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.

​Sleep is essential for both physical and mental health, as it's the time that your body and mind utilize to heal and grow while recharging for the day ahead. Failing to get enough sleep, especially when you have something as important as your physical fitness assessment, can undoubtedly impact your well-being and cause you to experience untold levels of stress, fatigue, weakness and confusion. 

When you have not had your fitness tested since high school, the prospect of uniformed members watching and grading you can be daunting. Positive inner dialogue is one of the best tools to combat the anxiety and fear that courses through your body in response to thinking about your upcoming test.

Being in the right frame of mind is essential for being tested. It doesn't matter how much you've trained, how much you trust your body or how ready you feel for the Physical Fitness Assessment for the ADF. If you're prone to anxiety and stress over performance in general, you can easily underperform. 

Why do some people glide through the different phases of the enlistment process while others crumble under stress? Is it a reflection of the person's character? While it may be true that some people are better suited for high-stress roles, mental well-being also impacts your ability during the enlistment process. ​As part of your preparation, consider the following three focus areas to keep you mentally well: