![]() 3 sets of: 20 x regular to bicycle crunches.Bicep Curls (11 and 9 reps across 2 sets).Tricep Extensions (11 and 9 reps across 2 sets).Seated Overhead Press (11 and 9 reps across 2 sets).Dumbbell deadlift (11 and 9 reps across 2 sets).Bent-Over Dumbbell Row (11 and 9 reps across 2 sets).Dumbbell Bench Press (11 and 9 reps across 2 sets).Below is an example workout from an early stage of the guide. As part of its JTF 2 pre-selection Physical Fitness Training Program, found here, the manual instructs candidates on how to prepare for physical and mental stress, while warning that "extremely high levels of personal physical fitness and motivation are critical." Focusing on aerobic capacity (endurance) anaerobic capacity, muscular strength, endurance and speed, the strenuous program promises to get candidates to an "elite" level of fitness before embarking on selection.
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