Introduction

PART 1: READY FOR ANYTHING
The PARAS – Train Hard, Fight Easy: An introduction to the Parachute Regiment
Paratrooper Training: The PARAS selection course
Fit to Fight, Fit for Life: How fitness brings success on the battlefield and in everyday life
Para Inspiration: Corporal Bryan Budd, VC – 'strength of mind, strength of cause'

PART 2: PRELIMINARY OPERATIONS
Physical Preparation: The foundations of a new exercise regime
Planning the Attack: Understanding fitness and how it is developed
Fighting Injury: How to avoid common exercise injuries
Food is Fuel: The right diet for your goals
Kit and Equipment: Essential and more advanced equipment
Para Inspiration: The Bruneval Raid – overcoming fear and anxiety through goal setting

PART 3: PREPARING FOR WAR
Change – The Aim of Your Programme: How lifestyle change can be accomplished
Mission Planning: How to create a winning exercise programme
Motivation: Understanding and maintaining your motivation to exercise
Para Inspiration: The Merville Battery Raid – achieving the impossible through daring and determination

PART 4: STANDARD OPERATING PROCEDURES
Warming up: Preparation for exercise
Stretching: Exercises for each area of the body
Cooling down: How to optimise your recovery
Para Inspiration: The 2 PARA Falklands Voyage – training with limited resources

PART 5: THE P COMPANY SPARTAN PROGRAMME (NO FRILLS)
Running: From basic to advanced techniques for training
Circuit Training: From basic to advanced circuit training
Tips, Hints and Explanations for all Exercise Programmes: The cheat sheet
Programmes: Three eight-week training programmes:
- 'Recruit': from basic to intermediate level
- 'Soldier': from intermediate to soldier standard
- 'Paratrooper' – from soldier standard to PARA fitness
The Five-Minute Test: An airborne fitness assessment
Para Inspiration: Deployment in Afghanistan – fitness as escapism and stress relief

PART 6: THE P COMPANY EMPEROR PROGRAMME (WITH FRILLS)
The Gym: Selecting and getting the most from a gym
Personal Trainers: What to look for in a personal trainer
Rowing: For strength, speed and endurance
Cycling: For a cheap mobile workout
Swimming: For low impact on joints
Other Activities: Hill walking, sports and leisure activities
Weights: exercises and advice on weight training
Programmes: Three eight-week training programmes:
- 'Recruit': from basic to intermediate level
- 'Soldier': from intermediate to soldier standard
- 'Paratrooper': from soldier standard to PARA fitness
Performance Standards: Measuring your progress

PART 7: ASPIRATIONAL CHALLENGES
Marathons: How to conquer half- and full marathon
Tough GuyTM: Annual nine-mile assault course even
Bergen Challenges: How to tackle backpack marche
The PARAS' 10: The P Company selection marc
The Fan Dance: Infamous 25km special forces TAB test
The Bob Graham Round – A Quantum Leap! Climbing the height of Everest over 72 miles in 24 hours

Appendices, Tables and Exercise Sheets