Author Topic: Bettering Fitness Standards while Waiting for BMQ  (Read 47420 times)

0 Members and 2 Guests are viewing this topic.

Offline JM2345

  • Member
  • ****
  • 2,705
  • Rate Post
  • Posts: 134
Re: Bettering Fitness Standards while Waiting for BMQ
« Reply #25 on: June 17, 2013, 07:48:53 »
Im trying this pushup increasing technique over the next 3 weeks hoping to see some improvements in my total pushup ability:

https://www.youtube.com/watch?v=SqHg-aaUQzI

Basically his suggestions is to to "Diamond Pushups" to exhaustion, wait 30 seconds, "Standard Pushups" to exhaustion, wait 30 seconds, and then "Wide Set Pushups" to exhaustion. Do a few sets of those every couple days, increasing the number of sets each day as it gets easier. Not sure I will see results from it but worth a try. I think this was probably along the lines of what you are looking for.

Offline Cyrius007

  • Jr. Member
  • ***
  • 1,430
  • Rate Post
  • Posts: 64
Re: Bettering Fitness Standards while Waiting for BMQ
« Reply #26 on: June 17, 2013, 09:13:08 »
In addition to running, I do stairs, it's good for forced marches
Sorry for my English, it's my second language :) I try to write correctly, but I will surely do mistakes.

Offline JoPelle

  • Jr. Member
  • ***
  • -1,325
  • Rate Post
  • Posts: 64
Re: Bettering Fitness Standards while Waiting for BMQ
« Reply #27 on: June 17, 2013, 09:28:24 »
I havent done the BMQ yet but I know that you should increase your push ups, chin ups and running.
My recruiter told me to be able to run 7k in less than an hour, do at least 17 chin ups and alot of push ups.
I heard that in your BMQ you will eat arround 2000 cal / day but yet again, I havent done mine yet so this is just information I got from someone who did it.

Offline UnwiseCritic

  • Member
  • ****
  • 3,155
  • Rate Post
  • Posts: 230
Re: Bettering Fitness Standards while Waiting for BMQ
« Reply #28 on: June 17, 2013, 12:00:01 »
Just to dispell some myths
The most push ups they can make you do at a time for punishment is 25, not too say they won't give you multiple sets of 25. It's not always punishment, you're there to get fit.
You will do hardly any chin ups. I think I did 4-5 sets in total, after runs. There is no test. There is a grip test.
7km in an hour is extremely slow, you will be at the back. I'm not sure where that will put you on the beep test. Better to be safe than sorry.
You will eat more than 2000 calories a day. You will eat three meals a day buffet style. Avoid dessert, you're there to get fit.

"He who hates correction is stupid!"

Offline kevincanada

  • Member
  • ****
  • 3,780
  • Rate Post
  • Posts: 118
Re: Bettering Fitness Standards while Waiting for BMQ
« Reply #29 on: June 17, 2013, 12:07:21 »
I havent done the BMQ yet but I know that you should increase your push ups, chin ups and running.
My recruiter told me to be able to run 7k in less than an hour, do at least 17 chin ups and alot of push ups.
I heard that in your BMQ you will eat arround 2000 cal / day but yet again, I havent done mine yet so this is just information I got from someone who did it.

7km in a hour is pretty slow.  Are you sure you have that right?  I don't know I'm still merit listed myself.  A full marathon is 26 miles and 4 hours long, therefore 6.5 miles per hour is marathon pace.  7km equals 4.35 miles per hour it's hardly a jog.  You do chin ups I'm told also but they do not count towards a passing grade in BMQ.

- You need to do 19 proper pushups, 17 in a older age bracket
- 19 proper situps, 17 in older age bracket
- Achieve standard for your age group on the shuttle run.

2000 calories a day is what I see tossed around on the internet a lot.  That is way off from the truth to sustain a person.  Some are less some are more depending on size and activity level.  I never count my calories I eat, considering my weight.  225 pounds and the fact that I just did nearly 6 hours of mountain biking on the weekend went for a run yesterday and likely to hit the gym later today.  I'm probably in the area of 3000 calories to sustain my current body weight.  I would loose 2 pounds a week at 2000 calories/day.

BMQ standards can be found on the forces.ca website.

A couple of exercise tips

- Your heart does not care what exercise you are doing.  It cares only for how hard, how fast and how long it beats.
- When running find a good sustainable pace.  You should be running fast enough to work up a good sweat, but not so fast you struggle to breath or finish running early from exhaustion/weakness.  Breathing can be hard but not out of breath.

- Recognize faster running comes with experience and the tone of your body.  A good distance can be achieve fairly quickly. But running long distances at fast speed takes time and lots of practice.  If you can only run 10 minutes, then do so.  Cool down, stretch and do some other exercises, when you recuperate try for 12 minutes, then 13 minutes, then 15 minutes work your way up to at least half hour sustained.  Once you hit the 30 minute mark, figure out the direction you wish to go from there, is it faster? is it longer? Slowly although continuously increase and push yourself as your body becomes stronger.

When it comes to weights, pushups and situps I like once a day.  If you can only do 10 pushups in the morning, next morning do ten again and try to squeeze out 11, when 11 is achieved try to squeeze out 12.

Hope it helps

Offline JoPelle

  • Jr. Member
  • ***
  • -1,325
  • Rate Post
  • Posts: 64
Re: Bettering Fitness Standards while Waiting for BMQ
« Reply #30 on: June 17, 2013, 12:20:22 »
7km in a hour is pretty slow.  Are you sure you have that right?  I don't know I'm still merit listed myself.  A full marathon is 26 miles and 4 hours long, therefore 6.5 miles per hour is marathon pace.  7km equals 4.35 miles per hour it's hardly a jog.  You do chin ups I'm told also but they do not count towards a passing grade in BMQ.

- You need to do 19 proper pushups, 17 in a older age bracket
- 19 proper situps, 17 in older age bracket
- Achieve standard for your age group on the shuttle run.

2000 calories a day is what I see tossed around on the internet a lot.  That is way off from the truth to sustain a person.  Some are less some are more depending on size and activity level.  I never count my calories I eat, considering my weight.  225 pounds and the fact that I just did nearly 6 hours of mountain biking on the weekend went for a run yesterday and likely to hit the gym later today.  I'm probably in the area of 3000 calories to sustain my current body weight.  I would loose 2 pounds a week at 2000 calories/day.

BMQ standards can be found on the forces.ca website.

A couple of exercise tips

- Your heart does not care what exercise you are doing.  It cares only for how hard, how fast and how long it beats.
- When running find a good sustainable pace.  You should be running fast enough to work up a good sweat, but not so fast you struggle to breath or finish running early from exhaustion/weakness.  Breathing can be hard but not out of breath.

- Recognize faster running comes with experience and the tone of your body.  A good distance can be achieve fairly quickly. But running long distances at fast speed takes time and lots of practice.  If you can only run 10 minutes, then do so.  Cool down, stretch and do some other exercises, when you recuperate try for 12 minutes, then 13 minutes, then 15 minutes work your way up to at least half hour sustained.  Once you hit the 30 minute mark, figure out the direction you wish to go from there, is it faster? is it longer? Slowly although continuously increase and push yourself as your body becomes stronger.

When it comes to weights, pushups and situps I like once a day.  If you can only do 10 pushups in the morning, next morning do ten again and try to squeeze out 11, when 11 is achieved try to squeeze out 12.

Hope it helps

I was told at my interview that i should be able to do 7k in an hour. I myself think its pretty slow but thats what I got told.
As for chin ups, I dont know why he asked me to be able to complete 17 in one set. Again, thats what I got told.
You cant be overprepared for BMQ, so the more fit you are, the better it is. But yet again, BMQ is mainly to get everyone at a physical standard so dont stress too much.

Offline GFPHALI

  • Member
  • ****
  • 1,760
  • Rate Post
  • Posts: 123
Re: Bettering Fitness Standards while Waiting for BMQ
« Reply #31 on: June 17, 2013, 21:13:34 »
I don't mean to sound like a d#%k but I hope the people wondering about fitness standards are not applying to any of the combat trades. Am I crazy to think that those looking to join the forces should already have that stuff figured out in their personal life?
The mind is the battlefield. The warfare is in your mind.
- T.D. Jakes

Offline PuckChaser

  • Directing Staff
  • Army.ca Fixture
  • *
  • 902,270
  • Rate Post
  • Posts: 7,749
    • Peacekeeper's Homepage
Re: Bettering Fitness Standards while Waiting for BMQ
« Reply #32 on: June 17, 2013, 21:23:36 »
I don't mean to sound like a d#%k but I hope the people wondering about fitness standards are not applying to any of the combat trades. Am I crazy to think that those looking to join the forces should already have that stuff figured out in their personal life?

Well you failed at not sounding like a d#%k, mostly because you have yet to even be enrolled, or pass any sort of training related to combat trades.

Yes, people should be fit before they join up. Yes, people can always improve their fitness. Why hammer people who are looking for tips to improve their fitness prior to training? That's the self-improvement attitude we want in the CF. Not everyone is naturally able to ruck 25km with 100lbs and be good to go for section attacks immediately after.

MikeL

  • Guest
Re: Bettering Fitness Standards while Waiting for BMQ
« Reply #33 on: June 17, 2013, 21:31:53 »
I did BMQ quite awhile ago, but I'm sure this info is still relevant

Before heading to BMQ I recommend you be able to at least run 5kms in under 30 mins and be able to at least double the minimum amount of push ups, and sit ups that you are required to do. The more you can do the better.   Also, be able to lift/squat your own weight, do chin ups, etc;  you don't need to be able to do 20 chin ups for BMQ, but being able to do a couple is a good start. 

In your workouts, do various sets of all types of push ups, as well as weight lifting.  When doing weights, work out your whole body, don't just do the bench press.  Work out arms, chest, back, legs, etc.  High Intensity Training and swimming is also good to do.  For runs, mix it up with distance runs and sprints.  Don't forget to work out your back and core.

Lots of info on various exercise programs and military specific workouts available on the internet.  If you aren't in the best of shape, start off slow, don't jump right into a program that is above your current fitness level.

Do not run or work out everyday, have some breaks during the week. Do not over train yourself to the point where you are doing more harm then good and possibly getting yourself injured.

Eat well, and get your 8 hours of sleep.  Poor diet and sleep will have negative effects on your fitness gains and health.  Take care of your body, and hopefully you won't have any issues on course like getting yourself injured, failing a PT test, etc.

Oh and lastly, after BMQ in between courses you will spend time on PAT Platoon. DO NOT slack off during this time, the group PT you do on PAT/PRETC will vary depending on where you go.  So, if you are in a place that doesn't too much organized PT, do it on your own.  Even if you are in a PAT Pl with daily PT, have the occasional work out at night/weekend. Your PT could consist mostly of running, some HIT and a ruck march.  Do some weight training at the base gym, to help with your strength, etc in your off time.
« Last Edit: June 17, 2013, 21:55:12 by -Skeletor- »

Offline GFPHALI

  • Member
  • ****
  • 1,760
  • Rate Post
  • Posts: 123
Re: Bettering Fitness Standards while Waiting for BMQ
« Reply #34 on: June 17, 2013, 22:17:48 »
Well you failed at not sounding like a d#%k, mostly because you have yet to even be enrolled, or pass any sort of training related to combat trades.

Yes, people should be fit before they join up. Yes, people can always improve their fitness. Why hammer people who are looking for tips to improve their fitness prior to training? That's the self-improvement attitude we want in the CF. Not everyone is naturally able to ruck 25km with 100lbs and be good to go for section attacks immediately after.

Wow, someone's butthurt. To be honest my comments come from my personal experience with the forces. I have a lot of friends in reserves who are in absolute terrible shape, all of whom are infantrymen. My biggest fear about Reg forces is that it will be filled with kids who played one too many rounds of paint ball and merely want to "play soldier". Am I such a bad guy because I hold myself to high physical standards and expect others to do the same?
The mind is the battlefield. The warfare is in your mind.
- T.D. Jakes

Offline ballz

    ...

  • Army.ca Subscriber
  • Army.ca Veteran
  • *
  • 107,301
  • Rate Post
  • Posts: 2,118
Re: Bettering Fitness Standards while Waiting for BMQ
« Reply #35 on: June 17, 2013, 22:31:09 »
Wow, someone's butthurt. To be honest my comments come from my personal experience with the forces. I have a lot of friends in reserves who are in absolute terrible shape, all of whom are infantrymen. My biggest fear about Reg forces is that it will be filled with kids who played one too many rounds of paint ball and merely want to "play soldier". Am I such a bad guy because I hold myself to high physical standards and expect others to do the same?

No, you're a "bad guy" because of your general persona. I doubt Sgt with 2 tours to Afghanistan gets offended by anything you say quite as easily as you think. Maybe he was trying to help you from coming off as a douche in the future? Mission failed I guess.
Many persons have a wrong idea of what constitutes true happiness. It is not attained through self-gratification, but through fidelity to a worthy purpose.
- Helen Keller

Offline GFPHALI

  • Member
  • ****
  • 1,760
  • Rate Post
  • Posts: 123
Re: Bettering Fitness Standards while Waiting for BMQ
« Reply #36 on: June 17, 2013, 22:43:46 »
No, you're a "bad guy" because of your general persona. I doubt Sgt with 2 tours to Afghanistan gets offended by anything you say quite as easily as you think. Maybe he was trying to help you from coming off as a douche in the future? Mission failed I guess.

This convo is turning very sour... I'm sorry if I rubbed people off the wrong way. I guess I just have my own personal standards and maybe it's not fair to apply it to everyone. I'm trying to become an Infantry officer and poeple are always telling me to listen to my Sgts., I guess I should do that...
The mind is the battlefield. The warfare is in your mind.
- T.D. Jakes

Offline Jarnhamar

  • Army.ca Subscriber
  • Army.ca Legend
  • *
  • 257,556
  • Rate Post
  • Posts: 10,066
Re: Bettering Fitness Standards while Waiting for BMQ
« Reply #37 on: June 17, 2013, 22:44:53 »
Wow, someone's butthurt. To be honest my comments come from my personal experience with the forces. I have a lot of friends in reserves who are in absolute terrible shape, all of whom are infantrymen. My biggest fear about Reg forces is that it will be filled with kids who played one too many rounds of paint ball and merely want to "play soldier". Am I such a bad guy because I hold myself to high physical standards and expect others to do the same?

Rest assured if you show up at a battalion and call them kids who play too much paintball you'll get a punch in the face.
There are no wolves on Fenris

Offline JoPelle

  • Jr. Member
  • ***
  • -1,325
  • Rate Post
  • Posts: 64
Re: Bettering Fitness Standards while Waiting for BMQ
« Reply #38 on: June 17, 2013, 22:55:28 »
I don't mean to sound like a d#%k but I hope the people wondering about fitness standards are not applying to any of the combat trades. Am I crazy to think that those looking to join the forces should already have that stuff figured out in their personal life?

I think the main goal of the BMQ is to bring you to the physical level they need you to be.

Offline cupper

  • Army.ca Veteran
  • *****
  • 91,030
  • Rate Post
  • Posts: 2,687
  • Nuke 'em 'til they glow, then wait until dark.
Re: Bettering Fitness Standards while Waiting for BMQ
« Reply #39 on: June 17, 2013, 23:20:01 »
I don't mean to sound like a d#%k but ...

Little word of advice: if you have to start a sentence with "I don't mean to sound like a d#%k but...", maybe you should rethink what you are about to say. :nod:
It's hard to win an argument against a smart person, it's damned near impossible against a stupid person.

There is no God, and life is just a myth.

"He who drinks, sleeps. He who sleeps, does not sin. He who does not sin, is holy. Therefore he who drinks, is holy."

Let's Go CAPS!

Offline skyhigh10

  • Member
  • ****
  • 1,755
  • Rate Post
  • Posts: 111
Re: Bettering Fitness Standards while Waiting for BMQ
« Reply #40 on: June 18, 2013, 00:24:05 »
Probably one of the best posts I've ever read on these forums.  User: Pusser

http://forums.army.ca/forums/index.php/topic,106971.msg1221861.html#msg1221861

Sometimes I think folks take the physical fitness requirements for BMQ a little bit too seriously.  The way some folks talk, you would think that the CF is made up entirely of muscle-bound triathletes and the only reason they're not on the Olympic team is that their dedication to the defence of the nation takes precedence.  Sadly, that's just not the case.  Instead, the CF is made up of a lot of very average people for whom, I would argue, the collective level of health and fitness is only marginally above that of the general population.  Yes there are a lot of people who are exceptionally fit, but then there are also a lot who are not.

Some folks will show up at BMQ with a good level of fitness.  Some folks will show up in exceptional shape and will actually gain weight  and go down in fitness because the course won't challenge them enough.  There will also be a few who won't have done a thing beforehand and will struggle.  Some folks will fail out over fitness, so it's good that you want to be proactive and get in shape before you get there.  It will make things easier, but don't get too stressed about it.  Did the recruiting centre give you a pamphlet on preparing for BMQ (they used to do that).  If they did, that's a good starting point.

Here is my personal advice on getting ready:

1) Eat a normal diet.  When I say normal, I mean what most people would consider a normal balanced diet including lots of fruits and vegetables with reasonable amounts of cabohydrates and protein.  Unless you need to lose or gain a significant amount of weight, don't do anything strange (e.g. 45-50 almonds? Eight cherry pits?  Eat the cherries.  Spit out the pits).  Have a sandwich and eat a diet you can stick to.  If you deprive yourself or force yourself to eat things you don't enjoy, you will fail.  If you're really concerned about this, talk to a professional nutritionist/dietician, not some dude at the gym.  In my opinion, if you're eating a proper diet, you should have no need for supplements.

2)  Exercise, but don't get stupid.  It is worth noting that the CF has recently come out against any kind of extreme fitness training (e.g. "crossfit").  Here's what I do:

a)  Bicycle to and from work (about 30-35 minutes each way) three days per week.  Not only is this good cardio exercise, it's cheaper than driving or taking the bus and is also more comfortable and faster than the bus.  Furthermore, it kills to two birds with one stone.  I use a heart rate monitor and try to stay in "Zone 3" for the trip.

b)  Rugby practice two days per week (I bicycle to and from that too).  Soon to be replaced with hockey twice a week.

c)  Weight training two days per week.  I start with some light cardio (stationary bike and elliptical) to get the blood flowing and then do a "full-body" workout to cover all the muscle groups.  My goal is to build endurance and tone, so I work with lighter weights and do more reps than I would if I was trying to bulk up.  These workouts also include push-ups and sit-ups in strict accordance with the CF protocol to ensure that my "muscle-memory" will tell that it feels right on the test.  The "test" (which is the thing you really need to worry about on BMQ) is the CF ExPres Test and consists of:

 1) 20m shuttle run (run 20m turn, run back, repeat until you reach the required stage).  Each stage is one minute.  Stage 1 is a slow jog and each additional stage increases in speed by 0.5km/h.  The stage required to pass is determined by age and sex.

2)  Grip test.  You squeeze a measuring device with each hand.  Again pass level is determined by age and sex.

3)  As many continuous push-ups as you can do.  Once you stop the test is over, but there is no time limit.  Pass level is, you guessed it, determined by sex and age.

4)  As many sit-ups as you can do in one minute.  Do I need to repeat the age and sex thing?

With exercise, just like your diet, it has to fit with your lifestyle, or you will give up.  Recognize, you may have to change your lifestyle.  I do not suggest you adopt any kind of routine that revolves around three-hour daily workouts or exotic diets.  You won't be able to keep these up once you get into CF training and the result of that can be quite damaging.  Be careful of repetitive strain injuries.  Give your muscles time to recover.  Aerobic exercise (e.g. running, cycling, other cardio) needs about 24 hours of recovery time, while anaerobic activities (e.g. weight training) require at least 48 hours.

Finally, realize that there is a lot more to BMQ than physical fitness.  You need to concentrate on what they're teaching you and pass the tests.
A man does what he must - in spite of personal consequences, in spite of obstacles and dangers and pressures - and that is the basis of all human morality.

- J.F.K.

Offline Cbbmtt

  • Full Member
  • *****
  • 7,125
  • Rate Post
  • Posts: 264
Re: Bettering Fitness Standards while Waiting for BMQ
« Reply #41 on: June 18, 2013, 11:56:56 »
I'm doing p90x and I play for two softball teams in the summer and I do the grouse Grind (very steep hike straight up 2.8km) once a week.

I do need to do some more runs though.

Another day in paradise.

Offline MeanJean

  • Professional Student
  • Jr. Member
  • ***
  • 22,866
  • Rate Post
  • Posts: 69
Re: Bettering Fitness Standards while Waiting for BMQ
« Reply #42 on: June 18, 2013, 13:45:37 »
Greetings everyone,

I feel pretty good with most aspects but I need to better my stamina, so i'm trying to build up my running and pushups.


It sounds like you have a good handle on things, just keep running more to improve your overall running abilities.  If you want to improve push ups, it is the same.  Do more push ups.  Just don't push yourself too hard and remember to take breaks.

There is a technique for increasing the maximum amount of push ups you can do.  I have read about it but I am too inconsistent to get/see any results.  The technique is called "Grease the Groove" and the idea is that you do shorter sets of push ups throughout the day.  So instead of doing three sets until fatigue you would do (lets say) 6 sets of 10 to 15 or what number works for you.  Here is a link to a paper on it.  It explains it better.  It is worth a read.  The author is Russian.

https://docs.google.com/document/d/1oIB-V4m26GwYkbyw_tSKsQlbxs3uy60IrcRSteJBcqA/edit?hl=en_US&pli=1#

If anyone has tried this feel free to weigh in.  As I said, I have attempted to make this a part of my routine to improve push ups but I am too inconsistent.  Just make sure it is right for you before diving in.

Murphy's Law of Combat: "Never forget that your weapon was manufactured by the lowest bidder"

Offline Cyrius007

  • Jr. Member
  • ***
  • 1,430
  • Rate Post
  • Posts: 64
Re: Bettering Fitness Standards while Waiting for BMQ
« Reply #43 on: June 20, 2013, 10:06:51 »
In my locality, the PT test is assessed by a local gym kinesiologyst. I subscribed to this gym and ask if this particular guy could write my training routine. I do really feel this routine is helping me improve important muscles for PT and BMQ. (I did the PT without any problem) I'm not sure if I would have passed the PT before I started this routine, for push-ups as an example, my technique had to change.

Here is the routine, feel free to try it. It's on a 2 days basis as I only have about 1hr/day at the gym (2 kids and a full time job...)
For those a bit less used to gym exercises, I'll post a reply with the description of the exercises.

Day 1 :
- warm up (30-50% MHB (maximum heart beat)) 5-10 mins
- Push-ups with the right technique 3 times max reps with 2 mins break
- Shoulder press at 30 degree angle (free weights) 3 times 8 reps 1-2 mins break
- Military press 90 degree angle 3 times 10 reps 1-2 mins break
- butterfly lift 3 times 12 reps 1-2 mins break

- cardio intervals  2 mins 30% MHB - 3 mins 80% MHB repeat 3-5 times  (this kind of cardio won't help you lose weight, it's good to improve your VO2 Max which is the marker they use in the PT)

Day 2 :
- warm up
- cardio intervals

- Dead lift 3 times 10 reps 2 mins break
- Bend over barbell lift 3 times 10 reps 2 mins break
- Sit-ups military style 2 times max reps 2 mins break
- Paddler pull both hands 3 times 10 reps 1-2 mins break

And voila! You do it on 2 consecutive days, and 1-2 days break / rinse repeat
« Last Edit: June 20, 2013, 10:39:21 by Cyrius007 »
Sorry for my English, it's my second language :) I try to write correctly, but I will surely do mistakes.

Offline Cyrius007

  • Jr. Member
  • ***
  • 1,430
  • Rate Post
  • Posts: 64
Re: Bettering Fitness Standards while Waiting for BMQ
« Reply #44 on: June 20, 2013, 10:07:54 »
Dead lift - see image below
Bend over barbell - same position as dead lift, but you only raise the bar with your arms contracting the muscles between your scapulas at the same time
Paddler pull - the machine your are sit down and you pull the handlebar to you using you arms and the muscles between your scapulas

Butterfly lift - stand straight, lift your arms straight on side ways till you reach your shoulders height.
Shoulder press and military press are the same, exept one is 30 degree up from horizontal and the other is 90 degree

You can do everything at home with something to add weight, for the paddler pull, use a terapeutic elastic available in many sport shop for almost nothing
« Last Edit: June 20, 2013, 10:40:55 by Cyrius007 »
Sorry for my English, it's my second language :) I try to write correctly, but I will surely do mistakes.

Offline izzy1

  • Guest
  • *
  • 90
  • Rate Post
  • Posts: 4
Fitness aTips / Advice [Merged]
« Reply #45 on: March 09, 2016, 01:00:26 »
hey, so im just at the end of the reserve application process, and was wondering what bmq fitness standards are. Im 6'1 170lb and decently fit, and good at cardio and can do sit-ups, but my weakness is push-ups. ive been training for push-ups for the past 2 weeks and got from 8 to 15 push-ups in a go. so im wondering if the BMQ requires a certain # of pushups and situps to pass or if its the FORCE test, which i easily passed. THANKS :D  :cdn: :cdn:

Offline George Wallace

  • Army.ca Fossil
  • *****
  • 433,525
  • Rate Post
  • Posts: 31,551
  • Crewman
Re: BMQ fitness for recruit
« Reply #46 on: March 09, 2016, 07:37:00 »
DISCLAIMER: The opinions and arguments of George Wallace posted on this Site are solely those of George Wallace and not the opinion of Army.ca and are posted for information purposes only.
Unless so stated, they are reflective of my opinion -- and my opinion only, a right that I enjoy along with every other Canadian citizen.

Offline izzy1

  • Guest
  • *
  • 90
  • Rate Post
  • Posts: 4
Re: BMQ fitness for recruit
« Reply #47 on: March 09, 2016, 10:45:35 »
hey, yeah ive seen that chart around, but im wondering if the standard is now the FORCE test or still this chart for BMQ, thanks :D i know for my first physical test during the process it was the FORCE tests which included 0 situps and 0 pushups.

Offline OldCrow937

  • Guest
  • *
  • 585
  • Rate Post
  • Posts: 12
Re: BMQ fitness for recruit
« Reply #48 on: March 09, 2016, 21:51:35 »
OK so a few tidbits of advise regarding fitness and basic training...also I am not certain if CFLRS has completely switched over to FORCE testing I know all other CF units have switched but it wouldn't surprise me if they kept the Express because its basic training and my saltiness demands it!

Disclaimer ; I've taken the old CF test , the express test and the newest subsequent FORCE test and they all do their job but its getting more slack...BUT it does not have to be that way !

You will have to do push ups in basic training... when its time for Confirmation of Knowledge and you don't know the answer guess what that will cost you at least 20 push-ups, just because it was not in a "test" setting where your being observed by PSP staff you will get plenty of push ups , plank position , burpees and pull ups.

When things switched to the Express test it was great I was 25 years old and in good shape and it was a welcome challenge to get "exempt" by achieving a higher standard instead of just meeting the minimum...THE very same effort should be placed into the FORCE test!

They do not yet have an exempt status for the FORCE test BUT here are my numbers , I am by no means an exceptional athlete just an ex diver so I am sure there are others who have done it faster...BUT I encourage you to attempt to beat these times... or to at least beat your first test times in subsequent testings !

The weighted drag , I hauled that thing in 9 seconds flat
The Sand bag lift completed in 42 seconds 
The Sand bag shuttle completed in 1:51 seconds
The drop run completed in 21 seconds


Keep doing push ups  , running and doing pull ups - stay fit for basic and especially stay fit afterwards !

NO matter what version of testing they use you might as well do your best - so prepare for the worst and you will do fine

Offline Poacher434

  • Jr. Member
  • ***
  • -315
  • Rate Post
  • Posts: 77
Re: BMQ fitness for recruit
« Reply #49 on: June 10, 2016, 14:10:00 »
Fitness isn't rocket science, just exercise and exercise properly focus on your form to reduce chance of injury and maintain a decent diet.

Basic training isn't too bad, you will do push ups, runs, ruck marches and probably a multitude of other body weight exercises. (plank, pull ups, sit ups, etc)

From my experience as an instructor, if you can do 40 push ups/ sit ups, 10ish pulls ups, run 5km (6-7mins/km) and ruckmarch up to 10km you will be good to go.

A pretty low standard and easily achievable.

Should be a-ok with some standard stats like that.


DISCLAIMER everyone is different, not everyone is fit, some people struggle more than others to get fit. but everyone CAN be fit