10-14-2004
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The round of the physical preparation from the Al-Qaeda Network :

The fight works it is a must for them from a very high fitness, and this fitness consists by the power of the muscle, and the power of the bearing, and the speed, and the aerial fitness and the aerial fitness, and the grace, and the flexibility .And it is easy that the militant arrives therefore the suitable level through two months from the exercise, by means of a daily program he assimilates all of the athletic exercises that the militant body needs, so that he does his combating tasks perfectly .

And anyway, the militant fitness and his mastery of the running to long distances and carries it to the exertion of a physical effort to long periods, she is the main factor in his good performance in the field .The militant may be perfect in the weapon, but because of the lack of the fitness,, he will not manage the choice of the place suitable to the shooting, and he will not manage the jump of the fences or the climb of the buildings for their combing, all that because of the lack of the physical fitness .

And the militant who enjoys a high fitness that the completion of all his works enables perfectly even if his use of the weapon is not arriving to the mastery degree because he is capable of the maneuver and taking the better sites for the shooting, and capable of the performance of his tasks with each speed and lightness, and the physical stress will not confuse his reminding and the speed of the initiative ،

We know from this that the physical fitness is a pillar important to the militant and especially in the cities square .But the training should be suitable to the enactment and the ability of the individual, and the exercise should be specific by a number of the days of the week that arrives to 5 days by the week to majority and to the applicants it arrives to twice or three times daily .

It is a must from the consideration of the gradation principle in the program, the exercise period starts with the warming up then the exercise, then reaches the cooling .And this sequence helps the muscle in the performance of its function and the benefiting from the exercise perfectly without the occurrence of complications she is not praised .

Becomes necessary for us that we know that the weak program does not lead to the required result, as that the intensity of the training that gets about the penalty suitable to the person leads to opposite results not desired, and the non training may be in this case better than the training by this

The style .The sports program that the militant arrives in it through a month and half or two months to suitable levels he helps it with the fight perfectly, through a sequential daily program he was does not tiring the body and does not cause complications to the muscles or tearing .

But in such a hurry we say, the physical level that the militant should enjoy it he :

- that he is capable of the rushing as far as 10 km continuously through a period it does not exceed 70 minutes at worst the states .
- and he is capable of the execution of the exercise of the penetration of suburb and the running by the distance of 3 km by a period that does not exceed 13.5 minutes .
- and is capable of the enemy as far as 100 AD by a period that ranges what between 12 - 15 seconds .
- and he is capable of the walking without a long stop for that is not less than 10 hours .
- and capable of the walking by a load that arrives to 20 kg for it is not less than 4 hours .
- and is capable of the work of the pressing exercise, and he is what names to more than seventy time all at once and continuously .
- and capable of the work of the abdomen exercise hundred its count all at once continuously .
- and capable of an application that the crocodile made creep as far as fifty metres through seventy seconds at most .

- and for the test of the bearing power on it with the execution of exercise similar to a way ( Fartlik ) with a simple difference .This exercise mixes between the walking, and the fast walking, and the rushing, and the running, and the enemy .

The militant starts with the ordinary walking for two minutes, then he moves to the fast walking for two minutes, then he starts with the rushing for two minutes, then moves to the running for two minutes, then he starts with the fast running as far as 100 metres, then reverts to the walking .And so he continues the repetition of this exercise continuously until it arrives to ten times .

The ordinary walking differs from the fast walking, about the rushing, about the running, about the enemy .The ordinary walking is known at all .And the fast walking is that it moves quickly with the preservation of the non lifting of one of feet about the land for a long time she approaches the period of the ordinary walking, as for the rushing then she, pieces single kilometer by a period is not less than 5.5 minutes .

As for the running then she, pieces single kilometer by a period does not exceed 4.5 minutes .As for the fast running then it thinks percent a metre, so that it ranges pieces hundred metres from 12 until 15 second, and he is the enemy by about 80 % of the physical effort .This level enables the militant that it arrives it through a single month to who happened and spared no effort, on condition that it considers the gradation, and it does not exhaust the muscles the fear of tearing occurrence .

And for example, the militant if he started a first the month with the rushing for 15 minutes, and he increased daily two minutes, then a meaning is this that he through a month will arrive to the rushing for an hour continuously ( the month it contains twenty sports one day, if the program was 5 days in the week ) and also if that he started with the pressure in the first of the month by one tenth except, and a food is became tired day three except, then a meaning is this that he will arrive to seventy several through a single month .

The gradation, and the continuation to it is a big effect on the acquisition of the fitness .And an escape during the sports program that there are Swedish exercises helping in lengthening the muscles and their relaxation and their warming up and their reinforcement, and the militant tries that he concentrates on all Swedish exercises kinds, and becomes far from the equipments and the systems so that he manages the continuation of its sports program anywhere and because the equipments and the systems have a negative effect on the body on the long run .

And I prefer the exercises : the Swedish exercises, the easy of the application, and they depend on the body and its power, and their complications less by many of other, what its mention of he took place the level that the militant should arrive to it before the engagement of the battle .And he is trained in it even if for it a camp was not available it practices in it such athletic exercises available for each person .