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HSE Fitness

How to excel the physical fitness test at your next diving medical

Dr Michael Gonevski

The new HSE requirements for physical fitness have been around now for over a year and a half. A lot of blood, sweat and tears have been shed since then. One recurring theme though is the question of how to prepare for the physical fitness test. Obviously most trainee's favourite activity of flexing in front of the mirror or gawking at the fairer sex is not going to take you far. And as much as I would like to take full advantage of this moment and push you in the direction of my favourite kettlebells, I do understand that this type of training is not for everybody.

Putting together your own training plan is less complicated than you might think if you follow a few basic principles. There are a few questions however that you need to answer honestly before you begin.

How long have you been training?

If you are a beginner, the good news is that you'll make progress fast. To get the most out of your training, concentrate on a few key compound movements and keep isolation moves to a minimum until you‘ve built up a decent base of strength and tolerance to training volume. Remember, baby steps are the fastest. If you are more experienced in the gym, it might be time to up the ante and concentrate on imbalances or neglected areas. The bottom line is, don't train like an Olympian if it is your first day in the gym...

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