Potential Gunner Selection Course

PREPARATION GUIDE

This page explains to you the personal preparation required prior to attending the Potential Gunners Selection Course (PGSC) at RAF Honington, the home of the RAF Regiment. It gives a brief overview of PGSC and outlines the minimum physical standards that are expected of you. It also gives guidance on how to conduct exercise and maintain a healthy lifestyle and includes a suggested training programme to help you prepare for PGSC.

The most common reason for failure of candidates on PGSC is an inability to meet the minimum physical standards. It is therefore vital that you start your physical preparation for the course at the earliest opportunity, in order to give yourself the best chance of success. The exercise techniques shown on this page do not require the use of expensive gym equipment, just the investment of effort on your part. You should continue with your training programme on successful completion of PGSC - this will help you prepare for the physically arduous Trainee Gunner (TG) Course.

WARMING UP

It is vital that you warm up properly before performing rigorous exercise. Stretching your muscles and gently raising your heart rate will prepare your body for exercise; failure to do so could result in injury.

Before stretching, jog gently for 2-3 minutes to gradually raise your heart rate.

FIVE RULES OF STRETCHING:

• Ensure a correct start position
• Stretch slowly
• NEVER bounce the stretch
• Hold stretch for 10-20 seconds
• Stretch under control

If at any time in your training you experience pain - STOP

If pain persists, consult a doctor.

Triceps	Shoulders	Quads
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Hamstrings	Groin	Calf
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PRESS UPS

Position: Lie face down on the floor, hands next to shoulders and feet together. Keep body straight, hands shoulder width apart.

Action: Push with arms until straight, keep back and legs straight, then lower until within a fist of floor. Repeat.

Note: You will be required to perform 10 press ups in one minute at PGSC.

Press up start	Press up action
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SIT UPS

Position: Lie flat on your back. Bend your knees at 90 degrees and place your feet flat on the floor, shoulder width apart. Place your hands at the side of your head, elbows facing forward. Feet can be held by a training partner or supported under a bed or sofa.

Action: Raise head and shoulders until your elbows touch the knees, then return to starting position. Repeat. Do not pull your head up with your hands.

Note: You will be required to perform 25 sit ups in one minute at PGSC.

Sit up start	Sit up action
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PRE-PGAC TRAINING PROGRAMME

To be successful during the PGSC physical assessments it is essential that you a carry out a structured programme of preparation. You should start training at least 4 weeks before your PGSC start date. The following programme can be used as a guide to achieving the required standard.

WEEK 1

WEEK 2

WEEKS 3 & 4

Simply add 5 Repetitions for each week to Press Ups and Sit Ups and 5 Mins to each Run / Swim / Cycle.

NUTRITION

Nutrition is very simply giving yourself the best possible intake of 'fuel' to keep your body healthy and allow it to work to its full potential. A good diet (based around the foods recommended below) helps to promote optimal physical performance.

Health professionals recommend we eat at least 5 portions of fruit and vegetables a day.

RECOMMENDED FOODS

CARBOHYDRATES FOR FUEL: PASTA - BREAD - CEREAL - RICE - APPLES - BANANA - PEARS - MELON - CITRUS FRUIT - POTATOES - BROCCOLI - BRUSSELS SPROUTS

PROTEIN FOR REPAIR: CHICKEN - TUNA - COTTAGE CHEESE - BEEF - SPINACH - FISH - EGGS - CHEESE

FOODS TO AVOID

SATURATED FATS: FRIED FOODS - CHIPS - HAMBURGERS - CHEESEBURGERS - FAST FOODS

SUGAR: ADDED SUGAR - FIZZY DRINKS - SWEET DESSERTS

MODERATE

MODERATE YOUR INTAKE OF: ALCOHOL - COFFEE - TEA -CRISPS- CHOCOLATE

DRINK

DRINK PLENTY OF WATER BEFORE AND AFTER PHYSICAL EXERCISE. STAY WELL HYDRATED ALL THE TIME. A SIMPLE CHECK IS TO ENSURE THAT YOUR URINE IS EITHER CLEAR OR SLIGHTLY DISCOLOURED - NOT BRIGHT ORANGE.

REMEMBER: FIVE A DAY - FRUIT AND VEGETABLES!

FOOTWEAR

It is strongly recommended that you purchase a good pair of outdoor training shoes prior to commencing your training programme. They should offer stability, cushioning and support when running. Providing you are successful at PGAC, you will be permitted to wear these trainers during the Trainee Gunner Course.

The RAF Vision

An Air Force that:

• is trained and equipped to generate air power as a vital contribution to the security of the UK and as a force for good in the world;
• is proud of its heritage but modern and flexible;
• fosters professionalism and team spirit founded on commitment and self-discipline; and
• offers opportunity to all, a rewarding career and skills for life.

Equal opportunities

The RAF values every individual's unique contribution, irrespective of race, ethnic origin, religion, gender, sexual orientation or social background. However, for reasons of combat effectiveness, the RAF Regiment is open to men only.