OUR MILITARY PREP COURSE WILL GET YOU FITTER, FASTER, STRONGER

Before our candidates undertake their journey - we first establish where they are at.

This is a shorter version of our full assessment. Typically it takes a couple of training sessions to cover all of the work, but in the interest of accessibility - the trial has been reduced to one.

Below covers:

  1. EXERCISE STANDARDS - How to correctly perform the movements.

  2. PASS REQUIREMENTS - What you need to accomplish.

  3. ASSESSMENT - How to structure the assessment for success.

ENSURE ALL ARE UNDERSTOOD BEFORE UNDERTAKING THE ASSESSMENT

ASSESSMENT

EXERCISE STANDARDS

We expect all candidates to hit a strong standard of movements. Half reps do not count, poor quality movement does not count. Respect yourself enough to hold yourself accountable to high standards.

LOG ALL TEST RESULTS as this data will be essential to best monitor your progress. If you choose to purchase the guide - these numbers will play a role in your training.

PULL UPS

    1. Dead Hang with palms facing forwards, hands slightly wider than shoulder-width and elbows locked out - no momentum.

    2. Pin your shoulder blades down, away from your ears. This will create tension and lock them into an ‘active’ position - rather than passively hanging from the bar.

    3. Pull so that chin passes over the bar. The bar should be at throat height. Maintain a solid hollow shape throughout - legs should not contribute to the movement.

    4. Lower down so that elbows fully lock out, back in the active hang position.

    5. Attempt another rep without the feet touching the floor.

    6. This movement should be completed at 1 second count at the bottom and top of each rep (as demonstrated in the first reps of the video)

    The test requires you to complete as many reps under the specifications above. If any of the above standards are not achieved - the test is over.

PRESS UPS

    1. Set a marker that is approx the height of a fist off the floor - a ball, a block, a bottle, a brick!

    2. Hit a strong plank position. Hands at shoulder width, a straight line from heel to head. Squeeze quads, glutes and abs to maintain a strong position throughout.

    3. Lower yourself with your elbows close to your body, so that your chest taps the marker - with the body staying locked and straight.

    4. Keeping the body rigid, press the floor away so that you return to the strong plank position.

    5. Knees must not touch the floor between reps.

    6. This movement should be completed at the tempo demonstrated in the video.

      The test requires you to complete as many reps under the specifications above. If any of the above standards are not achieved - the test is over.

BURPEES

  • The burpee standards are as follows:

    1. Hold your arms up infront of you - this will help keep your chest up.

    2. Raise your heels so that you are on the balls of your feet.

    3. COUNT 1
      Squat down as low as you can, whilst keeping your chest and arms up.

    4. COUNT 2
      Plant the hands firmly on the floor between your knees and under your shoulders.

    5. COUNT 3
      Spring back into a strong plank position - a straight line from heel to head.

    6. COUNT 4
      Jump the feet forward to the previous position, knees either side of the elbows.

    7. COUNT 5
      Take the hands from the floor and bring them up again with the chest, creating a more upright posture.

    8. COUNT 6
      Squat up into a tall position.

    For the assessment you will need to perform a rep every 6 seconds. Breaking down the movement as listed above so each count takes 1 second. The tempo demonstrated in the video is a good way to approach this.

2 X 1.5 MILE RUN

    • Set off on a 1.5 mile run. This is essentially a ‘warm up’ run and should be completed within 15 minutes.

    • Rest/Walk for 60 seconds.

    • Run another 1.5 miles and beat the time of the previous ‘warm up’ run.

BLEEP TEST

  • A bleep test involves running back and forth along a 20 meter track in time to a series of beeps. The beeps during the course of the test get progressively faster as the levels increase. You are required to reach the other side of the track before the next beep. Climb up the levels as high as you can.

    Here are the steps to set up a 20-meter bleep test:

    1. Find a flat surface that is at least 20 meters long. A running track or a flat field can be good options.

    2. Measure out a distance of 20 meters and mark the starting line and the turning line. You can use cones or markers to designate the lines.

    3. Use the adjacent bleep test audio file.

    4. Set up a speaker, headphones or sound system at one end of the course.

    5. Test the audio file to make sure it plays clearly and at the desired volume.

    6. You need to run from one line to the other before the beep sounds and that they must reach the turning line before the next beep.

    7. Start the bleep test and run back and forth between the lines in time with the beeps.

    The test continues until you cannot beat the beeps or reach the maximum level of the test.

THE ASSESSMENT

To get your best possible scores we recommend you assess within a 48 hour period maximum.

If you choose to, you can do it all at once, but bear in mind, this will not yield your best scores.

Assess hard and assess honestly.

ALL EXERCISES MUST BE DONE TO THE COMMANDO STANDARD SPECIFICATIONS

The strategy is as follows:

  • The information presented in this service is by no way intended as medical advice or as a substitute for medical counselling.

    The information should be used in conjunction with the guidance and care of your doctor.

    Consult your doctor before beginning this program as you would with any exercise and nutrition program.

    If you choose not to obtain the consent of your doctor and/or work with your doctor throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility.

  • A.) PULL UP TEST

    Seek maximum reps under the Commando Standard specifications.

    LOG YOUR SCORE and Rest 5 minutes

    B.) PRESS UP TEST

    Seek maximum reps under the Commando Standard specifications.

    LOG YOUR SCORE and Rest 5 minutes

    C.) BURPEE TEST

    1. Complete a burpee every 6 seconds. Maintain the tempo as specified for as long as possible. If you fall behind, even for a second, the set ends.

    Aim to endure under the Commando Standard specifications.

    LOG YOUR SCORE and Rest 5 minutes

    D.    ) BLEEP TEST

    Measure out a 20m track and follow the audio in the Exercise Standards above.

    LOG YOUR SCORE

PURCHASE

Buy the digital package for just £25 and boost your scores.

SUPPORT

Any of the above unclear? Let us help.

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Completed the assessment? Let us know your scores!