GET READY FOR INTAKE
Want to build on your overall fitness and mental resilience? Whether you’re preparing for the rigors of your particular Recruit Courses or taking the next step in your fitness journey, the 8 Week Accelerator Challenge is for you.
This programme is suitable for anyone currently undergoing the recruitment process, but is ideally suited to those who have successfully completed an Assessment Day.
Each fortnight there is a beep test that sets your level for the week and allows you to measure your progress. The remaining days take you through stability, strength and conditioning exercises. You can complete this training programme under your own steam, but we recommend you engage a Personal Trainer to keep your intensity and motivation high, and your technique correct.
If you live in Auckland, Hamilton, Wellington, Napier, Palmerston North, Dunedin or Christchurch, you can attend free weekly group training sessions. Here you can meet other candidates who are preparing to join, who are experiencing the same challenges as you, and may even be on the same intake as you.
By the end of this programme, you will not only be prepared to meet the entry level fitness requirements, you’ll be better prepared both physically and mentally to start your initial training. You’ll be amazed at what you can achieve when you work towards clear goals.
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Or download a PDF of the 8 Week Accelerator Challenge:
FREE WEEKLY TRAINING SESSIONS
AUCKLAND - Mondays and Fridays at 6pm
Victoria Park, Auckland (meet in front of the Grandstand adjacent to the carpark. Fanshaw St side.)
Instructor: Mat Lewisham
Wednesdays at 6pm
Freeman's Bay Community Hall,
52 Hepburn Street, Ponsonby.
Instructors: Scott Cottier and Mat Lewisham
MANUKAU - Wednesdays at 6pm
Manukau Sports Bowl (please meet at the carpark opposite the playground)
Te Irirangi Drive, Manukau
HAMILTON - Wednesdays 6:30am
36 Pembroke Street, Hamilton
Instructor: Suzanne Landers
NAPIER – Tuesdays and Thursdays at 5.30pm
Meet no later than 5.25pm outside the Defence Recruiting Centre
2 Faraday Street, Napier
Instructor: Chris Treacher
PALMERSTON NORTH - Mondays at 6pm
Palmerston North Boys' High School
Meeting at Edgeware Road Entrance
Instructor: Zarnia Pickering
WELLINGTON - Mondays and Thursdays at 6pm
Wellington Girls’ College Gym Astro Turf, (Located behind Thorndon Chippery), 14 – 18 Murphy Street, Thorndon.
Instructor: Manuel Dalton & Logan Cowdell
CHRISTCHURCH - Mondays at 6pm
419 Montreal Street.
Instructor: Brian Miles
DUNEDIN - Tuesdays at 7pm
'I Am Fit' Group Fitness Training,
11 Willis St.
Instructor: Mike Ivamy
Warm up exercises for before a workout.
Correct technique for Star Drills
Correct technique for Down Ups
Correct technique for Burpees
Correct technique for Press Ups
Correct technique for Lunges
Correct technique for Lateral Jumps
Correct technique for Get Ups
Correct technique for Squat Jumps
SINGLE LEG WALL PUSH
Correct technique for Single Leg Wall Pushes. The length of time to hold this position, as one repetition, is in the training programme.
SINGLE LEG JUMP
Correct technique for Single Leg Jumps
Correct technique for Cross Overs
PLANK ARM RAISE
Correct technique for Plank Arm Raises
SINGLE LEG HIP RAISE
Correct technique for Single Leg Hip Raises
Correct technique for Hip Raises
Correct technique for Squats
Correct technique for Inward Twists
LUNGE STEP UP
Correct technique for Lunge Step Ups
Correct technique for Plank Taps
SIDE PLANK RAISE
Correct technique for Side Plank Raises. The length of time to hold this position, as one repetition, is in the training programme.
Correct technique for the Plank. The length of time to hold this position, as one repetition, is in the training programme.