Lesson Overview
Lesson 02 named the components of fitness and said why each matters, but stopped at the names. Lesson 03 built those components into a programme across weeks, and Lesson 04 taught you to run a single session safely, deferring the detail of the exercises themselves to this lesson. Naming aerobic endurance is one thing; knowing what session builds it, in what order, and how to raise it without injury is another. This lesson takes the main components an RKA soldier needs and shows, for each, what trains it, how to progress it safely, and the common faults an instructor watches for and corrects.
Running through all of it is one rule the duty of care makes non-negotiable: form before load. You never add weight or speed to a movement a soldier cannot yet do well, because load or speed on a faulty movement does not build fitness; it builds an injury.
A word at the outset, the same every lesson on this course carries. This is the knowledge layer. Coaching a real movement, with your own eye on a soldier's back as it begins to round and your own judgement on when to add load and when to take it away, is a skill built in person under qualified physical-training and medical supervision, and certified there. Learn here what trains each component and what good movement looks like, so that when you stand in front of a soldier you are building fitness on purpose rather than handing out exercises and hoping.
By the end you will be able to explain how to build aerobic endurance safely by laying a steady base before adding interval work, train muscular strength and endurance with bodyweight and load and say plainly how rep and load choices steer one or the other, describe how power is trained carefully on a sound base, explain why movement quality matters and apply the rule of form before load, name the common faults an instructor watches for and corrects, and build a bodyweight circuit with regressions and progressions that trains a mixed group across several components at once.
Key Terms
- Aerobic base: the foundation of steady, oxygen-supplied endurance built by long, easy efforts; the platform every other kind of conditioning is added on top of.
- Interval training: repeated bouts of harder effort separated by easier recovery, used to develop endurance and speed once the aerobic base is laid.
- Repetition (rep): one complete performance of an exercise, from start position back to start position.
- Set: a group of repetitions performed together before a rest, the unit in which strength and endurance work is counted.
- Load: the resistance worked against, whether bodyweight, a pack, a sandbag, or another weight; what is increased to make a strength movement harder.
- Muscular strength: the ability of a muscle to produce force against a heavy resistance, built by heavier loads and fewer repetitions.
- Muscular endurance: the ability of a muscle to keep producing force over many repetitions or for a long hold, built by lighter loads and more repetitions.
- Power: force produced quickly, strength and speed together, trained carefully and only on an established base of strength.
- Mobility: the ability to move a joint well, with control, through its available range.
- Flexibility: the range of movement a joint or muscle allows; one ingredient of mobility.
- Movement quality: how well a movement is performed, with good alignment and control; the thing an instructor coaches before adding any load or speed.
- Form before load: the governing rule of this lesson, that a movement is made correct before it is made heavier or faster; load or speed is never added to a faulty pattern.
- Circuit training: a session of stations worked in turn, with little rest between them, that trains several components at once and suits a group of mixed abilities.
- Regression and progression: an easier and a harder version of the same movement, from Lesson 04, used to keep a mixed group all training at its own safe level.
Training the components: the instructor's map
Before the detail, hold the whole in view. Lesson 02 said fitness is not one quality but several, each built differently. An instructor who keeps that map in mind chooses the right tool for the quality being built, rather than reaching for whatever session comes to hand. The map below is the lesson in one figure: the components an RKA soldier needs, what trains each, and the order in which they are safely built.
TRAINING THE COMPONENTS: WHAT BUILDS WHAT
COMPONENT BUILT BY BUILD ORDER
-------------------- ---------------------------- -----------
AEROBIC ENDURANCE steady running and marching 1. base first
(the base) at a talkable pace
ANAEROBIC ENDURANCE interval work, hill repeats, 2. on the base
short hard circuits
MUSCULAR STRENGTH heavier load, fewer reps, built alongside,
good technique first technique first
MUSCULAR ENDURANCE lighter load, more reps, built alongside,
held positions technique first
POWER fast, forceful movement 3. last, on a
(jumps, throws), low volume sound base
MOBILITY / MOVEMENT moving mobility, controlled throughout,
QUALITY range, form before load underpins all
The rule that governs every row: FORM BEFORE LOAD.
Build the movement well before you make it heavier or faster.
Two things in that figure carry the whole lesson. First, there is an order. The aerobic base is laid before the hard interval work that sits on it; strength is built before the power that depends on it; and movement quality underpins everything, built from the first session and never traded away. Build out of order, by adding hard intervals to an unprepared body or speed to an unstrengthened one, and you injure people. Second, the rule in the last line governs every row: form before load. The rest of the lesson is that figure unpacked, component by component.
Aerobic endurance: build the base before the intensity
Aerobic endurance is the soldier's foundation, the single most important quality for the RKA's task. It is the engine that carries a long patrol, a loaded march, hours of steady work in a relief operation, and it is what lets a soldier still think and act when others are spent. Lesson 02 placed it first among the components for the RKA, and so does the instructor: if you build only one thing, build this. Handled well it is the safest quality to build; handled badly, the quickest to injure, and the difference is entirely a matter of order.
The base is built by steady, continuous work: running and marching at an easy, sustainable, oxygen-supplied effort, kept for a long time. The test of the right intensity is the talk test from Lesson 02. At a true aerobic effort a soldier can still hold a conversation in short sentences; if they cannot speak, the effort is too hard to be building the base, and is doing something else. So the base session is run at a pace that feels almost too easy, longer than it is hard. This is the work that thickens the heart's stroke, grows the small vessels that feed the muscles, and teaches the body to burn fuel efficiently. Its adaptations are slow to arrive but durable once made, which is exactly why they cannot be rushed: the heart and metabolism respond over weeks, and the slow tissues, bone and tendon, slower still, so the base is laid by patient repetition, not by effort.
Only when that base is laid does interval work go on top of it. Interval training is repeated bouts of harder effort separated by easier recovery: a series of faster runs with a jog or walk between them, a set of hill repeats, a few hard pushes within a steady session. It develops the body's ability to work harder and to recover between hard efforts, and it sharpens the aerobic system the base has built. But it is hard work by definition, and hard work on an unprepared body is how an instructor produces shin splints and stress fractures. So the order is fixed, and it is the heart of this section.
BUILDING ENDURANCE: THE ORDER IS FIXED
PHASE 1 LAY THE BASE
weeks of steady, talkable running and marching
build TIME (distance, duration) before pace
-> heart, vessels, metabolism, slow tissues adapt
PHASE 2 ADD THE INTENSITY (only once the base holds)
a little interval work, on top of the base
one harder session a week, the rest still steady
-> the built engine is sharpened
Wrong order = injury. Hard intervals on an unbuilt base
break the slow tissues that had no time to strengthen.
Build distance before speed. Base first, always.
The safe way to build the base follows straight from the principles of Lesson 02 and the FITT dials. Raise the time dial before the intensity dial: add a little distance or duration each week, by no more than roughly the ten percent of the progression guide, before you make anything faster. Hold to the talk test so the base stays a base and does not creep into hard work by accident. And add interval work in small measure and late, one harder session a week against a background that is still mostly steady, never as a replacement for the steady work that earns it. A force trained only on steady running becomes slow when a sharp effort is needed; a force trained only on intervals lacks the base to last for hours and breaks in the building of it. The RKA needs the base above all, with intensity added in measure once it holds. Build distance before speed, and you will build endurance without breaking the people you build it in.
Muscular strength and endurance: the plain idea of reps and load
A soldier needs muscle for the job, not for display: the strength to carry equipment and handle a casualty, and the endurance to keep producing that force when the task is long. Lesson 02 distinguished the two qualities. Muscular strength is the ability to produce force against a heavy resistance. Muscular endurance is the ability to keep producing force over many repetitions or to hold it over time, and much of a soldier's real strength need is in fact endurance of strength: the press-up that comes after the fortieth, the carry that goes on, the trunk held steady through a long task. The instructor trains both, and the plain idea of how to steer one or the other is one of the most useful things in this lesson.
The idea is this. The same movement trains strength or endurance depending on how it is loaded and how many times it is done. Heavier and fewer builds strength; lighter and more builds endurance. A few hard repetitions against a heavy resistance teach the muscle to produce large force; many repetitions against a lighter resistance teach it to keep going. Between the two ends sits a broad middle that builds a useful mix of both, which is where much military training sensibly lives, because the soldier needs both and rarely needs either at its extreme.
REPS AND LOAD: WHICH ONE YOU BUILD
HEAVIER LOAD <--------------------------> LIGHTER LOAD
FEWER REPS MORE REPS
STRENGTH a useful MIXTURE ENDURANCE
(force) (most military work) (lasting)
roughly 3-6 reps roughly 8-15 reps 15+ reps or
per set, heavy per set, moderate long holds, light
For the RKA, most work lives in the middle and toward
endurance: the body must keep producing force, not lift
a single maximal load once. Technique sets the ceiling
on load, always. Form before load.
For the RKA the emphasis falls toward the endurance end and the middle, because the operational demand is to keep producing force, carrying, climbing, dragging, holding, rather than to lift one maximal load a single time. This is why the Annual Fitness Test counts press-ups and sit-ups to a time and a casualty drag under control, all of them endurance of strength, rather than a one-repetition maximum lift. The bodyweight strength of the Recruit Fitness Programme, the press-up, the sit-up, the plank, the squat, is muscular endurance work, and it is the right starting point for almost any soldier.
Three handles control the dose of a strength session, and an instructor adjusts them as deliberately as the FITT dials. Repetitions are how many times the movement is done in a set; fewer and heavier toward strength, more and lighter toward endurance. Sets are how many groups of repetitions are done; more sets means more total work, raised gradually like any other load. Load is the resistance: bodyweight to begin, then added weight, a pack, a sandbag, a comrade for a carry, as strength allows. The safe handling of all three is the progression principle of Lesson 02 applied to strength: raise one handle at a time and by a little, add reps or sets before you add load, let the body adapt before the next step, and remember that the slow tissues, tendon and bone, lag behind the muscle, so a soldier whose muscles feel ready for more weight may have joints and tendons that are not. Above all, load is never added to a movement done badly. The quality of the movement sets the ceiling on the load, every time, which is the rule we come to next.
Power: fast and forceful, on a sound base only
Power is strength and speed together, force produced quickly: a fast lift, a throw, a jump, the explosive movement that strength applied slowly does not give. It matters to a soldier where they must act suddenly and forcefully, a hard push to move a casualty clear, a quick leap over an obstacle, a burst to cover open ground, and a complete soldier has some of it. It is treated briefly here, and last, on purpose, because of how it must be handled.
Power demands the soundest base before it is trained, for one reason: it generates high forces fast, and high forces fast are exactly what injure weak or untrained tissue. A jump lands with several times bodyweight through the joints; a fast, forceful movement loads muscle and tendon abruptly in a way slow movement never does. Built on a foundation of established strength and good movement, that loading is tolerated and useful. Built on a weak or faulty base, it is an injury waiting for a reason. So power is added late, after the aerobic base, after strength and movement quality are sound, and even then in small doses: few repetitions, full recovery between efforts, perfect technique, and modest progression. The figure in Lesson 02 of strength as the foundation for power is the working rule here.
POWER SITS AT THE TOP OF THE STACK
[ POWER ] built last, low volume,
fast + forceful full recovery, perfect form
-----------------
[ STRENGTH ] the foundation power needs
-------------------
[ MOVEMENT QUALITY ] good patterns under all of it
---------------------
[ AEROBIC BASE ] the platform for everything
-----------------------
Add power only when the layers beneath it are sound.
Fast and forceful on a weak or faulty base is how
tissue tears. Form before load applies to speed too:
speed before quality is the same mistake as load before
quality.
For most RKA training, power is a small part of the whole, trained in measure once the base, strength, and movement are in place, never the centrepiece and never a substitute for the endurance and load-carriage the force actually lives on. An instructor unsure whether a soldier or a group is ready for power work treats that doubt as the answer and builds the base further first.
Mobility, flexibility, and movement quality
The components above are about how much and how hard a body can work. This one is about how well it moves, and it underpins all the others. Flexibility is the range a joint or muscle allows; mobility is the ability to move a joint well, with control, through that range; and movement quality is how well a movement is actually performed, with good alignment and control, when a soldier squats, lifts, presses, or carries. These are not a soft extra to the real work of strength and endurance. They are what lets the real work be done safely and what protects the body across a career.
Here is the point an instructor must grasp and teach, because it overturns a common belief. Poor movement is not just untidy; it is at once weak and injury-prone. A soldier who squats with knees collapsing inward and a rounded back is producing less force than a well-aligned soldier, because force leaks out of a crooked structure, and is loading the knee and the spine in exactly the way that injures them. Good movement is not the enemy of strength but its partner: a body that moves well produces more force and absorbs the stresses of the field, while a body that moves badly produces less and wears itself down doing it. The instructor who corrects movement is not slowing a soldier's progress; they are making the soldier both stronger and safer at once.
This is the foundation under the rule this whole lesson is built on.
FORM BEFORE LOAD
A movement is made CORRECT before it is made
HEAVIER or FASTER. Always. No exception.
good movement, no load -> add a little load
good movement, light load -> add a little more
FAULTY movement, any load = STOP. Fix the movement
first. Regress it.
Why: load or speed added to a faulty pattern does not
build fitness. It grooves the fault and concentrates
stress where the fault sends it, which is where the
injury happens. A bad rep loaded is a rep toward injury,
not toward strength. Counting it is the opposite of the
instructor's job.
Form before load is the rule, and it is absolute because the duty of care makes it so. You never add weight or speed to a movement a soldier cannot yet do well. If the squat is faulty, you do not load the faulty squat; you fix the squat, regressing it to a depth or a version the soldier can hold with good alignment, and you build from there. This is the same standard Lesson 04 set for coaching a movement by EDIP, where the correct response to failing form is to slow down, reset, regress, or stop, never to grind out broken repetitions to reach a number. It applies to speed exactly as to weight: making a faulty movement faster is the same mistake as making it heavier, and is why power is built last and only on quality.
Movement quality is built two ways, both part of the instructor's ordinary work. It is built by the moving mobility of the warm-up taught in Lesson 04, taking each joint smoothly through its range to prepare it and keep it supple over time, and by the held, static stretching of the cool-down, where warm muscles can safely be lengthened. And it is built by coaching the movement itself in every strength session, watching alignment and control and correcting faults before any load is added, so that good movement is trained into the soldier rep by rep rather than left to chance. A soldier who moves well is one who can be trained hard without being broken.
The faults an instructor watches for and corrects
Coaching movement means knowing what good movement looks like and, just as much, the common faults that spoil it, so you can name and correct each before load or fatigue turns it into an injury. The faults below are the ones an instructor meets again and again across the basic movements. Learn them, learn the cue that fixes each, and correct the most dangerous first, exactly as Lesson 04 taught: a rounded back under load is fixed before a shallow depth, because one risks an injury and the other only a less good repetition.
COMMON FAULTS AND THE CUE THAT FIXES EACH
MOVEMENT THE FAULT THE CUE / FIX
--------- ------------------------ ----------------------------
SQUAT knees collapse inward "knees out over the toes"
SQUAT back rounds, chest drops "chest up, back flat"
SQUAT heels lift "weight through the heels"
PRESS-UP hips sag, back arches "squeeze, one straight line"
PRESS-UP hips pike up "hips down to the line"
PRESS-UP half range, short reps "chest toward the ground"
LIFT/HINGE back rounds under load "flat back, hinge the hips"
(the worst fault: STOP and regress before any load)
OVERHEAD back arches, ribs flare "ribs down, brace the trunk"
CARRY leaning, twisting, sagging "tall and braced, eyes up"
ANY MOVE form breaks under fatigue slow, reset, regress, or
STOP. Never load a broken rep.
Two of these deserve a word because they are where serious injury comes from. The rounded back under load, in any lift, hinge, or loaded carry, is the most dangerous fault an instructor will see, because it loads the spine in the way that injures it, and it is the one fault never trained through: when you see it, you stop the movement, reduce or remove the load, fix the pattern, and rebuild. The knees collapsing inward in the squat or on landing is the next, because it loads the knee where it is vulnerable; the cue to drive the knees out over the toes usually fixes it, and load is held until it does. The last row is the general rule covering all of them: when form breaks down under fatigue, the answer is always to slow, reset, regress, or stop, and never to count a broken repetition. An instructor who watches the movement and not just the number catches every one of these before it becomes a casualty, which is the whole purpose of coaching rather than counting.
Training all of it without a gym: bodyweight, simple loads, and the circuit
The RKA does not assume a fully equipped gym, on the depot, on exercise, or in the field, and it does not need one. Every component above can be trained with the body, a few simple loads, and structure. The Basic Training Manual's Module 11 makes the point plainly: the soldier does not need equipment to become strong; the soldier needs structure, progression, and honesty about effort. The instructor provides the first two and demands the third.
Bodyweight training trains strength and muscular endurance with no equipment at all. The squat, the press-up, the inverted row under a sturdy bar, the lunge, the plank and side plank, the glute bridge, the hollow hold: these cover the main movements a body makes, pushing, pulling, squatting, hinging, and holding the trunk braced, and they are the right starting point for almost any soldier because they let the instructor coach the movement and build the base of strength before any external load is added. Form before load begins here: a soldier earns added weight by first owning the bodyweight movement.
Simple loads add resistance when bodyweight is no longer enough. A backpack loaded with weight, a sandbag, a jerry can, a length of timber, or a comrade for a carry will load every basic movement: a pack on the back turns a press-up or a squat into a loaded one, a sandbag is lifted, carried, and shouldered, two loaded packs make a farmer's carry, and a comrade makes a casualty carry as specific to the RKA's task as training gets. Austere kit produces austere strength, and austere strength is what the field demands. The progression rules are unchanged: add load a little at a time, one handle at a time, and never to a movement done badly.
Circuit training is the instructor's most useful tool for a group, because it trains several components at once and suits mixed abilities in one session. A circuit is a set of stations worked in turn with little rest between them: a strength station, then an endurance station, then a carry, then a core hold, around and around for a set number of rounds or a set time. The short rests keep the heart rate up, so the circuit trains aerobic and muscular endurance together, while the strength and carry stations build force, all in one efficient session a whole group can do at once on a patch of open ground. And because each station can be offered at three levels, a regression, a standard, and a progression, exactly as Lesson 04 taught, a circuit lets the fittest soldier and the one lately returned from injury train side by side, each at the level that challenges them without exceeding what is safe. That is why the circuit appears so often in the Recruit Fitness Programme and in the sessions the earlier lessons describe.
A SAMPLE BODYWEIGHT CIRCUIT (a group, no gym)
Warm-up first (Lesson 04): raise, mobilise, prepare.
STATION STANDARD REGRESSION PROGRESSION
------------ ------------- -------------- ----------------
1 SQUAT 15 bodyweight to a box, or hold a pack, or
part depth add 3-5 reps
2 PRESS-UP 10 on ground hands raised on feet raised, or
a bench/box slower tempo
3 ROW 10 inverted more upright, feet further out,
(under bar) feet under body or pause at top
4 CARRY 30 m loaded lighter load, heavier load, or
shorter distance longer distance
5 PLANK 30 s hold on the knees add 10-15 s, or
or shorter a side plank
Rounds: 3 to 5, by fitness. Short rest between stations,
longer rest between rounds. Cool-down after (Lesson 04).
Rule throughout: each soldier works the level that
challenges them without breaking form. When a station's
form fails, regress it, do not push through it.
FORM BEFORE LOAD at every station.
The figure is a worked example, not a fixed prescription; an instructor builds a circuit from the components the group needs and the kit to hand, and scales every station. What does not change is the structure that makes it work and the safety that runs through it: warm up first and cool down after, hold each station to good form, scale every station up and down for the spread in the group, and progress the whole circuit gradually over weeks by the same rules as any other training, adding a round, a little load, or a little time, one handle at a time. A circuit built this way trains strength, endurance, and movement quality together, suits a group of any mix, needs nothing but open ground and a little kit, and keeps the duty of care at its centre. It is the instructor's craft in miniature: several components trained at once, safely, in the people actually in front of you.
In Practice: A Field Circuit at a Relief Muster Point
A physical training instructor of the RKA is keeping a mixed reserve detachment in condition while it stands by at a muster point for civil relief tasks, on a patch of open hard-standing and grass beside the vehicle park, with no gym, no weights, and the kit the detachment carries. The group runs from a few who are very fit to two lately returned from minor injury and several who are simply ordinary, and the instructor has the morning, a duty of care, and the principles of this lesson to keep them all ready and whole.
The instructor thinks first about what these soldiers actually need, which is specificity from Lesson 02: a strong aerobic base for the long hours relief work demands, the strength and endurance to lift, carry, and shift loads, and good movement so that none of it injures them. So the morning is built around a steady base and a bodyweight circuit, not around anything that merely looks hard. The steady runs of the standby weeks have laid the aerobic base patiently, kept honest by the talk test, with only one lightly intervalled session a week added on top now that the base holds, because intervals before the base would have broken the slow tissues of the two returning soldiers first of all. For strength the instructor uses the body and the kit to hand: bodyweight squats, press-ups, and inverted rows under the tow-bar of a parked vehicle, loaded carries with two filled packs and with a comrade for a casualty carry that is as close to the real task as training comes.
The circuit is run on the soft grass, not the hard-standing, after a proper warm-up of the kind Lesson 04 taught. The instructor coaches every station before the group works it, and coaches it by watching the movement, not the count. At the carry station one of the keenest soldiers begins to round their back under the loaded pack; the instructor stops them at once, because a rounded back under load is the one fault never trained through, takes weight off, fixes the hinge with a plain cue, and only then lets them carry again, lighter. At the squat station the cue to drive the knees out over the toes brings two soldiers' collapsing knees back into line before any load is added. The two returning from injury work every station at its regression, pressing up with their hands raised and carrying a lighter load a shorter distance, while the fittest pair work the progressions, so all of them are genuinely trained and none is hurt. Form before load is the rule at every station: no soldier earns weight or speed on a movement they cannot yet do well, and the instructor would rather a soldier do ten good repetitions than fifteen that grind down into a rounded back. The morning ends with a cool-down and a quick word round the group about how feet, knees, and backs feel. The detachment stays ready for whatever the relief task demands, the base built and held, strength and movement coached, and not one soldier lost to an injury the instructor could have caused. The session worked because the instructor trained the right components, in the right order, with form before load throughout.
Check Your Understanding
- Explain why the aerobic base must be built before interval work is added, and what goes wrong if the order is reversed. What simple test keeps a base session at a true aerobic effort, and which FITT dial should lead when building the base?
- State the plain idea that steers a muscle toward strength or toward endurance, and say which the RKA emphasises and why. Name the three handles an instructor adjusts in a strength session, and the rule for raising them safely.
- Explain why poor movement is described as both weak and injury-prone, and state the rule of form before load and what it forbids. Then name two common faults an instructor watches for, the cue that fixes each, and which single fault is never trained through.
Reflection (write a short paragraph): This lesson is governed by one rule, form before load: a movement is made correct before it is made heavier or faster, and load or speed is never added to a faulty pattern. Think of a real situation in which an instructor, or a soldier under pressure, might be tempted to break that rule: a keen soldier wanting more weight before they have earned it, a group racing to add reps, a wish to look impressive, a number to be reached. Describe what goes right when the instructor holds to form before load, and what goes wrong when load or speed is added to a movement done badly. Why is correcting a soldier's movement, and refusing to load it until it is sound, an act of the duty of care rather than a brake on their progress?
Summary
- Each component of fitness is built differently, and in an order: the aerobic base is laid first, strength and movement quality built alongside, and interval work and power added on top once the base is sound. Build out of order and you injure people.
- Aerobic endurance is the RKA soldier's foundation, built by steady, talkable running and marching, raising distance before pace; interval work is added only once the base holds, in small measure and late, never as a replacement for the steady work that earns it. Build distance before speed; base before intensity.
- Muscular strength and endurance are trained with bodyweight and added load by one plain idea: heavier and fewer builds strength, lighter and more builds endurance, with most RKA work in the middle and toward endurance because the task is to keep producing force, not lift once. Steer the dose with repetitions, sets, and load, raising one handle at a time and a little, and never adding load to a faulty movement.
- Power is force produced quickly, trained carefully and last, on an established base of strength and good movement, in small doses with full recovery, because high force applied fast injures weak or untrained tissue. Speed before quality is the same mistake as load before quality.
- Mobility, flexibility, and movement quality underpin everything: poor movement is at once weak and injury-prone, while good movement produces more force and protects the body. The governing rule of the lesson is form before load, taught alongside the EDIP coaching of Lesson 04: make a movement correct before making it heavier or faster, and never load or speed up a faulty pattern.
- An instructor coaches movement by knowing the common faults and the cue that fixes each, correcting the most dangerous first; the rounded back under load is never trained through. All of this is delivered without a gym through bodyweight training, simple loads, and the circuit, which trains several components at once and, scaled by regression and progression, suits a mixed group.
- These methods serve the principles of Lesson 02, the programme of Lesson 03, and the session of Lesson 04; the particular demands of load carriage are taken up in Lesson 06, and recovery and the prevention of injury in Lesson 07; together they are how the Recruit Fitness Programme and the Physical Training Component are delivered to others. The craft is mastered on the ground under qualified supervision and certified in person.
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