Remember when you were training the other day and you did that intense push up - pull up workout? You likely felt good during the session, but the next day your arms hurt so much that you struggled to lift your (much-needed) cup of coffee!

​Joining the Australian Defence Force requires meeting a certain level of fitness. Taking your training seriously is essential when training for your Physical Fitness Assessment. One way to do this is to get into a habit of logging your workouts.

Yes, that's right! It is possible to improve your beep test for your ADF or Police fitness test in ONE WEEK. I would say you could improve it in one day but you'll need a couple of days to practice your new skills so let's stick with giving you one week for now. It's pretty much impossible to improve your cardio output in one week so we need to look at your technique and the quickest way to improve your beep test technique is by focusing on your turn arounds and your sprint form. 

​Running is a vital part of training for the Australian Defence Force. First, you will have to be ready to pass the beep test on your PPFA, and second, you'll be assessed for how fast you run 2.4km during training camp.

​Deciding to enlist in the Australian Defence Force (ADF) is thoroughly exciting, whether you hope to join the Army, the Air Force, or the Navy. Yet it's important to note that preparing for your application and all of the fitness tests will require is something you need to plan for immediately once you decide to apply.