Prepping for BMQ

[Wurx_4_Me]

Hello!

Forgive me for the repetition, as I'm sure this question as been asked before.  However after searching threads I haven't found a clear answer to my question. 

I'm off to BMQ in Oct/09.  In preparation for BMQ I've begun a jogging regimen (starting w/ 4km, 3 times a week, building up to more days/more k's). 

Does anyone have any additional recommendations for exercises that may be helpful to prep for BMQ?  Please note, I do not have access to weights at this time.  I've looked elsewhere online for an exercise plan, but haven't found much useful - or clear - information.

Thanks for any help/info.

 

[stoker8]

http://www.cfpsa.com/en/psp/Fitness/doclib/Self%20Preparation%20for%20EXPRES%20Final%20-%20EN.pdf

http://www.cfpsa.com/en/psp/Fitness/doclib/BMSS%20Procedure.pdf