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)