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Bettering Fitness Standards while Waiting for BMQ

skyhigh10

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Probably one of the best posts I've ever read on these forums.  User: Pusser

http://forums.army.ca/forums/threads/106971/post-1221861.html#msg1221861

Pusser said:
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.
 

Cbbmtt

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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.

 

MeanJean

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Amazon said:
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.

 

Cyrius007

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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
 

Cyrius007

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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
 

izzy1

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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:
 

izzy1

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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.
 

OldCrow937

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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
 

Poacher434

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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
 

trvrhrdy

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I'm joining the CF through the ROTP, and I am wondering what all the types of workouts they get you to do are. I was looking in the brochure that they give you, but all it has in it is Chin/Pull Ups, Push Ups, Crunches/Sit Ups, Jogging, and Swimming. However, I'm more inclined to believe that there is a lot more to it. I watched an episode of Basic Up and saw them doing Tricep Dips, and some other stuff with heavier medicine balls. I am already a pretty fit person, but I want to ace this part of training by showing up as prepared as possible when it comes to physical health. Any feedback is much appreciated. Thanks!
 

mariomike

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trvrhrdy said:
I want to ace this part of training by showing up as prepared as possible when it comes to physical health.

Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )
http://army.ca/forums/threads/23364.500.html
21 pages.

Running: Training, Problems, Techniques, Questions, etc 
http://army.ca/forums/threads/22788.450.html
19 pages.

Self Evaluation and Preparing for Fitness Test & Course
http://milnet.ca/forums/threads/22803.125.html
6 pages.

Nutrition for Fitness 
http://milnet.ca/forums/threads/48433.0.html

Bettering Fitness Standards while Waiting for BMQ 
http://army.ca/forums/threads/110980.0

Military Swim Test - When, Where, and How- Merged 
http://army.ca/forums/threads/17795.100
12 pages.

Pushups- Try Reading Here First- Merged Thread 
http://army.ca/forums/threads/13145.425.html
18 pages.

Chin-ups
https://www.google.ca/search?q=site%3Aarmy.ca+rmc+pay&sourceid=ie7&rls=com.microsoft:en-CA:IE-Address&ie=&oe=&rlz=1I7GGHP_en-GBCA592&gfe_rd=cr&ei=T4ZkV9qGGIaN8QfCtoHoBA&gws_rd=ssl#q=site:army.ca+chin+ups

Sit-ups
https://www.google.ca/search?q=site%3Aarmy.ca+rmc+pay&sourceid=ie7&rls=com.microsoft:en-CA:IE-Address&ie=&oe=&rlz=1I7GGHP_en-GBCA592&gfe_rd=cr&ei=T4ZkV9qGGIaN8QfCtoHoBA&gws_rd=ssl#q=site:army.ca+sit+ups

Fitness
https://www.google.ca/search?q=site%3Aarmy.ca+rmc+pay&sourceid=ie7&rls=com.microsoft:en-CA:IE-Address&ie=&oe=&rlz=1I7GGHP_en-GBCA592&gfe_rd=cr&ei=T4ZkV9qGGIaN8QfCtoHoBA&gws_rd=ssl#q=site:army.ca+fitness

Fitness BMQ
https://www.google.ca/search?q=site%3Aarmy.ca+fitness+bmq&sourceid=ie7&rls=com.microsoft:en-CA:IE-Address&ie=&oe=&rlz=1I7GGHP_en-GBCA592&gfe_rd=cr&ei=DYpkV_bNKYGN8QfFs4jwCw&gws_rd=ssl

Physical
https://www.google.ca/search?q=site%3Aarmy.ca+physical&sourceid=ie7&rls=com.microsoft:en-CA:IE-Address&ie=&oe=&rlz=1I7GGHP_en-GBCA592&gfe_rd=cr&ei=g4xkV8qDCcGC8QfjgovQCg&gws_rd=ssl

etc...

Forces.ca
http://www.forces.ca/en/page/training-90
Click: "Get prepared"
"Here is what lies ahead for you in your quest to become a physically fit member of the Forces."
 

RoughGalaxy

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I will say this, I work at my fitness every day with intention of enlisting early next year. my biggest problem is running. I've never been a runner. Distances is death. I can sprint ok but I just can't seem to gain any stamina in my lower legs for running. I try walking/jogging street lamp to street lamp, on a 5k course, make it about half way before it's all walk and no jog. The thing is, I'm still working on it. I went to my doctor, got my legs checked out. No medical problems. Just weak muscle (and about 40 extra pounds I need to shed). One thing to remember, every day you work on it, is a day you are getting closer to your goal. One day at a time, one minute at a time, one step at a time.
 

mariomike

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Original Poster:

izzy1 said:
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.

From the OP in another discussion.

izzy1 said:
i easily passed the FORCE test but push-ups are not my strong point.

This may help,

Pushups- Try Reading Here First- Merged Thread 
http://army.ca/forums/threads/13145.0/nowap.html
18 pages.

If looking for general fitness advice,

Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )
http://army.ca/forums/threads/23364.375
21 pages.

Running: Training, Problems, Techniques, Questions, etc 
http://army.ca/forums/threads/22788.0/nowap.html
19 pages.

etc...

 

Fatboy69

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Ive applyed online already and just waiting back for a responce, over the last 3 months ive lost 30lbs from eating healthy only drinking water and long walks daily but now i'm 300lbs and 5'9 should i have waited to sign up? ive simulated the fitness test and passed it, but my running is bad, i can run for about 5 minutes then i get bad chest pain and heavy breathing, also i can do about 1 and a half pushups, are those still required or do they just yell at you more when you fail kinda thing? ive read if you fail the any part of the fitness test you go too warrior platoon. So do you think i can survive basic if i pass the fitness test?
 

mariomike

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Fatboy69 said:
i'm 300lbs and 5'9

You may find these discussions of interest,

I'm over-weight how much does it affect my recruitment
http://army.ca/forums/threads/110389.0

Lap-Band surgery prior to enrolment
http://army.ca/forums/threads/119874.0

How to lose weight in a healthy way (merged)
http://army.ca/forums/threads/28218.75
6 pages.

Fat troops on the street.... 
http://army.ca/forums/threads/1406.300.html
13 pages.

Fatboy69 said:
i can do about 1 and a half pushups, are those still required or do they just yell at you more when you fail kinda thing?

Pushups- Try Reading Here First- Merged Thread 
http://army.ca/forums/threads/13145.425
18 pages.

Fatboy69 said:
my running is bad,

Running: Training, Problems, Techniques, Questions, etc 
http://army.ca/forums/threads/22788.0
19 pages.

Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )
http://army.ca/forums/threads/23364.0
21 pages.

Fatboy69 said:
i can run for about 5 minutes then i get bad chest pain and heavy breathing,

Chest pain when running?
https://army.ca/forums/threads/98540.0

Fatboy69 said:
ive read if you fail the any part of the fitness test you go too warrior platoon.

Fail Fitness
https://www.google.ca/search?q=site%3Aarmy.ca+fail+fitness&sourceid=ie7&rls=com.microsoft:en-CA:IE-Address&ie=&oe=&rlz=1I7GGHP_en-GBCA592&gfe_rd=cr&ei=4Yq4V4m0B6eC8QechJnYBw&gws_rd=ssl#

etc...

As always,  your most trusted source of information is Recruiting, and your Doctor.  :)

 

PuckChaser

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Heavy breathing happens when you work hard, that chest pain though...

You should be able to run 5 km in 30 mins, and do 20 proper push-ups. Don't waste the CAFs time by thinking about warrior platoon, it's not a place you want to be. You're in the right track, and the recruiting process is a long one. Try a couch to 5km program, and I bet those push-ups get easier as you lose the weight.
 

mariomike

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For reference, perhaps this discussion will be moved from,

The Parade Square,

to Recruiting > Physical Training and Standards,
http://milnet.ca/forums/index.php/board,75.0.html
 

Jarnhamar

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Fatboy69 said:
Ive applyed online already and just waiting back for a responce, over the last 3 months ive lost 30lbs from eating healthy only drinking water and long walks daily but now i'm 300lbs and 5'9 should i have waited to sign up? ive simulated the fitness test and passed it, but my running is bad, i can run for about 5 minutes then i get bad chest pain and heavy breathing, also i can do about 1 and a half pushups, are those still required or do they just yell at you more when you fail kinda thing? ive read if you fail the any part of the fitness test you go too warrior platoon. So do you think i can survive basic if i pass the fitness test?

You forgot to say you have ADD and don`t like taking orders from anyone.
 
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