To prepare for the Defence Forces' test of general physical fitness, it is recommended that you undertake regular and varied training to develop endurance, strength, speed and flexibility. It is also important to follow a healthy diet and get adequate rest. 

The programme is suitable for different levels of exercisers, both men and women. This programme focuses on strengthening the trainee's ability in key general fitness areas such as:

• • Performance

• • flexibility

• • resilience

Pre-determined daily workouts and additional exercises allow participants to complete a full preparation course designed to improve their overall fitness. In particular, the focus is on the development of arm extensions, abdominal muscles and the performance of the 3200 m run.

The programme consists of three four-week training cycles, for a total of 12 weeks. During this time, you can do both strength training sessions with a coach and independent running sessions. The workouts can be done at home or outdoors and are mostly done with your own body weight. For some strength training sessions, you will also need some additional small weights, such as dumbbells. For running exercises, it is recommended to use a heart rate monitor to better control the intensity of the workout.

Come and test yourself!