NAPFA Training Plan

12-week Training Plan for NAPFA Challenge

To achieve good results in your NAPFA Challenge, you require a progressive training plan that focuses on the test items and helps you strengthen the specific muscles and skills. This 12-week training plan allows you to gradually build and strengthen your body to excel in the NAPFA challenge!

For best results, you should have a rest day in between sessions to allow your muscles to recover. It is strongly recommended that warming up and cooling down are conducted before and after each training session.

Week 1
Session 1
1. Crunches (10 reps)
2. Hopping up stairs (10 reps)
3. Lower back stretch (10 secs)
4. Assisted Pull-Ups (5 reps)
5. Short Sprints (1 rep)
6. Easy Run (2km or 20min)
Repeat exercises 1-5 three times
Session 2
1. Leg-Lifts (10 reps)
2. Tuck Jumps (10 reps)
3. Hamstring Stretch (10 secs)
4. Lat Pull Down (10 reps)
5. High Knee Lifts (1 rep)
6. Easy Run (2km or 20min)
Repeat exercises 1-5 three times
Session 3
1. Bent Knee Sit-Ups (10 reps)
2. Standing Broad Jump (3 reps)
3. Sit and Reach (10 secs)
4. Pull-Ups (3 reps)
5. 4 x 10m Shuttle Run (1 rep)
6. Easy Run (2km or 20min)
Repeat exercises 1-5 three times
Week 2
Session 1
1. Crunches (10 reps)
2. Hopping up stairs (10 reps)
3. Lower back stretch (10 secs)
4. Assisted Pull-Ups (5 reps)
5. Short Sprints (1 rep)
6. Easy Run (2km or 20min)
Repeat exercises 1-5 three times
Session 2
1. Leg-Lifts (10 reps)
2. Tuck Jumps (10 reps)
3. Hamstring Stretch (10 secs)
4. Lat Pull Down (10 reps)
5. High Knee Lifts (1 rep)
6. Easy Run (2km or 20min)
Repeat exercises 1-5 three times
Session 3
1. Bent Knee Sit-Ups (10 reps)
2. Standing Broad Jump (3 reps)
3. Sit and Reach (10 secs)
4. Pull-Ups (3 reps)
5. 4 x 10m Shuttle Run (1 rep)
6. Easy Run (2km or 20min)
Repeat exercises 1-5 three times
Week 3
Session 1
1. Crunches (10 reps)
2. Hopping up stairs (10 reps)
3. Lower back stretch (10 secs)
4. Assisted Pull-Ups (5 reps)
5. Short Sprints (1 rep)
6. Easy Run (3km or 25min)
Repeat exercises 1-5 three times
Session 2
1. Leg-Lifts (10 reps)
2. Tuck Jumps (10 reps)
3. Hamstring Stretch (10 secs)
4. Lat Pull Down (10 reps)
5. High Knee Lifts (1 rep)
6. Easy Run (3km or 25min)
Repeat exercises 1-5 three times
Session 3
1. Bent Knee Sit-Ups (10 reps)
2. Standing Broad Jump (3 reps)
3. Sit and Reach (10 secs)
4. Pull-Ups (3 reps)
5. 4 x 10m Shuttle Run (1 rep)
6. Easy Run (3km or 25min)
Repeat exercises 1-5 three times
Week 4
Session 1
1. Crunches (10 reps)
2. Hopping up stairs (10 reps)
3. Lower back stretch (10 secs)
4. Assisted Pull-Ups (5 reps)
5. Short Sprints (1 rep)
6. Easy Run (3km or 25min)
Repeat exercises 1-5 three times
Session 2
1. Leg-Lifts (10 reps)
2. Tuck Jumps (10 reps)
3. Hamstring Stretch (10 secs)
4. Lat Pull Down (10 reps)
5. High Knee Lifts (1 rep)
6. Easy Run (3km or 25min)
Repeat exercises 1-5 three times
Session 3
1. Bent Knee Sit-Ups (10 reps)
2. Standing Broad Jump (3 reps)
3. Sit and Reach (10 secs)
4. Pull-Ups (3 reps)
5. 4 x 10m Shuttle Run (1 rep)
6. Easy Run (3km or 25min)
Repeat exercises 1-5 three times
Week 5
Session 1
1. Crunches (10 reps)
2. Hopping up stairs (10 reps)
3. Lower back stretch (10 secs)
4. Assisted Pull-Ups (5 reps)
5. Short Sprints (1 rep)
6. Easy Run (3km or 25min)
Repeat exercises 1-5 three times
Session 2
1. Leg-Lifts (10 reps)
2. Tuck Jumps (10 reps)
3. Hamstring Stretch (10 secs)
4. Lat Pull Down (10 reps)
5. High Knee Lifts (1 rep)
6. Interval Run (30:60)
Repeat exercises 1-6 three times
Session 3
1. Bent Knee Sit-Ups (10 reps)
2. Standing Broad Jump (3 reps)
3. Sit and Reach (10 secs)
4. Pull-Ups (3 reps)
5. 4 x 10m Shuttle Run (1 rep)
6. Easy Run (3km or 25min)
Repeat exercises 1-5 three times
Week 6
Session 1
1. Crunches (10 reps)
2. Hopping up stairs (10 reps)
3. Lower back stretch (10 secs)
4. Assisted Pull-Ups (5 reps)
5. Short Sprints (1 rep)
6. Easy Run (3km or 25min)
Repeat exercises 1-5 three times
Session 2
1. Leg-Lifts (10 reps)
2. Tuck Jumps (10 reps)
3. Hamstring Stretch (10 secs)
4. Lat Pull Down (10 reps)
5. High Knee Lifts (1 rep)
6. Interval Run (30:60)
Repeat exercises 1-6 three times
Session 3
1. Bent Knee Sit-Ups (10 reps)
2. Standing Broad Jump (3 reps)
3. Sit and Reach (10 secs)
4. Pull-Ups (3 reps)
5. 4 x 10m Shuttle Run (1 rep)
6. Easy Run (3km or 25min)
Repeat exercises 1-5 three times
Week 7
Session 1
1. Crunches (10 reps)
2. Hopping up stairs (10 reps)
3. Lower back stretch (10 secs)
4. Assisted Pull-Ups (5 reps)
5. Short Sprints (1 rep)
6. Easy Run (3km or 25min)
Repeat exercises 1-5 three times
Session 2
1. Leg-Lifts (10 reps)
2. Tuck Jumps (10 reps)
3. Hamstring Stretch (10 secs)
4. Lat Pull Down (10 reps)
5. High Knee Lifts (1 rep)
6. Interval Run (30:60)
Repeat exercises 1-6 three times
Session 3
1. Bent Knee Sit-Ups (10 reps)
2. Standing Broad Jump (3 reps)
3. Sit and Reach (10 secs)
4. Pull-Ups (3 reps)
5. 4 x 10m Shuttle Run (1 rep)
6. 2.4 Run/Walk
Repeat exercises 1-5 three times
Week 8
Session 1
1. Crunches (10 reps)
2. Hopping up stairs (10 reps)
3. Lower back stretch (10 secs)
4. Assisted Pull-Ups (5 reps)
5. Short Sprints (1 rep)
6. Easy Run (3km or 25min)
Repeat exercises 1-5 three times
Session 2
1. Leg-Lifts (10 reps)
2. Tuck Jumps (10 reps)
3. Hamstring Stretch (10 secs)
4. Lat Pull Down (10 reps)
5. High Knee Lifts (1 rep)
6. Interval Run (30:60)
Repeat exercises 1-6 three times
Session 3
1. Bent Knee Sit-Ups (10 reps)
2. Standing Broad Jump (3 reps)
3. Sit and Reach (10 secs)
4. Pull-Ups (3 reps)
5. 4 x 10m Shuttle Run (1 rep)
6. 2.4 Run/Walk
Repeat exercises 1-5 three times
Week 9
Session 1
1. Crunches (12 reps)
2. Hopping up stairs (12 reps)
3. Lower back stretch (12 secs)
4. Assisted Pull-Ups (5 reps)
5. Short Sprints (2 rep)
6. Easy Run (4km or 30min)
Repeat exercises 1-5 three times
Session 2
1. Leg-Lifts (12 reps)
2. Tuck Jumps (12 reps)
3. Hamstring Stretch (10 secs)
4. Lat Pull Down (12 reps)
5. High Knee Lifts (2 rep)
6. Interval Run (60:120)
Repeat exercises 1-6 three times
Session 3
1. Bent Knee Sit-Ups (12 reps)
2. Standing Broad Jump (5 reps)
3. Sit and Reach (10 secs)
4. Pull-Ups (3 reps)
5. 4 x 10m Shuttle Run (2 rep)
6. 2.4 Run/Walk
Repeat exercises 1-5 three times
Week 10
Session 1
1. Crunches (12 reps)
2. Hopping up stairs (12 reps)
3. Lower back stretch (12 secs)
4. Assisted Pull-Ups (5 reps)
5. Short Sprints (2 rep)
6. Easy Run (4km or 30min)
Repeat exercises 1-5 three times
Session 2
1. Leg-Lifts (12 reps)
2. Tuck Jumps (12 reps)
3. Hamstring Stretch (10 secs)
4. Lat Pull Down (12 reps)
5. High Knee Lifts (2 rep)
6. Interval Run (60:120)
Repeat exercises 1-6 three times
Session 3
1. Bent Knee Sit-Ups (12 reps)
2. Standing Broad Jump (5 reps)
3. Sit and Reach (10 secs)
4. Pull-Ups (3 reps)
5. 4 x 10m Shuttle Run (2 rep)
6. 2.4 Run/Walk
Repeat exercises 1-5 three times
Week 11
Session 1
1. Crunches (12 reps)
2. Hopping up stairs (12 reps)
3. Lower back stretch (12 secs)
4. Assisted Pull-Ups (5 reps)
5. Short Sprints (2 rep)
6. Interval Run (60:120)
Repeat exercises 1-6 three times
Session 2
1. Leg-Lifts (12 reps)
2. Tuck Jumps (12 reps)
3. Hamstring Stretch (10 secs)
4. Lat Pull Down (12 reps)
5. High Knee Lifts (2 rep)
6. Interval Run (60:120)
Repeat exercises 1-6 three times
Session 3
1. Bent Knee Sit-Ups (12 reps)
2. Standing Broad Jump (5 reps)
3. Sit and Reach (10 secs)
4. Pull-Ups (3 reps)
5. 4 x 10m Shuttle Run (2 rep)
6. 2.4 Run/Walk
Repeat exercises 1-5 three times
Week 12
Session 1
1. Crunches (12 reps)
2. Hopping up stairs (12 reps)
3. Lower back stretch (12 secs)
4. Assisted Pull-Ups (5 reps)
5. Short Sprints (2 rep)
6. Interval Run (60:120)
Repeat exercises 1-6 three times
Session 2
Rest
Session 3
NAPFA Challenge Attempt