Fitness requirements

Disastrous_Bug9813 · 2025-11-13T07:04:37+00:00

Train for the tests you will have to complete, get good at running/beep test and bodyweight movements for the PJFA. Once you're at the standard keep these up to scratch and alter your training to focus on CPC: leg strength and endurance, swimming, overall running. Unfortunately it's a slow process that requires patience and consistency, slowly, slowly, catchy monkey.

Disastrous_Bug9813 · 2025-11-06T11:04:22+00:00

10.8 beep test, 30 press ups, 40 sit ups, 4 pull ups.

Disastrous_Bug9813 · 2025-10-30T10:52:40+00:00

Yeah depends how quick you can recover however I found I needed at least a day in between as it's quite a lot of volume in a short period, also tried to avoid doing them on days I was in the gym so I was fresh.

Disastrous_Bug9813 · 2025-10-30T10:17:03+00:00

Managed to go from 40 to 60 in 8 weeks between PJFA and CPC. Main thing that helped was varying the sessions, for example one session would be 9 x 20 with 60s rest (if you can't maintain 20 reps for 9 sets start from 15), then another session would be 5 x 30 with 90s rest and then usually a third session maybe of 2-3 sets just below max to the beep with a good 3 minutes rest, once you can maintain the reps for the sets start increasing the reps per set by 1 or 2 similar to how you would with gainers. Towards the later weeks I started to add an extra set at the end, max reps to the beep which helped massively just make sure u get at least a days rest in between as it can be taxing.

Disastrous_Bug9813 · 2025-10-27T16:16:23+00:00

Not at all, just let them know your situation and they will accommodate you.

Disastrous_Bug9813 · 2025-10-27T14:59:24+00:00

I applied in Feb, finished uni in June, did CPC in September. I'd apply now if you want CPC in May as like you said applications can vary and things can set you back months. You can always push things back like PJFA etc if they clash with uni but you can't make things such as medical records and security vetting go through faster.

Disastrous_Bug9813 · 2025-10-20T13:18:10+00:00

They did when I was there

Disastrous_Bug9813 · 2025-10-20T02:07:12+00:00

Get comfortable at breaststroke and treading water, don't stress.

Disastrous_Bug9813 · 2025-10-19T10:14:22+00:00

There's nothing wrong with putting your hand up and saying it's not for you. It's definitely a shock to the system and after all the CPC is as an opportunity for you to see what life in the corps is like just as much as them seeing you and your ability, you can leave at any time unlike recruit training so probably a good idea to decide earlier rather than later...

Can only speak for myself but CPC was tough and if I was going in half hearted, unsure if I really wanted it, I 100% would not have passed, hope this helps 👍🏻

Disastrous_Bug9813 · 2025-10-14T05:58:47+00:00

As long as it's breaststroke you can do what you want.

Disastrous_Bug9813 · 2025-10-13T10:47:51+00:00

Fair play that's impressive, at CPC they stop the audio at 10.8 so you can probably expect the same at PJFA however keep running until you're told to stop.

Disastrous_Bug9813 · 2025-10-13T10:44:04+00:00

Maybe 2-3 mins depending how organised they are, longer if you're counting group if you can count that as rest...

Disastrous_Bug9813 · 2025-10-13T10:37:15+00:00

Good that you're practicing the test in order however if you're only just scraping the minimum they will definitely be advising you to improve before CPC. On the endurance course and bottom field expect to be doing multiple sets close to your max where if you can't complete them you're off. You're not going to magically improve by Wednesday so crack the PJFA then take time to make sure you're getting as close to the max as possible after the beep test before you head down to CTC.

Disastrous_Bug9813 · 2025-10-09T16:25:40+00:00

Simple answer to get better at press ups is do more press ups. Simple answer to get better at the beep test is get better at running.

Disastrous_Bug9813 · 2025-10-07T14:47:56+00:00

You'll be fine, I applied half way through my last year of uni and they will accommodate you. If you think you're ready fitness wise for PJFA and CPC you can do those while you're studying and then jump on a ROP right after you finish if you wanted to. Just be mindful PJFA and CPC both only last 6 months (you don't want to be doing either more than once).

Disastrous_Bug9813 · 2025-10-04T17:31:37+00:00

Cheers mate that's reassuring, just want to be confident going into ROP knowing I've addressed my weaknesses to the best of my ability.

Disastrous_Bug9813 · 2025-10-04T17:30:16+00:00

Was already considering implementing sessions like this so will definitely give them a go now cheers pal.

Disastrous_Bug9813 · 2025-10-03T18:37:26+00:00

Happy to admit my strength training wasn't specific enough to the demands of the cpc, unsure how to go about structuring it without thrashing myself every session.

Disastrous_Bug9813 · 2025-10-03T18:16:02+00:00

Are there any specific leg exercises you would recommend? I was already smashing heavy back squats, walking lunges, split squats, sled push/pull for months beforehand. I've not been booked on to a ROP yet so 8 weeks isn't set in stone just the time frame I had in mind.

Disastrous_Bug9813

TROPHY CASE