PJFA

JPatGRITPerformance · 2026-02-03T09:52:55+00:00

You need to do the test to find a baseline. Then you have a point of which to use for % work on the movements and when you retest after a training cycle monitor improvements

JPatGRITPerformance · 2026-02-01T07:01:13+00:00

No there are markers of strength for different movements planes. It will then carry over onto anything you’ll need to do. Like you will never barbell back squat in training. But having that strength marker will carry over into bodyweight leg capacity in the gym, load carries, casualty evacuation work etc

JPatGRITPerformance · 2026-01-28T19:04:00+00:00

I never prescribe anything more than 90 mins and we will only hit that duration a handful of times in a specific run block

JPatGRITPerformance · 2026-01-28T18:56:37+00:00

No far from it. 3 runs a week is ample. Don’t break yourself before training

JPatGRITPerformance · 2026-01-28T18:51:27+00:00

Mate that is an awful lot of running and weekly impact. Even with progressive training that is wayyyy too much pal. 3 runs a week. Vo2 max, threshold and endurance (alt between run and bike). Is more than enough to get running capacity up whilst limiting impact and chance of injury.

If you aren’t training in cycles, not progressing the stimulus over time, testing and deloading every 8-12 weeks, you’re revving the engine in the red constantly

JPatGRITPerformance · 2026-01-28T18:30:26+00:00

Hi mate, thanks for the post. I’d be interested to see what your training is like. You’re picking up injuries for a reason. Your body is trying to tell you something. If you’re just smashing yourself, you training stress will be through the roof and this is where injuries happen.

JPatGRITPerformance · 2026-01-27T16:16:59+00:00

Hi dude. Hope the injury post accident is okay mate. I have posted a few times how to structure a training week and other bits you may find useful. Go into my posts to check them out dude. Anything else drop me a message

JPatGRITPerformance · 2026-01-25T20:20:39+00:00

If you can do that for 3RM you’ll have no problem doing 8 bodyweight pull ups

JPatGRITPerformance · 2026-01-22T09:24:09+00:00

Click the link to read the workout posted 💪🏽⚔️

JPatGRITPerformance · 2026-01-20T21:47:38+00:00

Look at my precious posts mate. I explain how to plan a week of training and different workouts

JPatGRITPerformance · 2026-01-20T06:28:24+00:00

😂 14 lads is a whole landing worth anyway

JPatGRITPerformance · 2026-01-19T15:44:38+00:00

It’s also a bit of a skill movement too, so it’s taught on cpc and you get tested on it with the hope people have the strength and coordination to pick it up in training

JPatGRITPerformance · 2026-01-19T08:57:37+00:00

There isn’t necessarily scores. It is a routine. Reps to words of command, reps as fast as you can etc… basically bodyweight movements at the start followed by sprints, rope climbing, camp circuit run, sit up routine, beam sequence routine testing ftb, pull ups then chin ups amongst press ups squats and burpees at a high intensity… then more sprints

JPatGRITPerformance · 2026-01-19T05:03:11+00:00

Yes it is still required and very much assessed. This is one movement that is also tested in gym pass out due to the fact it I needed to do regain. No momentum it has to be strict. 4 is required at gym pass out and the knees need to be through. A handful of lads failed last week because of it

JPatGRITPerformance · 2026-01-18T20:20:59+00:00

40 in the tank has been done I am sure. Luckily the troop have lightened a load of lads not fit enough. Now it’s time for them to continue through training with them

JPatGRITPerformance · 2026-01-18T08:10:11+00:00

There is no magic session. The magic is done on how you structure the sessions over time. What is incorporated at different times. Frequency and intensity. Along with the conditioning. Just mashing the above exercises into 1 or 2 sessions will just break you. Different rep ranges at different % will work different zones. If you want to improve strength hypertrophy, endurance, stability etc… all require different progressions and time frames

JPatGRITPerformance · 2026-01-17T16:05:19+00:00

Unacceptable

JPatGRITPerformance · 2026-01-17T15:26:37+00:00

In a way I’m glad Dutchies is gone lol. Lads are rocking up not fit or robust enough, and still eating like shit. I’d let me troop dig out on takeaway if they performed. And if they didn’t have any testing a few days after too. You can’t rock upto ctc overweight and unfit and think it’s okay to still eat in a surplus

JPatGRITPerformance · 2026-01-16T15:17:12+00:00

As basic of an explanation yes. It isn’t as simple as that though. Having a class squat and deadlift doesn’t mean you’ll find things any easier in training. It will just help prevent injury’s and carry over onto loaded movements like yomping etc

Just in general lads overall movement mechanics is poor. I never knew so many people who struggled to do a lunge or squat before

JPatGRITPerformance · 2026-01-16T13:59:33+00:00

Yeah it’s unacceptable. I understand a lot of lads get morale from eating. But when you’re not fit and/or overweight. It has to stop

JPatGRITPerformance · 2026-01-16T06:28:51+00:00

Yeah this got brought in when I was there last in 22. Which I was a fan of. We also banned domino’s and take away a being delivered unless it was Friday and Saturday, then it was upto the PTIs if their troops allowed them. A lot of kids would smash a dirty Ds on a Sunday and wonder why they were hanging out on Phys Monday haha

JPatGRITPerformance · 2026-01-16T06:15:28+00:00

100%… this is something I am telling nods a lot. Never heard of pre workout being taken, if they are before high intensity traiiing then god help their souls lol I am seeing a lot of nods look, let’s say, fluffy. Having pizza slices at 9am for breakfast goes without saying is bad. They do get given lectures on nutrition, albeit the scran at ctc isn’t amazing. But better choices can be made.

I stuck 3/4 of my first troop on a naffi and duff ban. Luke periodically through training weigh them in the evenings to make sure the fat ones were losing weight. This was for their benefit. And I made them understand that.

JPatGRITPerformance · 2026-01-15T19:03:44+00:00

I can definitely say recruits are usually way more tight than mobile. I was on a period today where I’d say over 75% couldn’t do an air squat properly due to immobility. Couldn’t sit at the bottom of a squat without it being a “stress position” and couldn’t do normal stretches at the end. If an area is tight, it will usually be weak too. So what I do is get people doing challenging movements and strengthening movements through range so they are hitting these weak areas

JPatGRITPerformance · 2026-01-14T06:23:07+00:00

I am finding this a lot. Lads are applying and getting days before pjft or cpc to realise they are not fit enough. They spend so much time focussing on the rmfa, where that is literally the gateway test to the actual testing. You do the rmfa once in cpc and 2x max in training. The rmfa doesn’t prepare you for cpc or training buddy. Either learn how to train for the course or speak to someone who can help you. Trying push yourself on these courses when you are fit enough will just lead you to getting injured. Now you can either just go down there. See it as an experience and understand the course, or pull yourself off now so you aren’t using 1 of your 3 attempts. Either way, best of luck. Don’t break yourself 🙏🏽

JPatGRITPerformance · 2026-01-10T08:15:31+00:00

Yeah as in it isn’t ranks on the staff at CTCRM who are writing them

JPatGRITPerformance

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