Author Topic: Fitness for Operational Requirements of CAF Employment ( FORCE )  (Read 799083 times)

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Offline Eye In The Sky

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Re: Fitness for Operational Requirements of CAF Employment ( FORCE )
« Reply #1200 on: August 28, 2019, 14:36:54 »
Maybe not anymore.  Pushups might offend someone!   :nod:

Offline Ahmedsaid50

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Re: Fitness for Operational Requirements of CAF Employment ( FORCE )
« Reply #1201 on: August 29, 2019, 07:22:53 »
Lol. Thank you. I will keep training. I hope the screening process will not take long time.

Offline Victoria

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Re: Fitness for Operational Requirements of CAF Employment ( FORCE )
« Reply #1202 on: August 31, 2019, 21:53:54 »
So I just had the idea of join the CF today and did some research on it. I'm 17 years old, female, 5 ft 3 and about 130lbs. I'm somewhat athletic. Right now I can do 15 propor push-ups and finish 5km in about 33 minutes (did the running on a walking track would be slower on a road). Can't do pull-ups only one or two at a time and was not the proper ones. I'm gonna go get some sandbags tomorrow to mimic the actual test but just want some ideas on how hard it is and what's the key skills that I need to have. Feel like it's a dumb question but I really need to hear from people who actually did it so thanks for all the response and patience!
« Last Edit: August 31, 2019, 22:16:06 by Victoria »

Offline mariomike

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Re: Fitness for Operational Requirements of CAF Employment ( FORCE )
« Reply #1203 on: August 31, 2019, 21:59:44 »
what's the key skills that I need to have

See also,

Fitness for Operational Requirements of CAF Employment ( FORCE )
https://army.ca/forums/index.php/topic,80513.0.html
49 pages.

Offline Brihard

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Re: Fitness for Operational Requirements of CAF Employment ( FORCE )
« Reply #1204 on: August 31, 2019, 22:02:23 »
So I just had the idea of join the CF today and did some research on it. I'm 17 years old, female, 5 ft 3 and about 130lbs. I'm somewhat athletic right now I can do 15 propor push-ups and finish 5km in about 33 minutes (did the running on a walking track would be slower on a road). Can't do pull-ups only one or two at a time and was not the proper ones. I'm gonna go get some sandbags tomorrow to mimic the actual test but just want some ideas on how hard it is and what's the key skills that I need to have. Feel like it's a dumb question but I really need to hear from people who actually did it so thanks for all the response and patience!

I’ve seen smaller people than you succeed. If you decide you can and you will, and if you match that with effort, you should succeed.

Work on building some strength and muscular endurance. If you don’t already do weights, start. Stuff like squats, bench press, overhead press, deadlifts- big functional movements that work a lot of your body at once and that mimic actual tasks like lifting/moving heavy things. If you have a backpack you can load some weight into, go on some walks carrying progressively greater weights.

Bodyweight stuff like pushups and pull-ups are great. My wife once had an ambition of one day doing one pull-up that she never thought she’d reach- I think her best so far now is nine. There’s absolutely no reason you cannot work up to it.

Work hard, and stay positive. Good luck!
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Offline Humphrey Bogart

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Re: Fitness for Operational Requirements of CAF Employment ( FORCE )
« Reply #1205 on: September 01, 2019, 02:09:57 »
So I just had the idea of join the CF today and did some research on it. I'm 17 years old, female, 5 ft 3 and about 130lbs. I'm somewhat athletic. Right now I can do 15 propor push-ups and finish 5km in about 33 minutes (did the running on a walking track would be slower on a road). Can't do pull-ups only one or two at a time and was not the proper ones. I'm gonna go get some sandbags tomorrow to mimic the actual test but just want some ideas on how hard it is and what's the key skills that I need to have. Feel like it's a dumb question but I really need to hear from people who actually did it so thanks for all the response and patience!

Some very solid advice from Brihard with respect to weightlifting.  I would add that given your size, the event you will no doubt have the most difficulty with will be the Sandbag Drag which is a continuous 20m drag of approx 270lbs without stopping.

Weightlifting will help you be able to do that event but another way to train for it is to do sled pulls or tire drags for distance and time. 

Example:





Doesn't have to be anything fancy either, you could run a truck tie down strap through a bunch of cinder blocks and pull those around or haul a heavy log around.

The point is, get your body used to pulling movements and using pulling strength.

Another thing I would recommend is following a good program.  Working out without programming isn't training, it's just exercise.  Training is exercise with a specific prescription to achieve a desired result i.e. increase your vertical jump by 2 inches, be able to squat 2x your bodyweight, be able to run a sub 5 min 5km time, etc.

A good programming model I follow is an app called Freeletics.  They have a bunch of 12 week programs and it's all available through your phone.  It is tailored to your ability as well. I highly recommend signing up for the coaching if you do take a look at it.






Offline mariomike

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Re: Fitness for Operational Requirements of CAF Employment ( FORCE )
« Reply #1206 on: September 01, 2019, 08:53:52 »
You may also find these discussions of interest,

Bettering Fitness Standards while Waiting for BMQ 
https://army.ca/forums/index.php/topic,17044.0.html
5 pages.

Advice for women on BMQ and other courses [MERGED]
https://army.ca/forums/index.php?topic=2420.2200
89 pages.
« Last Edit: September 01, 2019, 08:56:51 by mariomike »

Offline Jarnhamar

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Re: Fitness for Operational Requirements of CAF Employment ( FORCE )
« Reply #1207 on: September 01, 2019, 09:25:14 »
Quote from: Victoria
I'm 17 years old, female, 5 ft 3 and about 130lbs.

Rodger Wilton Young was 5 feet 2 inches, maybe just a little heavier than you, wore glasses and couldn't hear worth crap. You should read what he did.
There are no wolves on Fenris

Offline mariomike

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Re: Fitness for Operational Requirements of CAF Employment ( FORCE )
« Reply #1208 on: September 01, 2019, 09:33:38 »
Rodger Wilton Young was 5 feet 2 inches, maybe just a little heavier than you, wore glasses and couldn't hear worth crap. You should read what he did.

Quote
Shines the name — Rodger Young,
Fought and died for the men he marched among.
To the everlasting glory of the Infantry
Lives the story of Private Rodger Young.

Offline daftandbarmy

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Re: Fitness for Operational Requirements of CAF Employment ( FORCE )
« Reply #1209 on: September 01, 2019, 12:05:44 »
Rodger Wilton Young was 5 feet 2 inches, maybe just a little heavier than you, wore glasses and couldn't hear worth crap. You should read what he did.

https://en.wikipedia.org/wiki/Rodger_Wilton_Young
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Offline Dolphin_Hunter

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Re: Fitness for Operational Requirements of CAF Employment ( FORCE )
« Reply #1210 on: October 16, 2019, 10:35:10 »
I am curious is there paperwork for foreign exchange personnel to perform the FORCE Test?

Is there a requirement for exchange personnel to maintain a valid FORCE Test?  I can't find a reference anywhere.

Offline Haggis

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Re: Fitness for Operational Requirements of CAF Employment ( FORCE )
« Reply #1211 on: October 16, 2019, 11:01:44 »
I am curious is there paperwork for foreign exchange personnel to perform the FORCE Test?

I'm guessing that you mean CAF members posted OUTCAN?

Is there a requirement for exchange personnel to maintain a valid FORCE Test?  I can't find a reference anywhere.

Yes, there is.  Check DAOD 5023-2.  I recall that there used to be provisions for a "location excusal" for members who were not in locations where it was feasible to conduct a fitness test. However I'm not sure if this is still in effect.

Train like your life depends on it.  Some day, it may.

Offline Dolphin_Hunter

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Re: Fitness for Operational Requirements of CAF Employment ( FORCE )
« Reply #1212 on: October 16, 2019, 11:15:20 »
I'm guessing that you mean CAF members posted OUTCAN?

Actually I mean exchange personnel serving here in Canada from other nations.

Offline Haggis

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Re: Fitness for Operational Requirements of CAF Employment ( FORCE )
« Reply #1213 on: October 16, 2019, 11:18:49 »
Actually I mean exchange personnel serving here in Canada from other nations.

The DAOD doesn't speak to that.  I suspect they would be subject to their national policies.  There could be a SOU which allows them to complete the FORCE test in lieu of their national standard.
Train like your life depends on it.  Some day, it may.

Offline AmmoTech90

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Re: Fitness for Operational Requirements of CAF Employment ( FORCE )
« Reply #1214 on: October 16, 2019, 23:55:01 »
When I was on exchange in the UK they brought over PSP staff once a year to do PT tests as part of our (the exchange pers in the UK) get together where we learnt what was new and great in Canada.

When I deployed with UK forces as a Canadian I had to do both the UK tests (ruck and 1.5 mile/pushup/situps).  The senior Canadian officer excused me from my EXPRES when I said I had done the UK one and would be on pre-deployment leave during the testing period.  However I did have to do an EXPRES right after I got back from Afghanistan, got flown to Germany to do that, have a medical, and get new glasses.
Catapultam habeo. Nisi pecuniam omnem mihi dabris, ad caput tuum saxum immane mittam.

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