HOW TO PASS THE ROYAL MARINES PJFA

Preparing for the Royal Marines Physical Fitness Assessment (PJFA) is no easy feat. It requires dedication, hard work, and proper training. However, many individuals make common mistakes that can hinder their performance during the test. Let's explore some of these mistakes and learn how to train correctly to pass the test with flying colours.

Skipping Cardiovascular Training

One of the biggest mistakes people make when preparing for the PJFA is focusing solely on strength training and neglecting cardiovascular fitness. The PJFA includes the 20m bleep test, so having a strong cardiovascular system is essential. Without proper cardiovascular training, individuals may struggle to complete the required score. A strong aerobic foundation also speeds up recover between sets and training sessions. So the bigger the aerobic system the faster you will recover between tests and also sessions. DON'T just stop running because you got the PJFA coming up you need to think of the bigger picture, the lack of running leading up to the PJFA will have an effect on you during CPC and recruit training.

You don't have to run do build a solid cardiovascular system, running puts a lot of stress on the legs, hips and joints specially the bones and can lead to breaks or injuries if not recovered enough between runs. So we HIGHLY recommend you swim a lot this is low impact on the body and a fantastic way to build a very strong CV. also cycling is a great way most Royal Marines cycle in stead of running. Cycling focuses on just legs only which carries over to running and also a great way to get very high miles in the legs again with out smashing the pavement with your joints on bones.

Ignoring Strength Training

On the flip side, some individuals focus too much on cardiovascular training and neglect strength training. The PJFA includes pull-ups, sit-ups, and press-ups, which require upper body and core strength. Ignoring strength training can lead to difficulties in performing these exercises during the test. Same as above lots of ways to train for the tests you don't have to just smash the pull ups, sit ups and press ups every day to get good. Again you need to think of the long term goal. You need to be in the gym doing strength training, weight training etc. this not only allows you to get stronger quicker to handle the bodyweight exercises easier but to help reduce injuries during training. Weight training helps strengthen the smaller muscles that support the joints etc, at some stage you will end up carrying someone your weight or heavier across ground at speed. It could be during Bottom field or getting someone injured out of a fire fight. You will be required to carry someone doesn't matter on weight or distance you are expected to do the job.

Improper Form During Training

Another common mistake is using improper form during training. Whether it's running with incorrect posture or performing exercises with improper technique, using improper form can lead to injuries and decreased performance during the test. It's essential to focus on proper form to prevent injuries and optimize performance.

Not Allowing Sufficient Recovery Time

Training for the PJFA can be intense, and some individuals make the mistake of not allowing their bodies enough time to recover. Rest and recovery are crucial for muscle repair and growth. Without sufficient recovery time, individuals may experience burnout, decreased performance, and increased risk of injury.

How to Train Correctly for the PJFA

Now that we've covered some common mistakes, let's discuss how to train correctly for the PJFA. A well-rounded training program should include a mix of cardiovascular training, strength training, flexibility exercises, and proper nutrition. It's essential to create a training plan that targets all aspects of fitness required for the test.

Tips for Passing the PJFA

In addition to proper training, there are a few tips that can help individuals pass the PJFA successfully. These include setting specific goals, tracking progress, staying consistent with training, seeking guidance from fitness professionals, and maintaining a positive mindset. With dedication and hard work, passing the PJFA is achievable.

By avoiding common mistakes, training correctly, and following these tips, individuals can increase their chances of success when preparing for the Royal Marines PJFA. Remember, proper preparation is key to passing the test and achieving your goals.