit is a big part of any RAF job - whether you are an aircraft mechanic, required to handle 12-hour shifts, or are on operations in a hot country where the heat can be severe.

My job involves instructing exercise classes, conducting fitness tests, providing fitness and health counseling, and organising sporting activities for RAF recruits and permanent staff.

I arrive at the gym early and get the sessions going with my colleagues. We deal with up to 70 or 80 staff at a time, working to a set syllabus which we design and evolve as necessary. I do a maximum of four 90-minute lessons a day with different intakes. We’ve just re-introduced mixed-sex training and the women recruits are amazing and just as capable as the lads. They are truly an inspiration.

Operational deployments are open to us. For example, one of the lads is in Kandahar, running the gym for the guys coming back from the frontline, while also getting the new guys fit and acclimatised. The job we do not only keeps staff physically fit but is also good for their morale. That’s why they call PTIs the redcoats!

We have specialist areas within PTI. For example there are Adventurous Training Instructors who are qualified to train in rock climbing, kayaking, canoeing, hill walking. I’m interested in becoming an Exercise Rehabilitation Instructor (ERI), working with staff who get injured during operations, to get them back to full functionality. It’s a tri-service role – you work with the Navy and Army as well – and you design programmes to get these guys up and running.”

Web Chat session with Corporal Nick Coulson - Wednesday 26 May 2010

beng: hi i have my prt at the end of july. what does prt consist of?

Nick Coulson: You mean PRTC presumably (Pre recruit training course - or some people very unofficially call it "boot camp"). It's a 2 day introduction to recruit training and RAF Halton. It consists of what to expect briefs, boot issue (ie you get issued your service boots), and a fitness test (RAF fitness test that is!) As well as giving you the opportunity to meet some of the other prospective candidates. That's about it!

lols: Hi Nick, Do you have any tips for boosting your 1.5 mile run speed?

Nick Coulson: Yes! There's loads of different methods. The best is interval training. Using work rest ratios of either time or distance where you work at max pace for four hundre metres for example. Then rest for the same time before repeating for a set number of repetitions. Also for the 1.5 mile time - it is very useful to practice the distance at your max effort to get used to your pacing. As well as continuing to do long conditioning runs to maintain overall fitness.

Lee Mcc: Hi, what sort of level of fitness should you be at before you apply to the raf?

Nick Coulson: Good question! The best way to quantify it would be in relation to the RAF fitness test. Which consists of; the multi stage fitness test (or bleep test - running between two twenty metre points to the sound of a bleep which gets closer together), one minute press-up test, and one minute sit-up test. At the PRTC (pre recruit training camp) you are expected to get 90% of the RAF standard for your age or gendre on the MSFT (Multi stage fitness test). And 30% of the press-up and sit-up tests. (There's a lot to say on this - so I might well come back and add more later - got lots of questions so trying to answer you all! Bear with me!)

Gregor: Good afternoon Nick. I am currently a PTI within an Infantry regiment in the TA and have been for three years or so. I am currently 22 and have a career in a building company. I have been looking at joining the RAF as a PTI as I know how rewarding the job can be. Are there many places for a PTI intake per year and what is the fitness standard for a PTI? Also once you have completed your initial training, how long is the PT training after that?

Nick Coulson: I can't comment on the number of PTI's we are taking in (Physical training instructors) because it changes from year to year. Although the earlier you get your application in the better. Your TA training and previous instructional experience will be very handy!! As well as the base level of fitness you have already built up. Upon completing your PTI course, you are expected to ahieve a mile and half time of sub nine minutes (9 minutes or under). And a much higher level on your bleep test results. PTI training lasts 9 months and consists of fitness, teaching, sports, and basic anatomy and physiology. Because you get your rank straight away you are always under pressure to perform as well as manage yourselves and the rest of the course. (But it's WELL WORTH IT! And the training is second to none!)

beng: yes thats what i meant thanks. are you able to tell me roughly what the firness test is like? and will there be a medical?

Nick Coulson: You're down the gym for one afternoon during which you will conduct the RAF fitness test. (This consists of - the multi stage fitness test or bleep test, one minute press-up test and one minute sit-up tests). The minimum standards you require for these will be in your joining instructions. Although you should be aiming to reach the minimum RAF standards which will be given to you on the day as this is what you'll have to achieve during recruit training. You will also get a brief on what to expect from PT (physical training) over the 9 weeks. As well as, a brief about healthy lifestyle and what to do prior to joining up in relation to training.

Brock: Hi Nick iv just passed my medical today im going to be doing my fitness test at my local gym, can you tell me what this will consist of?

Nick Coulson: Yes I can! This will consist of a 2.4 kilometre run on the treadmill. Followed by a press-up and sit-up test. To give an age range example here; If you're 17 to 29 you will need to get below 12.11 minutes on the run, six press-ups, and 11 sit-ups. However, bear in mind these standards only equate to 90% of the RAF standard for the run, and 30% for the press-ups and 30% for the sit-ups. So use your result as a guide for further training.

lols: That sounds great, also do you have any advice for people (like me!) who are used to running outdoors and not used to treadmills?

Nick Coulson: If you are used to running outdoors you should find running on a treadmill fairly easy. If not a bit more boring! To make it more comparable to outdoor running, it is useful to set the treadmill to a gradient of 1 (so it's slightly uphill). So your calf muscles are still working. It's a bit easier running on a treadmill than outdoors because its belt driven and an even surface etc. However it is a useful training tool as you can monitor speed and distance exactly.

MLawrence: Hiya Nick, I am looking to join up as SNCO Air Traffic Control in the coming weeks but Fitness is my bigest concern. I have got a 1.5Mile(2.4km) time of 10Min 32Secs. So I am getting there on my Cardio Work, however I am struggling on the Press Ups and the Sit Ups. I can do about 25 of each. Two questions really, How many Press ups and Sit ups would I need to achieve to pass OASC and what is the best way to improve on my existing amount of press ups and sit ups?

Nick Coulson: I've actually just taken an intake through basic training. Which consisted of several SNCO (Senior non-commisioned officers - air traffic controllers). And all of them improved vastly on all their fitness test scores. However, selection is very competitive and your fitness will be looked at. Your mile and half time is virtually there!!! (Well done. And also aim now for 10.30 seconds). But you're right - you could improve your press-up and sit-up scores. For both practicing your maximum effort in one minute and maximum effort overall - are useful methods as well as resistance training and weights for press-ups. And lots of stomache crunch style exercises for sit-ups. There is the RAF fitness challenge link on website which gives a comprehensive list of exercises. So have a look at that! http://www.raf.mod.uk/careers/lifeintheraf/fitnesschallenge.cfm THERE YOU GO!

beckett: hi nick! after your fitness test and training, how much fitness will you get? also im a fitness fanatic and love my sports so how much time will i have to join clubs and do sports on my own time?

Nick Coulson: You can get as much fitness as you can handle!!!! All camps run lunch time sessions for permanent staff, which range from spinning (indoor cycling) to circuits (circuit training) to boxercise (boxing circuit training). As well as being equipped with full fitness suites and gym facilities for you to use in your own time. As for sports and clubs in your own time - every sport you can think of is available within the RAF with most stations having teams for all of them. So in your own time you can take your pick in the comfort of your own camp as well as being given time off for some competitions / fixtures.

beng: nick, will there be another medical at prtc?

Nick Coulson: On the medical side - sorry I'm unsure on this. When you receive your joining instructions it will give a full itinerary. So you should be able to find it on there. Or you can pop in to your local AFCO (RAF careers office) and they should be able to give you some more info. Hope that helps?!

Nick Coulson: CONTINUING TO ANSWER THIS QUESTION (I said there was lot to say here!) QUESTION WAS FROM; Lee Mcc: Hi, what sort of level of fitness should you be at before you apply to the raf? We spoke about it quite a lot in the answer to the pre-joining fitness test question (Scroll through the transcript folks!) So this is a good starting point. (I won't be too kind to you all as I want to push you!) But it's important to remember that you need to be fit outside of these three specific areas. In practice a variety of different exercise and training methods will be the most advantageous approach. So eg running outdoors off-road, resistance training, and either body weight or weights exercises. The best advice I can give is the fitter you are the more you'll enjoy recruit training. Particularly physical training. (PT).

beng: nick, practicing a bleep test will be hard for me to do at the gym so do you have a tip for roughtly what speed/time would be good so give good indication that will pass the bleep test?

Nick Coulson: There's actually something you get on a treadmill that is very comparable. Start at 8.5 kilometres and hour, jogging for one minute. After the minute, and for every minute thereafter, increase the speed by 0.5 kilometres per hour. Each minute and speed equates to a level on the bleep test. So you should be aiming to run for at least 10 minutes (males), or 7.5 minutes (for females). But be aware, if you go to your maximum, DO NOT FALL OFF THE TREADMILL! (No seriously! You can get to a point where you legs will be exhausted because they can't maintain the speed). So you may have to stop short on the first few attempts while you get used to the session.

Nick Coulson: Er actually it might be 8 kilometres an hour as the start level. My minds gone blank sorry from the pressure here!!!!!!

93HighlighterPENz93: How do you keep fitness interesting to people who say weren't very fit before joining the RAF?

Nick Coulson: Well if you look at the previous posts you can see some of the wide range of activities available to RAF personnel. But from a trainee / recruit perspective we work very hard to produce a syllabus that is varied, interesting and most of all relevant to the RAF fitness test.

Sam: hi nick on the job spec as a P.T.I it says ages 17.5 to 29 does this mean join at any age before turning 29 or does it mean when you turn 29 you have to change within the r.a.f

Nick Coulson: YES! You must join before turning 29. But once you're in you can be a PTI at any age. You don't have to change trades. In fact on my PTI course, we had 18 year olds, all the way up to 27 year olds. And the same standards were expected and adhered to by all. So we had some of the older recruits were taking on the role of older sibling to the younger recruits. While the younger recruits kept spirits high and reminded us all not to take ourselves too seriously!

Jess: Hi,

I am building up to OASC fitness test this summer, but am having issues with getting the right position for my push ups. While in the full push up position with my arms at 90 degrees my upper legs sometimes touch the floor, will this be a fail? Any tips to getting it right?

Much thanks

Nick Coulson: VERY VERY GOOD QUESTION JESS! But also very difficult to quantify through the chat! But I can definitely answer your question as best I can. If any body part touches the floor during the test will be stopped immediately. And your last repetition of the exercise counted. It's sounds like you are dropping your hips (letting your hips sag). And this is why your thighs are touching the floor. You need to do some core exercises to strengthen your mid region (abdominal region) which will alleviate this problem. I hope that helps a bit!

Lee Mcc: I'll be doing a parachuting course over the summer to get my sky diving license. Once i join the raf is there any way i can keep up with a hobby like this? Also does everybody get combat training in the sense of weapons handling etc?

Nick Coulson: Yes. I'll answer your second question first actually........ All recruits do a basic ground defence training package, which includes, weapons handling. As for the sky diving. This is an activity that is very accessible and highly promoted within the RAF. Adventurous training courses and expeditions dedicated to this pursuit are very common and with your qualifications you would be able to organise some of these yourself. So you could keep up with it as much as you want to basically.

Sam: what are the exercises you will be tested on when you are formally assesed on fitness levels and also are there any sports you MUST be good at apart from swimming

Nick Coulson: I assume you're talking about PTI vetting (Physical training instructor). As mentioned press-ups and sit-ups are included on the RAF fitness test. As for sport - a reasonable level of competancy in a variety of sports will stand you in good stead. As well as any previous sporting experience / achievements.

Jess: Thanks Nick, to clarify situps then will help my push ups?

Nick Coulson: I don't want to get you confused! So just aim to keep your body straight whilst performing the push-ups. Don't be disheartened if at first your score drops a little. As you are practicing correct form so at least they'll definitely count. And you'll improve as your training continues.

Nick Coulson: Thanks for all your really good questions. The last comment I'll make is that prior to joining up and whilst in the forces, it is important you take on board the significance of exercise and training with regards to the bigger picture of our job as military personnel. Being fit during training is no good if you then revert back once you have graduated!!!! (I'm not always this mean!)

Views expressed during the web chats are those of individuals and do not necessarily reflect RAF policy.

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