Recruit School Fitness Training
Members of the Australian Defence Force are required to maintain a high standard of physical fitness at all times. Recruits will undertake a number of activities to ensure that they reach the required level of fitness.
Organised sport is included in the training program and all recruits will participate when the program permits.
Recruits must pass the RAN Physical Fitness Test before graduating. The Fitness Test will be undertaken in week three of training and comprises the following components conducted in sequence:
- Military push-up or Flexed-arm hang (pushups conducted at a 2 second cadence)
- Military Sit ups (sit ups conducted at a 3 second cadence)
- 2.4 km run, 500 metre swim or the Beep Test.
Prior to enlistment we recommend you begin your physical fitness training at home. Following a recommended fitness program 3 - 5 times per week for at least 5 weeks prior to arriving at Recruit School will assist in meeting the challenges in the physical fitness program.
'For your health and safety it is recommended that you consult with your doctor prior to beginning any physical fitness program.
Physical Fitness Test requirements are:
| Age Less than 35 years | Age 35 to 44 years | Age 45 to 54 years | Age 55 and over | |
|---|---|---|---|---|
| Male | ||||
| Number of Push-ups | 25 | 20 | 6 | 6 |
| Flexed-arm Hang | 25 Seconds | 20 Seconds | 15 Seconds | 10 Seconds |
| Number of Sit Ups | 25 | 20 | 15 | 10 |
| 2.4km Run | 13 Minutes | 15 Minutes | 17 Minutes | 19 Minutes |
| 500 Metre Swim | 12.5 Minutes | 13.5 Minutes | 14.5 Minutes | 15.5 Minutes |
| Beep Test | 7.4 | 6.10 | 6.4 | 5.9 |
| Female | ||||
| Number of Push-ups | 10 | 7 | 3 | 3 |
| Flexed-arm Hang | 25 Seconds | 20 Seconds | 15 Seconds | 10 Seconds |
| Number of Sit Ups | 25 | 20 | 15 | 10 |
| 2.4km Run | 15 Minutes | 19 Minutes | 19 Minutes | 21 Minutes |
| 500 Metre Swim | 13.5 Minutes | 14.5 Minutes | 15.5 Minutes | 16.5 Minutes |
| Beep Test | 6.9 | 6.2 | 5.4 | 5.0 |
In addition to the Physical fitness standard, all members of the RAN are required to undertake the RAN Swim Test.
Recommended Fitness Program
This fitness routine should be started five weeks prior to arriving at HMAS Cerberus so that when you have completed the four-week program you will receive a week of rest before arriving.
| Day | AM | PM |
|---|---|---|
| Week 1 | ||
| Monday | Slow run for 30 minutes | Rest |
| Wednesday | Rest | Sit ups 2 sets of 10 Push ups 2 sets of 10 (male) Push ups 2 sets of 3 (female) |
| Friday | Slow run for 30 minutes | Rest |
| Week 2 | ||
| Monday | Slow run for 45 minutes | Sit ups 2 sets of 15 Push ups 2 sets of 15 (male) Push ups 2 sets of 5 (female) |
| Wednesday | Slow run for 45 minutes | Rest |
| Week 3 | ||
| Monday | Medium paced run for 45 minutes | Sit ups 2 sets of 20 Push ups 2 sets of 20 (male) Push ups 2 sets of 7 (female) |
| Wednesday | Rest | Medium paced run for 45 minutes |
| Friday | Medium paced run for 45 minutes | Rest |
| Week 4 | ||
| Monday | Sit ups 2 sets of 25 Push ups 2 sets of 25 (male) Push ups 2 sets of 10 (female) | Rest |
| Wednesday | Medium paced run for 45 minutes | Rest |
| Friday | Rest | Sit ups 2 sets of 25 Push ups 2 sets of 25 (male) Push ups 2 sets of 10 (female) |
Swim Test
You must pass the swim test to graduate from Recruit School, and you must pass the swim test to proceed to the Safety of Life at Sea Training which is a requirement for the Sea Familiarisation Training conducted between week 4 and 9 of the recruit course.
Recruits are required to wear overalls for the test and swim unaided in any manner. The RAN Swim Test consists of the following:
- 3 metre safety jump from a platform
- 10 metre underwater swim (body fully submerged under water)
- 50 metre swim using survival strokes only (breaststroke, back scull or sidestroke)
- 15 minutes treading water in overalls
You will find it much easier to pass the swimming test if you undertake swimming training before you join.
