Physical fitness guide

As a future officer in the Canadian Armed Forces (CAF), you will have the privilege as well as the great responsibility of leading others at home and in the field of battle. A key characteristic of an effective leader is a high degree of physical fitness, not only to meet the physical requirements of the demanding tasks you will face in your career, but also due to the development of leadership qualities of commitment, discipline and determination which result from the pursuit of physical fitness. The Royal Military College (RMC) is committed to producing officers with these qualities and therefore places a high emphasis on the physical and mental development of its graduates.

CAF Force Test

Every member of the CAF is required to successfully complete the FORCE test (Fitness for Operational Requirements of Canadian Armed Forces Employment), a series of 4 tasks designed to measure operational fitness - a reflection of the CAF minimal physical employment standard related to common defence and security duties known as the Universality of Service principle. Each Fall at RMC you will have the opportunity to compete in the incentive program against all members of the CAF.

Do you have what it takes to hit the Platinum level reserved for the top 0.1% of all CAF members?

For more information please visit Force Program

RMC Physical Performance Test (PPT)

The RMC PPT is a bi-annual fitness test consisting of a 2.4km timed run, seated medicine ball toss for distance, long jump, isometric mid-thigh pull, Illinois agility run, and flexed arm hang.  Standards and expectations are high so it’s imperative to begin training now.

For more information please visit RMC Physical Performance Test

Suggested Training Programme

The program out lined below will be intense at times, but will help prepare you for the demanding nature of RMC.

Day Monday
Tempo Run
Tuesday
Circuit
Wednesday
Speed
Thursday
Circuit
Friday
LSD
1 5 min Jog
2.4 km Run @ RPE10
then
1 x Max Push Ups
5 min Jog
20 min AMRAP
1-2 Pull Ups, 3-5 Push Ups
10 Air Squats, 10 Sit Ups
15 Glute Bridge, 15 Jumping Jacks
5 min Jog
10 x 1 min Sprint @ RPE9
Walk 3 min Between Sets
5 min Cool Down Jog
5 Rounds
1 Lap Around Sports Field (200 m)
5-10 Push Ups, 30 sec Plank
15-20 Sit Ups, 30 sec Side
Plank/side
5 min Warm Up Walk
Run 3 km @ RPE3
then
3 x 50% of Push Ups from
Monday, Rest 90 sec
2 5 min Jog
3 x 10 min Run @ RPE8
Walk 2min Between Sets
then
5 min Max Push Ups
5 min Jog
25 min AMRAP
1-2 Pull Ups, 3-5 Push Ups
10 Air Squats, 10 Sit Ups
15 Glute Bridge, 15 Jumping Jacks
 5 min Jog
15 x 45 sec Sprint @ RPE9
Walk 2 min Between Sets
5 min Cool Down Jog
6 Rounds
1 Lap Around Sports Field (200 m)
5-10 Push Ups, 30 sec Plank
15-20 Sit Ups, 30 sec Side
Plank/side
5 min Warm Up Walk
Run 4 km @ RPE3
then
3 x 50% of Push Ups from
Monday Wk 1, Rest 60 sec
3 5 min Jog
6 x 5 min Run @ RPE8
Walk 2 min Between Sets
then
5 min Max Push Ups
5 min Jog
30 min AMRAP
1-2 Pull Ups, 3-5 Push Ups
10 Air Squats, 10 Sit Ups
15 Glute Bridge, 15 Jumping Jacks
5 min Jog
15x30 sec Sprint @ RPE9
Walk 90 sec Between Sets
5 min Cool Down Jog
7 Rounds
1 Lap Around Sports Field (200 m)
5-10 Push Ups, 30 sec Plank
15-20 Sit Ups, 30 sec Side
Plank/side
5 min Warm Up Walk
Run 5 km @ RPE3
then
3x60% of Push Ups from
Monday Wk 1, Rest 90 sec
4 30 min Run @ RPE2
then
5 min Max Push Ups
5 min Jog
20 min AMRAP
1-2 Pull Ups, 3-5 Push Ups
10 Air Squats, 10 Sit Ups
15 Glute Bridge, 15 Jumping Jacks
30 min Run @ RPE2 5 min Jog
5 Rounds
5-15 Push Ups, 30 sec Plank
20-30 Sit Ups, 30 sec Side
Plank/side
30-45 min Bike Ride
3 x 60% of Push Ups from
Monday Wk 1, Rest 60 sec
5 5 min Jog
3 x 10 min Run @ RPE9
Walk 1 min Between Sets
then
10 min Max Push Ups
5 min Jog
20 min AMRAP
2-3 Pull Ups, 4-7Push Ups
15 Air Squats, 15 Sit Ups
20 Glute Bridge, 20 Jumping Jacks
5 min Jog
10 x 1 min Sprint @ RPE9
Walk 3 min Between Sets
5 min Cool Down Jog
8 Rounds
1 Lap Around Sports Field (200 m)
5-10 Push Ups, 45 sec Plank
15-20 Sit Ups, 30 sec Side
Plank/side
5 min Warm Up Walk
Run 5 km @ RPE3
then
3 x 70% of Push Ups from
Monday Wk 1, Rest 90 sec
6 5 min Jog
6x5 min Run @ RPE8
Walk 1 min Between Sets
then
10 min Max Push Ups
5 min Jog
25 min AMRAP
2-3 Pull Ups, 4-7 Push Ups
15 Air Squats, 15 Sit Ups
20 Glute Bridge, 20 Jumping Jacks
5 min Jog
15x45 sec Sprint @ RPE9
Walk 2 min Between Sets
5 min Cool Down Jog
9 Rounds
1 Lap Around Sports Field (200 m)
5-10 Push Ups, 45 sec Plank
15-20 Sit Ups, 30 sec Side
Plank/side
5 min Warm Up Walk
Run 6 km @ RPE3
then
3 x 70% of Push Ups from
Monday Wk 1, Rest 60 sec
7 5 min Jog
12 x 2 min Run @ RPE9
Walk 1 min Between Sets
then
10 min Max Push Ups
5 min Jog
30 min AMRAP
2-3 Pull Ups, 4-7 Push Ups
15 Air Squats, 15 Sit Ups
20 Glute Bridge, 20 Jumping Jacks
5 min Jog
15 x 30 sec Sprint @ RPE9
Walk 90 sec Between Sets
5 min Cool Down Jog
10 Rounds
1 Lap Around Sports Field (200 m)
5-10 Push Ups, 45 sec Plank
15-20 Sit Ups, 30 sec Side
Plank/side
5 min Warm Up Walk
Run 7 km @ RPE3
then
3 x 75% of Push Ups from
Monday Wk 1, Rest 90sec
8 5 min Jog
2.4 km Run @ RPE10
then
Max Push Up Test
5 min Jog
20 min AMRAP
2-3 Pull Ups, 4-7 Push Ups
15 Air Squats, 15 Sit Ups
20 Glute Bridge, 20 Jumping Jacks
30 min Run @ RPE2 5 min Jog
5 Rounds
5-15 Push Ups, 30 sec Plank
20-30 Sit Ups, 30 sec Side
Plank/side
45 min-60 min Bike Ride

Important Points

Warm Up
Ensuring you’re ready to tackle the physical challenges ahead requires the consistent practice of a thorough warm up prior to each training session. This will cut your risk of injury, improve your mobility, and increase your performance. Perform a combination of mobility drills, calisthenics and light conditioning until your body and mind is prepared for the demands to follow.
Cool Down
After an intense training session it’s important to let your body recovery from the physical stress. Perform several minutes of light conditioning combined with mobility/stretching at the end of each session.
Swimming
A great low impact conditioning modality that you may include in your training is swimming. This can be performed on your off days as a recovery session.
AMRAP
As Many Repetitions As Possible
RPE
Rate of Perceived Exertion on a scale ranging from 1 (lowest effort) to a 10 (hardest possible effort)
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