TGS FITNESS TEST

ARE YOU AS TOUGH AS A TGS OFFICER?

GET FIT TO APPLY

AS A TGS OFFICER, YOU NEED TO BE MOTIVATED. WE PUSH YOU TO YOUR LIMITS WHICH DEVELOP OUR CORE VALUES.

THAT’S HOW WE ARE RAISING THE STANDARD OF THE PRIVATE SECURITY INDUSTRY IN THE UK.

FITNESS TEST MINIMUM REQUIREMENTS

BLEEP TEST LEVEL 8

PRESS UPS 40

CRUNCHES 40

SQUATS 40

ENTRY REQUIREMENTS ON JOINING

DETERMINATION

UNSELFISHNESS

COURAGE

TEAMWORK

EXCELLENCE

INNOVATION

CHEERFULNESS

CORE VALUES

WARM UP & STRETCHING

BEFORE YOU START EXERCISING IT IS IMPORTANT THAT YOU WARM UP FOR AT LEAST 10 MINUTES TO RE-

DUCE THE RISK OF INJURY. WAMING UP AND STRETHING ALSO IMPROVES YOUR FLEXIBILITY AND IN TURN,

BOOSTS YOUR STRENGTH. IF AT ANY POINT YOU FEEL PAIN, STOP. IF THE PAIN CONTINUES, CONSULT YOUR

DOCTOR.

1. JOG FOR THREE MINUTES, SWINGING YOUR ARMS FORWARD AND BACKWARD THEN FIND A SPACE

WHERE YOU CAN RUN FOR UP TO 10 METRES;

2. JOG FOR 10 METRES, LIFTING YOUR KNEES HALFWAY TO YOUR WAIST. RETURN TO THE START BY

JOGGING BACKWARDS, LOOKING OVER EACH SHOULDER IN TURN;

3. JOG OUT AND BACK, THIS TIME LIFTING YOUR HEELS HALFWAY TO YOUR BACKSIDE;

4. JOG OUT AND BACK, FACING SIDEWAYS AND SIDE STEPPING;

5. JOG OUT AND BACK, LIFTING YOUR KNEES IN LINE WITH YOUR WAIST;

6. JOG OUT AND BACK, LIFTING YOUR HEELS TO YOUR BACKSIDE;

7. JOG OUT AND BACK, FACING SIDEWAYS AND SIDE SKIPPING;

8. RUN OUT AND BACK, THEN SLOWLY DO THREE PRESS-UPS, THREE SIT-UPS AND THREE SQUATS;

9. REPEAT THE LAST STEP SLIGHTLY FASTER;

10. REPEAT THE LAST STEP, BUT AT A SPRINT AND AS FAST AS YOU CAN.

WHEN YOU BEGIN TO SWEAT AND YOUR HEART RATE INCREASES; YOU’VE COMPLETED A GOOD WARM-UP.

ALWAYS SPEND 10 MINUTES COOLING DOWN AT THE END OF A SESSION, THEN STRETCH TO HELP PREVENT

SORE, STIFF MUSCLES. IF YOU FEEL ANY PAIN IN A STRETCH, STOP IMMEDIATELY AND CONSULT YOUR DOC-

TOR IF IT CARRIES ON.

1.

2. ALWAYS START IN THE CORRECT POSITION;

3. ALWAYS STRETCH SLOWLY;

4. NEVER ‘BOUNCE’ THE STRETCH POSITION;

5. HOLD EACH STRETCH FOR 10 TO 20 SECONDS;

6. MOVE SMOOTHLY AND STEADILY, STAYING RELAXED AND CONTROLLED;

7. NEVER ASK ANOTHER PERSON TO HELP YOU PUSH A STRETCH FURTHER.

CIRCUIT TRAINING

THE EXAMPLE CIRCUIT HERE CONTAINS ALL THE MAJOR EXERCISES YOU’LL BE EXPECTED TO DO AS PART OF YOUR FITNESS TEST AND ANY FURTHER TRAINING YOU GO ON TO DO AT TGS. AL-

TER THE NUMBERS TO SUIT YOUR ABILITIES BUT GO FOR QUALITY RATHER THAN QUANTITY. 10 GOOD PRESS-UPS WILL HELP YOU IMPROVE MUCH FASTER THAN 20 POOR ONES.

WORKOUT SHOULD LAST AT LEAST 30 MINUTES IN TOTAL. DO THE FOLLOWING EXERCISES IN ORDER, TAKING AS LITTLE REST IN BETWEEN THEM AS POSSIBLE. DO AS MANY REPETITIONS –

‘REPS’ – AS YOU CAN. SET A TARGET AND REACH THAT NUMBER, BUT IF YOU FIND IT TOO EASY, DON’T STOP, CONTINUE UNTIL YOU FEEL THE BURN. ONCE YOU HAVE COMPLETED THE CIR-

CUIT, REST FOR TWO OR THREE MINUTES THEN GO AROUND AGAIN FOR UP TO FOUR CIRCUITS.

TRAINING PROGRAMME THIS PROGRAMME IS A GREAT WAY TO GET YOU STARTED IF YOU ARE NOT A REGULAR EXERCISER. IT WILL HELP YOU INCREASE

YOUR FITNESS.THE PROGRAMME SETS OUT A SCHEDULE OF THREE TIMES A WEEK ON THE FOLLOWING DAYS: TUESDAY, THURSDAY

AND SUNDAY. YOU CAN TRAIN ON DIFFERENT DAYS DEPENDING ON WHEN YOU HAVE TIME, BUT YOU SHOULD KEEP THE RECOM-

MENDED REST DAYS BETWEEN SESSIONS.

TRAINING AIMS

WEEKS ONE AND TWO

THE FIRST TWO WEEKS OF THIS PROGRAMME GIVE YOU TIME TO DEVELOP AN EFFICIENT AND NATURAL RUNNING STYLE AND GET

INTO THE HABIT OF EXERCISING REGULARLY FOR 30 MINUTES AT A TIME. THIS IS IMPORTANT, SO DON'T BE TEMPTED TO SKIP THESE

WEEKS, EVEN IF THEY SEEM EASY. IF THE FIRST WEEK'S SCHEDULE SEEMS TOO EASY, YOU COULD RUN FOR 90 SECONDS AND THEN

WALK FOR 90 SECONDS. BUT DON'T PUSH YOURSELF ANY MORE THAN THIS: RUNNING FLAT OUT WON'T GIVE YOU THE AEROBIC

DEVELOPMENT YOU ARE AIMING FOR. YOU WILL FIND THAT SIX REPEATS ARE DEMANDING ENOUGH AND AS LONG AS YOU DON'T

FORGET YOUR WARM-UP AND WARM-DOWN WALKS, THESE FIRST TWO WEEKS WILL GIVE YOU A GOOD WORK OUT. DON'T FORGET

TO DO AT LEAST FIVE MINUTES OF WALKING TO WARM DOWN AND THEN HAVE A GOOD STRETCH.

WEEKS THREE AND FOUR

AT THE END OF FOUR WEEKS OF TRAINING YOU CAN COMPARE YOUR MILE TIME WITH THE ONE YOU RECORDED AT THE END OF

WEEK TWO TO SEE IF YOU ARE GETTING QUICKER. BY THIS POINT YOU SHOULD BE NOTICING THAT YOU CAN KEEP RUNNING FOR

LONGER AND YOU SHOULD FEEL MORE COMFORTABLE WHILE RUNNING. FOR YOUR MILE RUN, TRY USING A PATTERN THAT CON-

TAINS MORE RUNNING THAN WALKING, FOR EXAMPLE RUNNING FOR FIVE MINUTES AND THEN WALKING FOR ONE TO TWO

MINUTES AND REPEAT. AFTERWARDS, NOTE YOUR TIME. YOU SHOULD STILL HAVE ENOUGH ENERGY LEFT TO GO ROUND THE

COURSE ONCE MORE - USE THIS MILE TO WARM DOWN. OVER THIS SECOND MILE YOU SHOULD BE STEADILY INCREASING THE

WALKING PART OF YOUR ROUTINE WHILE REDUCING YOUR RUNNING, UNTIL THE FINAL FIVE MINUTES OF YOUR SECOND MILE IS

FINISHED BY WALKING.

WEEKS FIVE AND SIX

THROUGHOUT WEEKS FIVE AND SIX, YOUR RUNNING ROUTINES WILL START TO CONTAIN MORE SUSTAINED RUNNING AND A MUCH

SMALLER AMOUNT OF WALKING. THE WALK/RUN SPLITS YOU ARE USING HERE REPRESENT EXCELLENT EXERCISE SESSIONS. IF YOU

ARE RUNNING FOR FUN AND GENERAL FITNESS, YOU CAN FEEL THOROUGHLY SATISFIED WITH THIS LEVEL OF TRAINING. DOING

TWO OR THREE OF THESE SESSIONS AS A REGULAR PART OF YOUR NORMAL WEEKLY FITNESS REGIME IS A GREAT WAY TO STAY IN

SHAPE.

THE GOAL AT THE END OF WEEK SIX IS TO RUN ONE MILE CONTINUOUSLY. REMEMBER TO TAKE IT EASY, WITH YOUR PERCEIVED

EFFORT LEVEL AT NO MORE THAN SIX THROUGHOUT, AND RECORD YOUR TIME. THE RESULT SHOULD GIVE YOU A GOOD SENSE OF

ACHIEVEMENT. YOUR TIME WILL GIVE YOU A BENCHMARK THAT YOU CAN USE WHEN WORKING OUT HOW LONG IT WILL TAKE YOU

TO COVER LARGER DISTANCES.

WEEKS SEVEN AND EIGHT

BY THIS POINT, YOU HAVE ALREADY DONE MOST OF THE HARD WORK TO IMPROVE YOUR BASIC FITNESS LEVEL. THE AIM OF THESE

FINAL TWO WEEKS IS TO GET YOU TO THE POINT WHERE YOU CAN RUN TWO MILES CONTINUOUSLY. WITH A LITTLE EXTRA EFFORT,

YOU COULD THEN EXTEND THIS TO COVER A 5KM EVENT. BY THE END OF WEEK EIGHT, YOU SHOULD BE RUNNING FOR AT LEAST 20

TO 30 MINUTES AT A TIME, AND WILL BE ABLE TO LOOK BACK AT THE PROGRESS YOU HAVE MADE WITH A SENSE OF ACHIEVEMENT.

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 8

MON REST DAY

REST DAY

REST DAY

REST DAY REST DAY

REST DAY REST DAY

REST DAY

TUE

RUN 1 MIN, WALK 2 MINS,REPEAT 6 TIMES

RUN 2 MINS, WALK 2-4 MINS, REPEAT 5 TIMES

RUN 3 MINS, WALK 3 MINS– REPEAT 4 TIMES

RUN 5 MINS, WALK 3 MINS – REPEAT 3 TIMES

RUN 7 MINS, WALK 2 MIN – REPEAT 3 TIMES

RUN 8 MINS, WALK 2 MINS – REPEAT 3 TIMES

RUN 12 MINS, WALK 2 MINS – REPEAT 2 TIMES

RUN 15 MINS, WALK 1 TO 3 MINS – REPEAT 2 TIMES

WED REST DAY

REST DAY

REST DAY

REST DAY REST DAY

REST DAY REST DAY

REST DAY

THU CIRCUIT TRAIN-ING

CIRCUIT TRAIN-ING

CIRCUIT TRAIN-ING

CIRCUIT TRAIN-ING

CIRCUIT TRAIN-ING

CIRCUIT TRAIN-ING

CIRCUIT TRAIN-ING

CIRCUIT TRAIN-ING

FRI REST DAY

REST DAY

REST DAY

REST DAY REST DAY

REST DAY REST DAY

REST DAY

SAT REST DAY

REST DAY

REST DAY

REST DAY REST DAY

REST DAY REST DAY

REST DAY

SUN RUN 1 MIN, WALK 1 MINS – REPEAT 10 TIMES

RUN/WALK 1 MILE

RUN 3 MINS, WALK 1 TO 3 MINUTES – RE-PEAT 5 TIMES

RUN/WALK 1 MILE, AND TRY TO RE-PEAT

RUN 8 MINS, WALK 2 MINS – REPEAT 3 TIMES

RUN 1 MILE, THEN WALK/RUN 1 MILE

RUN 2 MILES

RUN 2 MILES, THEN 1 MILE WALK/RUN