Physical fitness guide

Physical training is an essential tool in the development of leadership qualities such as commitment, discipline and determination. In addition, a well-planned training program allows for better preparation for the physical assessments that you will face as a member of the Canadian Armed Forces (see FORCE test) and as an officer cadet of the Royal Military College (see physical performance test).

CAF FORCE TEST

Each member of the CAF must annually pass the FORCE test (Fitness for Operational Requirements of CAF Employment). It consists of a series of four tasks designed to measure the operational level of physical fitness. It is a representation of the CAF minimum fitness standards for common defense and security tasks known as the principle of universality of service. Do you have what it takes to reach the platinum level of 0.1% of all CAF members? For more information, visit https://www.cfmws.com/en/aboutus/psp/dfit/fitness/forceprogram/pages/default.aspx

RMC PHYSICAL PERFORMANCE TEST (PPT)

The RMC physical fitness test is administered twice a year (Oct and March). It includes: a timed 2.4 km run, a medicine ball throw, a standing broad jump, a mid-thigh pull, an agility run and a flexed arm hang. Standards and expectations are high, which is why starting training now is essential. Visit: https://www.youtube.com/watch?v=OAZhXh5alBg&t=24s

Some of the links below lead to a site belonging to an entity not subject to the Official Languages Act. Information on this site is available in the language of the site.

SUGGESTED TRAINING PROGRAM (June 30th –July 25th 2021)
Monday
Weight training 		Tuesday
Circuit 		Wednesday
Intervals 		Thursday
Weight training 		Friday
Circuit 		Saturday
Run 		Sunday
Rest
   

3 min Z1-2

2x (6x [30s Z5 - 30s Z2] + 2 min Z1-2)

1 min Z1-2

3 x 15 air squats

3 x 7-13 pushups
3 x 15 glute bridge

3 x 20s superman hold

3 x 30s plank

Rest 45s between sets

6 x [1:15 effort - 0:45 rest]

Effort:

4 broad jump

30 double unders or
45 single unders or
30 lateral jumps

Maximum burpees (remaining time)

2 min Z1-2

10 min Z4

4 min Z1-2

Rest
or
Walk 30 min

3 x 30 alternated lunges

3 x 10 inverted row

3 x 10 towel leg curl

3 x 20 sit ups

3 x 20s side plank

Rest 45s between sets

40 burpees,

20 pushups,

40 jump squats,

20 pushups,

40 knee hug,

20 pushups,

40 jump lunges,

20 pushups,

40 burpees

3 min Z1-2

2x (8x [30s Z5 - 30s Z2] + 2min Z1-2)

1 min Z1-2

3 x 20 air squats

3 x 10-20 pushups
3 x 20 glute bridge

3 x 30s superman hold

3 x 45s plank

Rest 45s between sets

20 min AMRAP
(as many reps as possible in 20 min)

5 tuck jumps

10 knee hug

15 ground to overhead

20 mountain climbers

2 min Z1-2

11 min Z4

4 min Z1-2

Rest
or
Walk 30 min

3 x 40 alternated lunges

3 x 12 inverted row

3 x 15 towel leg curl

3 x 30 sit ups

3 x 30s side plank

Rest 45s between sets

5 to 8 sets

40 shoulder tap,

30 sec high knees,

20 lateral jumps,

10 backpack thruster

3 min Z1-2

8 x [1 m Z5 - 1m30 Z2]

1 min Z1-2

4 x 15 air squats

4 x 7-13 pushups
4 x 15 glute bridge

4 x 20s superman hold

4 x 30s plank

Rest 45s between sets

6 x [1:15 effort - 0:45 rest]

Effort:

4 broad jump

30 double unders or
45 single unders or
30 lateral jumps

Maximum burpees (remaining time)

2 min Z1-2

12 min Z4

4 min Z1-2

Rest
or
Walk 30 min

4 x 30 alternated lunges

4 x 10 inverted row

4 x 10 towel leg curl

4 x 20 sit ups

4 x 20s side plank

Rest 45s between sets

40 burpees,

20 pushups,

40 jump squats,

20 pushups,

40 knee hug,

20 pushups,

40 jump lunges,

20 pushups,

40 burpees

3 min Z1-2

8 x [1m30 Z5 - 1m30 Z2]

1 min Z1-2

4 x 20 air squats

4 x 10-20 pushups
4 x 20 glute bridge

4 x 30s superman hold

4 x 45s plank

Rest 45s between sets

20 min AMRAP
(as many reps as possible in 20 min)

5 tuck jumps

10 knee hug

15 ground to overhead

20 mountain climbers

2 min Z1-2

14 min Z4

4 min Z1-2

Rest
or
Walk 30 min

Before training: Do a 2-4 min light jog warm up before starting the training.

Running: Working zones ⇒ Z1: Very easy / Z2: Easy / Z3: Moderately hard / Z4: Hard / Z5: Very hard

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