WHAT PT WILL YOU DO AT NEOC?

Maintaining your fitness as an officer is imperative. You are going to be in a position of leadership and must set an example for your sailors. If your subordinates see you at PT and can see that you care about maintaining a high level of fitness then this will naturally earn you a higher level of respect. If you are heading off to NEOC and want to learn more about the PT you can expect then read on... 

Maintaining your fitness as an officer is imperative. You are going to be in a position of leadership and must set an example for your sailors. If your subordinates see you at PT and can see that you care about maintaining a high level of fitness then this will naturally earn you a higher level of respect. 

If you’re appointing as an Navy Officer soon then you know that you’ll be heading off to conduct your New Entry Officer Course (NEOC).  We've spoken to some recent graduates of NEOC to find out what type of PT they conducted during their time on the course. We decided to share these secrets with you so that you know how to prepare and can ensure you're conducting training that is relevant.

EXPECTATIONS AS A TRAINEE OFFICER
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The Navy New Entry Officers Course (NEOC) is conducted at the Royal Australian Naval College (RANC) which is located at HMAS Creswell. This course will teach you to become a junior officer in the Royal Australian Navy (RAN).

Fitness is a very big part of your time at NEOC. You will find yourself conducting PT almost every day. Some of this PT will be aimed at improving key PFA components and other sessions will be more intensive. It’s up to you to ensure that you’re at the best level of fitness you can be prior to arriving.

Listen to this episode of the podcast 'Becoming Badass' to find out how Lisa is getting herself prepared for NEOC.

HOW DOES IT WORK?

Initial Training Period (ITP)
The first 4 weeks of the course are called the Initial Training Period (ITP). This is a very intensive time where you will be expected to adapt quickly to a military way of life. The aim of this part of the course is to build resilience and prepare you to become an effective leader in the Navy.

You will be expected to be at the minimum PFA standard as well as able to achieve the RAN swim test  when you commence NEOC. These are the standards that your training will commence from, so if you are struggling to meet these prior to appointment then you’ll find yourself behind before you start!

Another type of training that occurs during ITP might surprise applicants is pack marches. This is to prepare you for leadership exercises that you will encounter during your training. Many Navy applicants don’t consider pack marching as something that they will be required to do once they enlist!

Physical Fitness Test (PFT)
The Physical Fitness Test (PFT) and swim test will be conducted on day 2 in order to gauge your current level of fitness. If you do not pass the PFT then you will be required to attend remedial fitness training which commences in week two. Remedial training is conducted at 5:30am twice a week as well as weekends. This would mean you are conducting PT every day which takes time away from other components of your course.

To ensure that you will not fall behind in any physical aspect, it is strongly recommended that you are fit prior to arrival. You want to be achieving these standards easily.

The PFT and swim test MUST be passed in order to graduate.

Swim Test

• Water entry- feet first jump from 3m platform. This will appear much higher due to the clarity of the water below you. Attempt to be more comfortable with heights prior to arriving.
• Underwater swim - remain completely submerged for a distance of 10m
• 50m surface swim - Survival stroke (arms must remain underwater)
• 15min energy conservation - Float or sculling water.

You must pass this test in order to conduct the survival at sea training that is conducted anywhere from week 5.

Final PFT
Your final PFT is conducted at any time during weeks 12 -15. You must pass this test. You can elect to do push ups or a flexed arm hang and you can choose the cardio element - beep test, 2.4km run, 5km walk or 500m swim. 

GENERAL NEOC PT
Early Morning Activity (EMA) is well known across all Navy training establishments. It is conducted 3 times a week at 5am. This mostly consists of cardio based training which incorporates running, pushups, burpees and squats. You can expect to do anything from sprints to conducting pushups in the sand/water at early hours of the morning. This training is aimed at ensuring everyone is improving their overall fitness.

Group PT sessions are also conducted with your division. You can expect to up to 4 additional sessions a week on top of EMA sessions. PT sessions incorporates circuit style training, usually with weights. You can also expect pool sessions or sport for PT as well.

Those who are conducting remedial PT will need to conduct these sessions on top of EMA and group PT sessions. You will be given 1 opportunity each week to pass a PFA (6.9 (females) and 7.5 (males) on the beep test) and be removed from remedial PT. If you do not pass by week 4 then you will start losing local leave time on weekends. You are also prohibited from participating in Dogwatch sport which is conducted on Tuesday afternoons after ITP. This is a fun activity that includes inter division competitions.

OWN PT
During ITP you will not conduct your own PT however, at the completion of the 4 week period you are free to conduct your own PT in your own time.

There are also weekly challenges that are posted in the gym for males and females to attempt. This is to encourage you to attend the gym in your own time and instill some competitiveness among trainees. Points from these challenge winners are also awarded to each division along with points from Dogwatch sport and other sporting activities.

MINDSET
It doesn’t matter if you’re the slowest or coming last, just don’t give up.

You will often find yourself extremely physically challenged during your time at NEOC. A lot of the time this will be a mindset battle that you need to overcome so that you can realise what your body is capable of.

The PTIs are all sailors who will push you beyond your limits. They are looking for resilience, determination and correct attitude from you as an officer in the Navy who will have the ability to lead them. You don’t always need to be the fastest, fittest or strongest but you do need to show them that you are determined. Show them how bad you want it and they will accept your efforts and help you out. You are training to be a future officer and it’s important to display those attributes during PT.

If you would like some guidance in conducting some relevant training to get you prepared for NEOC, please click here to get in contact with your expert coaching team who will get you on track!