P.A.C.E.S:Physical Agility and Combat Effenciey System.

[blain2]

Its a mistake. Some of the numbers are cumulative. That is the participants are recording their totals in the Corps/Div level efficiency tests and then at PACES there are additional tests with cumulative scored. The number of miles/km run has not changed and the initial post is incorrect in stating that.

PACES has essentially standardized the fitness requirements across the Army. The competition ensures that individual units all the way up to the Corps are focused on this and making sure that units are getting the fitness standards up to par. The very best are then selected from within the formations and sent to participate in the annual event. The upside is that all units are trying to get all ranks up to the laid down standards.

 

[TheFlyingPretzel]

!

Those guys are built like tanks!

 

[HughSlaman]

Here is a winner from september 2014

View attachment 181029

MashaAllah!
Everything about this winner shows he is someone you just do not want to mess with...in uniform or not.

 

[HughSlaman]

So is everyone required to be able to do 2800 push-ups in one hour, continuously without stopping?
That sounds like an amazing fitness standard for the entire Army.
I mean, that is more than some national record holders for the most push-ups in an hour.

National Records for Most Push-Ups done in 1 Hour

 

[blain2]

No that is not the case. There is a competition component where you see the CoAS awarding troops, but beyond that there is a year round fitness program to be followed within the units.

The idea is to inculcate high physical fitness standards year round and not just sending gladiators for an annual event. Otherwise you end up with a select few being taken out of the training cycle and focusing on winning the annual event to bring name to the unit. Given the way the units are being rotated in operations in the NW, its essential to have all units in the fighting and support arms in good fitness and form to carry out combat operations in tough terrain.

 

[HughSlaman]

No that is not the case. There is a competition component where you see the CoAS awarding troops, but beyond that there is a year round fitness program to be followed within the units.

The idea is to inculcate high physical fitness standards year round and not just sending gladiators for an annual event. Otherwise you end up with a select few being taken out of the training cycle and focusing on winning the annual event to bring name to the unit. Given the way the units are being rotated in operations in the NW, its essential to have all units in the fighting and support arms in good fitness and form to carry out combat operations in tough terrain.

Thank you! So what do these numbers in the first post represent? Is it the current record achieved, or the ideal to be achieved?
Also, is there any information about the year round fitness program to be followed in the units?

 

[Xeric]

The numbers quoted above are a bit exaggerated, but then again they are not total incorrect. To explain PACES in a layman language, i would say that instead of time barring a physical activity like pushups or chin ups etc as was done previously, we now allow soldiers to do as many of these as possible in their own time, provided they do it correctly. For example, you may do 30 chin ups in 2 hours but then the basic criteria fo the chest touching the bar has to be met. You may do it with an under or over grip, with your legs open or close, or even with or without your pants, but your chest should touch the bar while your chin stays over that bar. Same goes for pushups or situps. The basic rules should be adhered to. BTW, our PACES champ is also a world record holder:

Pakistani Soldier breaks world record

 

[Basel]

So is everyone required to be able to do 2800 push-ups in one hour, continuously without stopping?
That sounds like an amazing fitness standard for the entire Army.
I mean, that is more than some national record holders for the most push-ups in an hour.

National Records for Most Push-Ups done in 1 Hour

it seem there are some typo mistakes in OP, it might be 10km in 30min and 280 push ups in 1 hour. Is it possible to do 280 push ups in one hour??

 

[Bratva]

Offtopic but a similar PACES followed by chinese

The longest time in an abdominal plank position is 4 hours 26 minutes and was achieved by Mao Weidong Beijing police force's SWAT team (China) in Beijing, China on 26 September 2014.

Mao Weidong annihilates planking world record

 

[PWFI]

Offtopic but a similar PACES followed by chinese

The longest time in an abdominal plank position is 4 hours 26 minutes and was achieved by Mao Weidong Beijing police force's SWAT team (China) in Beijing, China on 26 September 2014.

Mao Weidong annihilates planking world record

4H26 The best i achieved was 15min, and then 5min with 15kg on my cheek

 

[alimobin memon]

S

4H26 The best i achieved was 15min, and then 5min with 15kg on my cheek

Sir the 15 min and 5 min is good record too thumbs up !

 

[Sheikh Rauf]

sorry confused about that one .Unfortunatley our other members find it hard to believe.

it cud be 10k in 30 minutes ..

 

[Koovie]

1. 10 km in 8.5 min

You mean in some kind of vehicle right? !

 

[Super Falcon]

Hope the best

 

[niaz]

I have seen Mo Farah the world champion run 10,000 metres (10KM) in 27 minutes 21 seconds and he was utterly exhausted. To run 10 KM in 30 minutes would be barely possible for the professionall cross country runners, To expect this of ordinary soldiers is ludicrous.

The following is official fitness programme for British soldiers as published in the Guardian in 2008.

The official British army fitness programme
Your 16-week planner to military fitness

• theguardian.com, Monday 7 January 2008 17.56 GMT

This 16-week fitness programme has been developed by the Army Physical Training Corps, and is based on the one that it issues to potential recruits to enable them to pass basic training. Make it to the end of level 4 (see below) and you'll have achieved the basic level of fitness required of a trained soldier ...

1. The Official Army Fitness Guide
2. 
3. Buy the book

Before you start, assess your current fitness level

Warning: Please check with your doctor before beginning this or any other strenuous exercise regime

Week 1
Day 1
• Walk-jog for 20 minutes (jog for 2min, walk for 2min, etc)
• 1 x press-up max score
• 2 x 5 dorsal raises
• 2 x 5 tricep dips
• 1 x sit-up max score
• Rest 30-90sec between sets

Day 2
• Rest day

Day 3
• 10-minute warm-up
• Run fast for 30sec, rest for 2 minutes, repeat 5 times
• 10-minute cool-down

Day 4
• Rest day

Day 5
• Walk-jog for 20 minutes (walk for 1min, jog for 3min, repeat 5 times)
• 1 x press-up max
• 1 x 5 dorsal raises
• 1 x 5 tricep dips
• 1 x sit-up max

Day 6
• Rest day

Day 7
• Brisk walk for 20-30 minutes or go swimming, cycling or rowing for 15-20min

Week 2
Day 1
• Walk-jog for 20 minutes (walk for 1min, jog for 3min, etc)
• 2 x press-up max
• 2 x 6 dorsal raises
• 2 x 6 tricep dips
• 2 x sit-up max
• Rest 30-90sec between sets

Day 2
• Rest day

Day 3
• 10-minute warm-up
• Run fast for 40 sec, rest for 2 minutes, repeat 5 times
• 10-minute cool-down

Day 4
• Rest day

Day 5
• Walk-jog for 20 minutes (jog for 4min, walk for 1min, repeat 4 times)
• 2 x press-up max
• 2 x 6 dorsal raises
• 2 x 6 tricep dips
• 2 x sit-up max

Day 6
• Rest day

Day 7
• Brisk walk for 20-30 minutes or go swimming, cycling or rowing for 15-20min

Week 3
Day 1
• Jog for 20 minutes (jog for 5min, rest for 1min, etc)
• 3 x 1/4 press-up max
• 2 x 7 dorsal raises
• 2 x 7 tricep dips
• 3 x 1/2 sit-up max
• Rest 30-90sec between sets

Day 2
• Rest day

Day 3
• 10-minute warm-up
• Run fast for 1 minute, run slowly for 2min, repeat 5 times
• 10-minute cool-down

Day 4
• Rest day

Day 5
• Walk-jog for 15 minutes
• 3 x press-up max
• 2 x 7 dorsal raises
• 2 x 7 tricep dips
• 3 x sit-up max

Day 6
• Rest day

Day 7
• Brisk walk for 25-35 minutes or go swimming, cycling or rowing for 15-25min

Week 4
Day 1
• Jog for 15 minutes
• 3 x 1/3 press-up max
• 2 x 8 dorsal raises
• 2 x 8 tricep dips
• 3 x 1/3 sit-up max
• Rest 30-90sec between sets

Day 2
• Rest day

Day 3
• 10-minute warm-up
• Run fast for 1 minutes, run slowly for 1min, repeat 5 times
• 10-minute cool-down

Day 4
• Rest day

Day 5
• Brisk walk for 25-35 minutes or go swimming, cycling or rowing for 15-25min

Day 6
• Rest day

Day 7: fitness assessment
• Press-ups for 2 minutes to establish new max score
• Sit-ups for 2min to establish new max score
• 1.5-mile timed run

Level 2
Week 5
Day 1
• Steady run for 18 minutes
• 3 x press-up max
• 3 x 8 squats
• 3 x sit-up max
• 3 x 8 dorsal raises
• Rest 30-90sec between sets

Day 2
• Rest day

Day 3
• 10-15 minute warm-up
• Run hard for 1 minute, recover for 1 min, repeat for 10min
• 10-minute cool-down

Day 4
• Rest day

Day 5
• 10-minute warm-up
• Circuit training: 2 x 12 of each exercise (see below for list)
• 10-minute cool-down

Day 6
• Rest day

Day 7
• Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 15-20min

Week 6
Day 1
• Steady run for 20 minutes
• 3 x press-up max
• 3 x 10 lunges
• 3 x sit-up max
• 3 x 8 dorsal raises
• Rest 30-90sec between sets

Day 2
• Rest day

Day 3
• 10-15 minute warm-up
• Run hard for 1 minute, recover for 1 min, continue for 10min
• 10-minute cool-down

Day 4
• Rest day

Day 5
• 10-minute warm-up
• Circuit training: 2 x 12 of each exercise (see below for list)
• 10-minute cool-down

Day 6
• Rest day

Day 7
• Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 20-25min

Week 7
Day 1
• Steady run for 20 minutes
• 3 x press-up max
• 3 x 12 squats
• 3 x sit-up max
• 3 x 12 dorsal raises
• Rest 30-90sec between sets

Day 2
• Rest day

Day 3
• 10-15 minute warm-up
• Run hard for 1 minute, recover for 1 min, continue for 12min
• 10-minute cool-down

Day 4
• Rest day

Day 5
• 10-minute warm-up
• Circuit training: 3 x 12 of each exercise (see below for list)
• 10-minute cool-down

Day 6
• Rest day

Day 7
• Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 20-25min

Week 8
Day 1
• Steady run for 25-30 minutes
• 3 x press-up max
• 3 x14 lunges
• 3 x sit-up max
• 3 x 14 dorsal raises
• Rest 30-90sec between sets

Day 2
• Rest day

Day 3
• 10-15 minute warm-up
• Run hard for 1 minute, recover for 1 min, continue for 12min
• 10-minute cool-down

Day 4
• Rest day

Day 5
• 10-minute warm-up
• Brisk walk-run for 30-40 minutes or go swimming, cycling or rowing for 30-40min
• 10-minute cool-down

Day 6
• Rest day

Day 7: fitness assessment
• Press-ups for 2 minutes to establish new max score
• Sit-ups for 2min to establish new max score
• 1.5-mile timed run

Level 3
Week 9
Day 1
• Steady run for 25-30 minutes
• 4 x press-up max
• 4 x 12 squats
• 4 x sit-up max
• 4 x 12 dorsal raises
• Rest 30-90sec between sets

Day 2
• Rest day

Day 3
• 10-15 minute warm-up
• Run hard for 1 minute, recover for 1 min, continue for 14min
• 10-minute cool-down

Day 4
• Rest day

Day 5
• 10-minute warm-up
• Circuit training: 3 x 15 of each exercise (see below for list)
• 10-minute cool-down

Day 6
• Rest day

Day 7
• Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 20-25min

Week 10
Day 1
• Steady run for 25-30 minutes
• 4 x press-up max
• 4 x 14 lunges
• 4 x sit-up max
• 4 x 14 dorsal raises
• Rest 30-90sec between sets

Day 2
• Rest day

Day 3
• 10-15 minute warm-up
• Run hard for 1 minute, recover for 1 min, continue for 14min
• 10-minute cool-down

Day 4
• Rest day

Day 5
• 10-minute warm-up
• Circuit training: 3 x 15 of each exercise (see below for list)
• 10-minute cool-down

Day 6
• Rest day

Day 7
• Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 25-30min

Week 11
Day 1
• Steady run for 25-30 minutes
• 4 x 20 chin-ups
• 4 x 16 squats
• 4 x sit-up max
• 4 x 16 dorsal raises
• Rest 30-90sec between sets

Day 2
• Rest day

Day 3
• 10-15 minute warm-up

• Run hard for 1 minute, recover for 1 min, continue for 16min
• 10-minute cool-down

Day 4
• Rest day

Day 5
• 10-minute warm-up
• Circuit training: 3 x 20 of each exercise (see below for list)
• 10-minute cool-down

Day 6
• Rest day

Day 7
• Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 20-25min

Week 12
Day 1
• Steady run for 25-30 minutes
• 4 x press-up max
• 4 x 18 lunges
• 4 x sit-up max
• 4 x 18 dorsal raises
• 4 x 12 triceps dips
• Rest 30-90sec between sets

Day 2
• Rest day

Day 3
• 10-15 minute warm-up
• Run hard for 1 minute, recover for 1 min, continue for 16min
• 10-minute cool-down

Day 4
• Rest day

Day 5
• 10-minute warm-up
• Brisk walk/run for 30-40 minutes or go swimming, cycling or rowing for 30-40min
• 10-minute cool-down

Day 6
• Rest day

Day 7: fitness assessment
• Press-ups for 2 minutes to establish new max score
• Sit-ups for 2 minutes to establish new max score
• 1.5-mile timed run

Level 4
Week 13
Day 1
• Steady run for 30-40 minutes
• 2 x press-ups for 45sec
• 4 x 15 squats
• 2 x sit-ups for 45sec
• 4 x 15 dorsal raises
• Rest 30-90sec between sets

Day 2
•Rest day

Day 3
• 10-15 minute warm-up
• Alternate runing hard, then recovering, for intervals of 1,2 and 3 minutes (12min in total)
• 10-minute cool-down

Day 4
• Rest day

Day 5
• 10-minute warm-up
• Circuit training: 4 x 15-20 of each exercise (see below for list)
• 10-minute cool-down

Day 6
• Rest day

Day 7
• Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 25-35min

Week 14
Day 1
• Steady run for 30-40 minutes
• 2 x press-ups for 45sec
• 4 x 15 lunges
• 2 x sit-ups for 45sec
• 4 x 15 dorsal raises
• Rest 30-90sec between sets

Day 2
• Rest day

Day 3
• 10-15 minute warm-up
• Alternate running hard, then recovering, for intervals of 1,2 and 3 minutes
• 10-minute cool-down

Day 4
• Rest day

Day 5
• 10-minute warm-up
• Circuit training: 4 x 15-20 of each exercise (see below for list)
• 10-minute cool-down

Day 6
• Rest day

Day 7
• Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 30-35min

Week 15
Day 1
• Steady run for 30-40 minutes
• 2 x press-ups for 1min
• 4 x 20 squats
• 2 x sit-ups for 1min
• 4 x 20 dorsal raises
• 4 x 12 triceps dips
• Rest 30-90sec between sets

Day 2
• Rest day

Day 3
• 10-15 minute warm-up
• Alternate running hard, then recovering, for intervals of 1,2,3,2 and 1 minute (18min in total)
• 10-minute cool-down

Day 4
• Rest day

Day 5
• 10-minute warm-up
• Circuit training: 4 x 15-20 of each exercise (see below for list)
• 10-minute cool-down

Day 6
• Rest day

Day 7
• Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 30-40min

Week 16
Day 1
• Steady run for 30-40 minutes
• 2 x press-ups for 1min
• 4 x 20 squats
• 2 x sit-ups for 1min
• 4 x 20 dorsal raises
• 4 x 12 chin-ups
• Rest 30-90sec between sets

Day 2
• Rest day

Day 3
• 10-15 minute warm-up
• Alternate running hard, then recovering, for intervals of 1,2,3,2 and 1 minute
• 10-minute cool-down

Day 4
• Rest day

Day 5
• 10-minute warm-up
• Brisk walk/run for 30-40 minutes or go swimming, cycling or rowing for 30-40min
• 10-minute cool-down

Day 6
• Rest day

Day 7: fitness assessment
• Press-ups for 2 minutes to establish new max score
• Sit-ups for 2min to establish new max score
• 1.5-mile timed run

Circuit training exercises

Do the number of repetitions of each exercise advised by the 16-week planner, without a break and in order. Once you've completed one circuit, rest for 2-3 minutes before starting the next. Each exercise is explained in the relevant booklet (all booklets will be available to download here by the end of the week).

1 Press-up
2 Twist sit-up
3 Step-up with knee raise
4 Triceps dip
5 Walking lunge
6 Sit-up
7 One-legged squat
8 Dorsal raise

Note: If "level 1, week 1" of the programme seems too easy for you, feel free to skip a week or even a level. Equally, if a week ever feels too challenging, simply do what you can and repeat the week, rather than moving on to the next one.