In The Para Fitness Guide, Major Sam McGrath of the legendary Parachute Regiment has collected together an inspirational series of exercises which are perfect for anyone. Every year getting fit and losing weight is at the top of the list of resolutions but few of us manage to stick to any kind of fitness regime. What you need is a military instructor watching over your exercise programme, helping you out and encouraging you along the way. Unfortunately, we can't supply you with your own personal fitness expert, but this book is the next best thing!Sam offers advice on how to choose a gym, eat well, prepare for exercise, warm up and how to warm down to reduce the impact of all of those aches and pains. The book also sets out six challenges for readers to aim for as they follow this programme, including a 10-mile race and the grueling Fan Dance around the Brecon Beacons.Recession proof your fitness programme with our accompanying iPhone app; have Major Sam McGrath as your own personal, portable trainer on your mobile device! The updated app now features the Emperor Training programme, pushing your quest for fitness further with weight training.With our help you can be fighting fit in time for your summer hols!

IntroductionPART 1: READY FOR ANYTHINGThe PARAS - Train Hard, Fight Easy: An introduction to the Parachute RegimentParatrooper Training: The PARAS selection courseFit to Fight, Fit for Life: How fitness brings success on the battlefield and in everyday lifePara Inspiration: Corporal Bryan Budd, VC - 'strength of mind, strength of cause'PART 2: PRELIMINARY OPERATIONSPhysical Preparation: The foundations of a new exercise regimePlanning the Attack: Understanding fitness and how it is developedFighting Injury: How to avoid common exercise injuriesFood is Fuel: The right diet for your goalsKit and Equipment: Essential and more advanced equipmentPara Inspiration: The Bruneval Raid - overcoming fear and anxiety through goal settingPART 3: PREPARING FOR WARChange - The Aim of Your Programme: How lifestyle change can be accomplishedMission Planning: How to create a winning exercise programmeMotivation: Understanding and maintaining your motivation to exercisePara Inspiration: The Merville Battery Raid - achieving the impossible through daring and determinationPART 4: STANDARD OPERATING PROCEDURESWarming up: Preparation for exerciseStretching: Exercises for each area of the bodyCooling down: How to optimise your recoveryPara Inspiration: The 2 PARA Falklands Voyage - training with limited resourcesPART 5: THE P COMPANY SPARTAN PROGRAMME (NO FRILLS)Running: From basic to advanced techniques for trainingCircuit Training: From basic to advanced circuit trainingTips, Hints and Explanations for all Exercise Programmes: The cheat sheetProgrammes: Three eight-week training programmes:- 'Recruit': from basic to intermediate level- 'Soldier': from intermediate to soldier standard- 'Paratrooper' - from soldier standard to PARA fitnessThe Five-Minute Test: An airborne fitness assessmentPara Inspiration: Deployment in Afghanistan - fitness as escapism and stress reliefPART 6: THE P COMPANY EMPEROR PROGRAMME (WITH FRILLS)The Gym: Selecting and getting the most from a gymPersonal Trainers: What to look for in a personal trainerRowing: For strength, speed and enduranceCycling: For a cheap mobile workoutSwimming: For low impact on jointsOther Activities: Hill walking, sports and leisure activitiesWeights: exercises and advice on weight trainingProgrammes: Three eight-week training programmes:- 'Recruit': from basic to intermediate level- 'Soldier': from intermediate to soldier standard- 'Paratrooper': from soldier standard to PARA fitnessPerformance Standards: Measuring your progressPART 7: ASPIRATIONAL CHALLENGESMarathons: How to conquer half- and full marathonTough GuyTM: Annual nine-mile assault course evenBergen Challenges: How to tackle backpack marche The PARAS' 10: The P Company selection marcThe Fan Dance: Infamous 25km special forces TAB testThe Bob Graham Round - A Quantum Leap! Climbing the height of Everest over 72 miles in 24 hoursAppendices, Tables and Exercise Sheets