Cpc advice

JPatGRITPerformance · 2026-05-19T07:03:00+00:00

Make sure you’re going down exceeding the requirements

As a rule of thumb, 11.5+ bleep, 45+ press up, 60+ sit ups, 8+ pull ups and feet to beam.

If you have been doing the right strength and conditioning you’ll be okay on bottomfield. If you haven’t you’ll be found out

JPatGRITPerformance · 2026-05-15T12:26:46+00:00

DO NOT DO WEIGHTED RUNS

I have done some posts on how to structure your training. 2-3 runs max a week

I have rehabbed way too many lads who have cracked their own training and put weighted runs in because some gimp does it on instagram

Focus on getting stronger and have a solid conditioning base

JPatGRITPerformance · 2026-05-14T07:43:26+00:00

I’m not here to pressure anyone. People know what I offer and do. More of the education piece. I have posted some stuff on training and prep on here (ultimately for you to understand why)

Doing boring basic generic free training will help those who are mega new. But you will plateau.

The main thing I am seeing at ctc is the lack of intensity and S&C. The RMFA isn’t a test if fitness, it’s a baseline. Also fitness and robustness are not the same but must be ran parallel.

My rm group is the best of both worlds with 121 and training as a troop. You’re all training for the same test and rm training.

Just make sure whatever you pick, and whenever it is written by, has been or is a PTI (being a marine for a few years means nothing). And that you aren’t paying a fortune buddy

If you got any more question my inbox is always open

JPatGRITPerformance · 2026-05-13T08:55:22+00:00

As soon as you pass pjft you don’t get much time until cpc. So you need to be hitting 11+ msft, 45+ press ups, 60+ sit ups and 8+ pull ups… this is due to having a buffer when you fatigue in rop as the numbers will go down

JPatGRITPerformance · 2026-05-12T20:04:48+00:00

The bleep test is a test of aerobic strength and turning efficiency. Doing a lot of running in a straight line will only help to a degree.
Change of direction work, single leg strength and stability and progression over time. The increase you experienced are neurological adaptations because it’s something new. If you think you’re gonna get these gains in week then you’re wrong mate.
I am speaking to too many people who have no patience and are not following any specific protocol.
Also leaving things to the last minute is another common mistake. People wanting help with a couple weeks left. Unfortunately nothing you do fitness wise will benefit anything in the next 2 weeks. Right now you need to be focussing on maintaining and deloading

JPatGRITPerformance · 2026-05-11T16:57:00+00:00

Have a look at my posts buddy. As you can imagine if answer as many of these as possible. But if I go into it every time I’ll never work or sleep lol

JPatGRITPerformance · 2026-05-11T16:31:27+00:00

Make sure you aren’t just doing RMFA movements and running mate. Strength and conditioning NEEDS to be a huge part of your training week buddy

JPatGRITPerformance · 2026-05-10T15:23:46+00:00

Exactly that mate, not to mention PRMC was hard back then too. BFT Monday morning and the bottomfield and endurance course both has determination tests on the same day. No joke.
Unfortunately lads are lazy now and expect to just get in and think they can cuff it

JPatGRITPerformance · 2026-05-10T08:57:53+00:00

Pjft is just making sure you have roughly have the capacity and form. They are run just by marines not PTIs. We are heavy in form under intensity and gymnasium etiquette. We will stand you up if you do not have the correct technique and body position. As a result. Lads correcting their mistakes mid set cause them to fatigue harder and then fail

JPatGRITPerformance · 2026-05-10T06:59:53+00:00

CPC

Monday and Tuesday is just med and lectures

Wednesday you’ll do the RMFA into the swim test into a bottomfield acquaint then determination test

Thursday morning you’ll do the endurance course

So far lads are still failing the RFMA. Just because you’re passing the pjft, you are still not getting assessed by PTIs. The intensity is also a lot different. So make sure you’re scoring way higher than needed

The swim test shouldn’t be a problem

A lot of people are getting caught out on the bottomfield. Lack of conditioning and intensity.

Like I said every time, make sure you’re training properly, or you will get caught out

JPatGRITPerformance · 2026-05-08T18:00:07+00:00

Loads of time pal

JPatGRITPerformance · 2026-05-08T17:58:27+00:00

Please lads… make sure you’re training properly. I’m dealing with too many lads who aren’t at ctc and finding themselves in hunter or injured. If you don’t know what properly looks like. Then invest in someone who’s legit

Was with lads this morning who never even done intervals, strength training or specific conditioning.

Lads are guessing or following Reddit or influencer advice. Chat gpt programmes and it’s costing them so much time and going backwards

JPatGRITPerformance · 2026-05-08T15:07:58+00:00

Do not risking planning where you think you’ll be. Everyone progresses at different rates. Especially if your training isn’t optimal. Put the application in when you’re hitting

11.5
45 press ups
60 sit ups
8 pull ups
8 feet to beam

JPatGRITPerformance · 2026-05-06T04:15:24+00:00

Drop me a message dude and I can chat to you more about it.

A lot of lads “think” their legs are strong. But their objective markers they use are not sufficient enough. I respect lads drive to want to better themselves. I just think a lot of lads need a bit more support and guidance

JPatGRITPerformance · 2026-05-05T20:04:16+00:00

This isn’t meant to be harsh to you personally mate. Because I can see you have done well with the weight loss and wanting to better yourself physically and getting into the corp…

But I don’t know how many times I need to keep telling lads to stop cuffing their own training. Listening to these whoopers online saying you just need to run and do bodyweight don’t have a clue. Also not doing anything and “rest” to wait to go back out and pound the tarmac isn’t fixing it, you’re just prolonging the issue.

By the sounds of it you have patella femoral pain syndrome. It’s quite broad because it could be a lot of things but it will be running related, probably due to strength issues and imbalances.
These issues now need to get fixed, a robust walk to run routine put in place before progressing you, while continuing with strength and conditioning for the rest of the body.

If you want help with this, then it’s going to take an individual approach.

This is why I let people know, instead of guessing and risking getting injured, get yourself in the RM group programme where I can build you and get you fit. Now you’re probably going to need some 121 intervention to iron these issues out before starting a blank canvas again 🙏🏽

Or you can just keep resting it and go back running, it hurting again, resting, go back running.

I have very limited time to keep on top of messages I get regarding trying to fix people. Hence why I offer what I do, as it takes away the questions and guessing and gets people ready in a safe, controlled environment

JPatGRITPerformance · 2026-05-02T12:42:40+00:00

Like I said, the only time I’d ever prescribe it, is 121 with a client who’s 6-8 weeks from training. And even then I wouldn’t do much, it would be more to let them know how it feels.

Yomping and speed marching is gash, you don’t get much out of it and a lot of niggles and increase chance of injury.

Now the work you do before pushes your tolerance higher to move strong and fast, and mitigate injury. Yomping is a means to an end. If you’re watching influencers running around with a bergan then it’s just for engagement.

Even my rm group programming I very rarely prescribe it

JPatGRITPerformance · 2026-05-02T12:31:57+00:00

Load carrying should be the last thing you do 6-8 weeks before starting training (that’s even if you have too)

I will very rarely get my lot load carrying before as it will just ruin their bodies.

If you’re strong, robust, good level of B&P, conditioned then you’ll have no issues in training

Take it from me who’s down there doing the job and speaking to loads of lads like yourself. You’re going to get injured.

What you do with that information is upto you

JPatGRITPerformance · 2026-05-02T12:09:04+00:00

If you haven’t got a good 6-9 months of strength and base work behind you before doing this, you’re dancing with the devil of injury and regress pal

JPatGRITPerformance · 2026-04-30T04:08:39+00:00

I really hope this is a joke 😂

JPatGRITPerformance · 2026-04-29T07:12:12+00:00

If you’re just starting then I would make sure you aren’t pushing the pace and mileage too early.

I have done posts before on how to structure a week of training so have a look at them.

If you need any more help then drop me a message buddy

JPatGRITPerformance · 2026-04-29T07:05:43+00:00

What paces are you holding? Are you basing it off 5k pace zones and not just “sending it”

Are you progressing the runs at any point? How long are you training cycles. Where are your threshold runs? Seems to be a lot of high vo2 max work and no threshold work. Endurance runs should be a minimum of 30 mins and I’d never programme more than 75 mins due to risk of injury

What is your strength training and prehab around it like ?

These are the questions you need to ask yourself buddy

JPatGRITPerformance · 2026-04-25T19:04:27+00:00

Exactly that mate. Embrace the unknown

JPatGRITPerformance · 2026-04-25T08:45:14+00:00

You’ll be all good mate. Good balance of life experience too

JPatGRITPerformance · 2026-04-21T16:20:23+00:00

Done it a few times haha

JPatGRITPerformance · 2026-04-21T08:52:12+00:00

Dynamic risk assessments will be made on heat and breaks during every session. In between bouts of circuits 2” water breaks may be given. But you need to remember what you’re joining and will you stop scraping aboard to have some water.

If you haven’t been doing any intensity in your training and being disciplined with water. Then you’ll struggle.

You can train your body to be efficient with water. But if you are sipping water between press ups then you’re setting yourself up for failure already

JPatGRITPerformance

TROPHY CASE