8 week accelerator

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.

Make fitness your mission – click one of the buttons below to download the free app now.

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
Action Indoor Sports, Manukau, 577 Great South Rd

HAMILTON - Fridays 6:30am
YMCA Hamilton
36 Pembroke Street, Hamilton
Instructor: Hayley Gilchrist

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 5.30pm
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
HMNZS Pegasus,
419 Montreal Street.
Instructor: Brian Miles

DUNEDIN - Tuesdays at 7pm
'I Am Fit' Group Fitness Training,
11 Willis St.
Instructor: Mike Ivamy

Videos

  • WARM UP
    Warm Up

    Warm up exercises for before a workout.

  • STAR DRILL
    Correct Technique for the Each Way Star Stability

    Correct technique for Star Drills

  • DOWN UPS
    Correct technique for Down Ups

    Correct technique for Down Ups

  • BURPEE
    Correct technique for the Burpee

    Correct technique for Burpees

  • PRESS UP
    Correct technique for the Press Up

    Correct technique for Press Ups

  • LUNGE
    Correct technique for the Lunges

    Correct technique for Lunges

  • LATERAL JUMP
    Correct technique for the Lat Jumps

    Correct technique for Lateral Jumps

  • GET UPS
    Correct technique for the Get Ups

    Correct technique for Get Ups

  • SQUAT JUMP
    Correct technique for the Squat Jump

    Correct technique for Squat Jumps

  • SINGLE LEG WALL PUSH
    Correct technique for the 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 the Single Leg Jump Hold

    Correct technique for Single Leg Jumps

  • CROSS OVERS
    Correct technique for the Rounds Criss Cross Jumps

    Correct technique for Cross Overs

  • PLANK ARM RAISE
    Correct technique for the Prone Bridge Single Arm Raise

    Correct technique for Plank Arm Raises

  • SINGLE LEG HIP RAISE
    Correct technique for Supine Single Leg Hip Raise

    Correct technique for Single Leg Hip Raises

  • HIP RAISE
    Correct technique for the Supine Hip Raises

    Correct technique for Hip Raises

  • SQUAT
    Correct technique for Squats

    Correct technique for Squats

  • INWARD TWIST
    Correct technique for the Each Side Prone Inward Twist

    Correct technique for Inward Twists

  • LUNGE STEP UP
    Correct technique for the Each Side Lunges into a Step Up

    Correct technique for Lunge Step Ups

  • PLANK TAPS
    Correct technique for the Prone Bridge Taps

    Correct technique for Plank Taps

  • SIDE PLANK RAISE
    Correct technique for the Side Plank Raises

    Correct technique for Side Plank Raises. The length of time to hold this position, as one repetition, is in the training programme.

  • PLANK
    Correct technique for the Prone Bridge Hold (Plank)

    Correct technique for the Plank. The length of time to hold this position, as one repetition, is in the training programme.