Canadian Forces | FORCE Evaluation Tutorial

0:00 - 20 Meter Rushes
1:44 - Sandbag Lift
4:02 - Intermittent Loaded Shuttle
6:14 - Sandbag Drag
The FORCE Evaluation is a reflection of the CAF minimal physical employment standard related to common defence and security duties known as the Universality of Service principle.
Some trades within the CAF require higher levels of fitness or operational readiness, but the minimum standards for the FORCE Evaluation are meant to reflect the baseline CAF physical employment standard that everyone must meet.
The FORCE Evaluation is designed to capture the movement patterns, energy systems, and muscle groups recruited in the performance of the Common Military Task Fitness Evaluation (CMTFE).
All pertinent information with regards to registration of the FORCE Evaluation will be managed locally. PSP fitness staff and your local chain of command will provide the necessary information and address questions.
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I have published these videos by the Canadian Forces Morale and Welfare Services onto KZbin to make the information more accessible to current and prospective CAF members.

[@JoshBortolotti]

SANDBAGS WEIGH 20KG /45 LBS

[@amywall5098]

im 16 and 110 pounds, i havent played sports for 2 years and rarely jog but was able to complete this fairly easily. only one that really got me was the sandbag lift. definitely practice that one

[@marcjones1014]

Did you end up getting into the forces I'm 15 and definitely thinking of joining up next year I play sports and weight lift so far.

[@riocassano8327]

I’m 16 and 140 pounds I start tomorrow and i dont really know what to expect

[@marcjones1014]

Rio Cassano r u doing it for co-op

[@isakhan4122]

@@marcjones1014 What program are you guys looking at? I just turned 15 a few days and want to join.

[@matiscouillard1618]

Isa Khan you can’t join at 15. You can join at 16 in the reserve with the permission of your parents and if have complete grade 10. If you want some tips lift weight but don’t over train, inform your self on nutrition and gain some weight if you are skinny if not make sure you are not obese

[@JoJoSoClean]

Im 18 years old 140 pounds 6'2, did the test with ease.... test isn't difficult concidering I only practiced for 7 days prior, I would STRONGLY suggest doing squats, leg work outs, 15 minutes jogs, sprinting a couple times per day, atleast 100 push ups, and arm workouts such as lifting some sort of weight of atleast 50 pounds or more, play sports too increase stamina, have good sleep the day before and eat something in the morning, go in with a positive mindset and don't worry about people judging, the guys who tested me were nice, AND BRING WATER. Just did the CFAT (mental test), I passed (test was pretty tricky but with studying you should be fine), going for infantry!

[@desert2332]

When do you do the Force Evaluation? I've already done the CFAT and I am going to BMQ at the end of this month but have yet to do the Force Evaluation. I know it is required every year once in the Military but when is the first time you have to do it? Is it something you do at BMQ? Or something you do once your a year into the military?? Or should I have already done it by now???

[@chlomyster8526]

goodluck I hope you get selected

[@captainblackbeard7840]

@@desert2332 i was told by a recruiter that it happens at bmq now

[@zareckplays]

@@desert2332 reserves do the FORCE test at the recruiting centre regular forces do it at BMQ at St Jean Garrison on week 2

[@shrekssmalltiddis4905]

My test is on the 3rd of February, I’m 16, 150 pounds 5’8, I’m so terrified because it’s way out of my comfort zone

[@jasonb9575]

First off, HUGE thanks for posting this. I just did the FORCE test today and passed each test well under allotted time. Here's some context; I'm a 46 year old man and moderately athletic. I have been working up to this test for about 2 months with sprinting, hiking and moderate weight lifting. I do highly recommend the squat training as mentioned by others. I will def be doing more squat training moving forward. The sand bag lifts are tough no doubt especially if you go at an aggressive pace. The last couple lifts really suck. LOL It is not easy but certainly doable. PS - It's even more fun to do while wearing a mask!! COVID ugh. ;)

[@tougholgeezer1935]

Gratz! Just did my FORCE test today and passed as well. I'm 47! :)

[@CaTphoto1000]

If your allowed what would you say the sand bags weight? just to better prepare

[@JoshBortolotti]

45lbs

[@dorianlindberg1662]

@@tougholgeezer1935 You are a machine!

[@nataliasebesta9037]

Oh boy, doing this tomorrow! 17 year old female, 5’6 and about 135 pounds. I have been hitting the gym for the past couple of months so hopefully it pays off! Wish me luck.

[@redcow9508]

What happened

[@itssaulgoodman446]

Do you mind giving an update? How has it been so far?

[@jerimyhermary3337]

I joined the Army in 1996 and was successful under the standards of fitness then. I was honourably discharged, returned to school, and became a Paramedic. I am going to be 46 this year, 92 kilograms, and am reenlisting back into the Artillery. I am busting my ass as often as I can between my civilian work schedule and recovery from an injury. I can perform the entire sprint in under 40 seconds, and that is with me running an additional nine metres; however, I have a concern with the prone position as I have not been able to do both movements together, but I will push myself to the very end; that is my suggestion for anyone worried about the tests-push yourself, and do not quit. Breathe, you got this!

[@DOLjamesMAN]

This test is very easy after your first couple. Run 20mins per day. Do 100-200 push-ups per day and do 200 un weighted squats per day. Easy stuff you can do without a gym to prepare. Get fit, not to pass the test, but to ensure you don't get injured in training.

[@thamomentum]

2023 Update. Ok. So I did both this Force Test and the Combat Force Test and I have feedback to provide if you want. Even if it helps one person, my job is done. 1) Prep I don't care if you're a special forces tier 1 unit operator or a national athlete. This test/workout is literally designed to get you panting and sweating. It's not that the motions and exercises themselves are hard. It's that these excersies are back to back and UNDER TIME. Which increases the pressure. BUT RELAX, I got some tricks and tips for you. Listen in. Prepare before the test obviously, but I don't mean lift weights or workout heavy. This is an endurance test. So get your stamina up. Replicate these exercises and try and chop down the times. So that on the day of the test, it's not your first time doing it. Trust me. I've done that. It will kick your ass. Even if you're a damn PT stud. 2) Nutrition Don't be an idiot. Don't eat alot before the test. Some do and they end up yaking it all out. Drink water. BRING ELECTROLYTES Eat a Banana or two an hour or two before the test. Trust me. Many have cramps on this test and that is not fun. You don't wanna be that guy. I've been there, others have been there. And its just not a good time. Learn from our dumbass mistakes. 3) Timing Ok. So, if it's your first time, you can ask the moderator or instructor to give you a half count. Meaning, when the clock hits halfway for an exercise (this excludes the drag). Your instructor can shout that out and it gives you a good basis. This is important, it can help calm you or speed you up. You might get this request rejected. Ask another candidate to do it. It's not against the rules. 4) Sequence Ok, so if you get the opportunity, strategize your sequence of the 4 exercises. Meaning: Do the Shuttle Rushes first. Then the Sand Bag lifts Then the Drag And finally the Loaded Shuttles My guys found this to be the easiest sequence. You want your power at the start and then close off with the 5:20 min exercise at the end. 5) The Shuttle Rushes If you're someone who gets dizzy easily or has poor coordination on your feet. Don't do this one first. Fit it in the middle 2nd or 3rd There's alot of spinning and up and down and I've seen people land on their face. 6) Sand Bag lifts Dude. SLOW DOWN. Everyone rushes the heck out of these. Unless you're trying to hit a PR. Slow down. You have tons of time. 3:00 mins is alot of time. That's about 5 seconds each. We tested this by doing 5 seconds between each lift and still passed. Slow down. You still have other relays to complete. 7) Sandbag Drag Don't look back. The area is cordened off and clear. It's human nature to look back when walking backward. Avoid this. You're just twisting your body into a judo throw with the damn sandbag. Just pull... Consistent rate. 8) Loaded Shuttles This feels like forever. But once you actually get started it's easy. You can literally jog on this one and you'll still make time. But put out, this one is the only exercise that takes into account your waist ratio measurement (They do this at the start of the test) . There's a reason for that. Doing this one last is a bit of a suck. You're tired, going in circles. Never ending. But just start and before you know it, you're set. They will prompt you to sprint on each relay (unloaded). You can, but tbh it's not necessary. And that's it. The combat fitness test is harder. It involves you in all your battle rattle and a ruck. But you can build up to it. Just add one piece of equipment on at a time and do this force exercises regularly. 9) Recover and Personal After Action Report Take a picture of the damn paper once you've done the test. You DO NOT want to do this again due to lost paperwork. Ask me how I know. Record your timing in a journal. Heck, use it for personal workouts. Find the weakest number and attack it head on. Yeah you're good at shuttles big woop. Can you do 40-50 sandbag lifts now in the same 3 minutes? Exactly. And that's it. Hope this helps. Go Without Fear.

[@alikatlasto_21_]

Hey there I have a question?! I have my test booked for June 13th. I am currently using a knee tension band as my ACL is not at 100% do you recommend doing this test? Please advise anyone that can answer please let me know this is something I really want but I do not want to injure myself. I was practicing and felt like it'll give way but it did not. I'm very nervous

[@thamomentum]

@@alikatlasto_21_ Hey - sorry, saw this way late - how did it go? Did the medical staff allow you to proceed?

[@alikatlasto_21_]

@thamomentum they did! But unfortunately, I hurt myself, although my recruiter said once I'm back up and running, contact her to retake the test. It's been a dream of mine to be a part of something bigger always I just hope I heal fast enough. And no worries thank you for checking in !

[@Jessica-qr9cs]

Great tips!! Thanks so much

[@STOP4ASEC]

Honestly all the police recruitment services in Canada should learn from this and make a video like this to put information in a clear and simple method so everyone is able to understand. They explained every detail in the best possible way. Best video so far!

[@mikeoxwollen2774]

Okay so here are a few tips, 1. For the sandbag lift test, TAKE YOUR TIME. You have 3 minutes and 30 seconds, have a consistent rythm but dont go too fast, you'll regret it at the next test 2. Put good shoes that have good grip to the ground (my shoes were slippery and so was the floor so I had a hard time with the first test) 3. For the loaded shuttles you do not have to run. If you do the whole thing while walking fast you'll be able to complete the test under 5 minutes. 4. Bring a water bottle 5. whatever you do, do not lay back on the ground however tired you may be. walk and stretch between tests.

[@apretarded7248]

A great way to prepare for this is long distance running and squats or deadlifts Even if you’re a decent lifter make sure your cardio is in check from my experience the most important part of this test was stamina

[@Nathan-wx7dc]

Just did mine today along with the cfat and passed both! Good luck to all who have theirs coming up.

[@MrCycled]

what is cfat ? and what you mean by both ?

[@saadrana6681]

How was the CFAT?

[@mrvnrvra6204]

I passed the exam today!

[@JoshBortolotti]

Congrats!

[@susanawall8276]

Marvin Rivera same!

[@eliphas_catdaddy7982]

Still alive?

[@riocassano8327]

Congrats :))

[@davidoftheforest]

Josh, you have the patience of a saint answering the same questions over and over lol

[@Crescentia1228]

I finished the exam and passed last week! I worked out so hard for a month for this.

[@MrCycled]

@Ilyas Khan you force for nothing keep your energy its the key no need to rush...

[@user-lz2vp2yn1f]

I’ve seen this video before applying to the forces. And now I’m seeing again because 32 CBG has your video linked in their email to applicants who are scheduled to do their FORCE tests!

[@JoshBortolotti]

Amazing lol

[@PWND4lifeTS]

Just passed visit 1 and 2 waiting for that security clearance and im in!

[@JoshBortolotti]

Best of luck!

[@pdiaz1620]

Visit 1-2?

[@kunfang5604]

@@pdiaz1620 Visit 1 is the CFAT and FORCE test portion and Visit 2 is the medical exam and interview.

[@kunfang5604]

@Seksiumutcocuk -_- Did you do your CFAT and interview yet?

[@kunfang5604]

@@UbiqueGrid Lucky, our medic is away on course and my unit won't even schedule an interview until we pass our medical. It's been almost 4 weeks for me since my CFAT and FORCE test. Edit: Nevermind, I just got the email today scheduling it on Oct 4th.

[@pdiaz1620]

Thanks for the video, I'll be joining up in January! Wish me luck.

[@bittachowdhury4242]

See you in basic

[@riocassano8327]

P Diaz I’m going tomorrow wish me luck ! :)

[@Lv.zx6r]

@@riocassano8327 hey man hope everything went good

[@jhonnyextremo]

How long takes to join after your medical or the test.?

[@NickRanger]

Hey did you get in!!?!?!

[@Glock7eventeen]

I weigh 130lbs and passed this test today. Do not worry about the sandbag lifts or the drag, it’s super easy and nowhere near as hard as it looks. But you should definitely focus on the shuttle run and sprints, I’m lightweight and pretty fast and even I struggled, particularly on the 20 meter sprints.. don’t worry about building your strength, build your stamina!

[@langdoonyt]

20 meter rushes aren’t a joke. Other than that the rest is fairly easy

[@langdoonyt]

The Front 40 pounds*

[@teaganbaker5757]

Yes it is. The whole test is a joke

[@BossAlley]

@@langdoonyt not that bad, i carry and lift over 40-70 pounds 10 hours at work lol

[@PWND4lifeTS]

If you’re physically fit its easy, however if you are lacking cardio the dashes can get you, seen some muscular guys fail cause they skipped leg day, i wasnt very fit and im on the skinny side but I prepped in the gym for it and did fairly well. Do not try to wing the test prepare for it.

[@noahone7110]

learning to run bent over sucks, but if you go into a war, you will be very thankful for the training

[@xandermacdonald6062]

Taking my test tomorrow. Wish me luck

[@chlomyster8526]

Goodluck to all those interested in joining and doing their fitness tests. Have a great career.

[@Val-dq1zu]

Just passed this, def harder than it looks on this video!

[@sweetsounds152]

For anyone about to do this and are nervous, don't be. It's challenging, but difficult to fail. The ones to focus on are the 20m rush (they don't call it a "rush" for nothing), and if you're a smaller individual, the 80kg drag. You have plenty of time for the other two and it's just a matter of competing with yourself to get the best time you can do.

[@Joe-ph2oo]

Thx for the encouragement ❤️

[@lauraduarte2179]

do they give you breaks in between or do you do them one after the other

[@JoshBortolotti]

5 minute breaks

[@amandaleepartridge]

Its really 80kg for the drag?

[@xXViiPeRxZ]

I was 3 months post a complete ACL and meniscus reconstruction surgery with a hamstring graft. Normally a 9 month recovery time, I did the fitness test no problem. I've seen 80lb girls who had never touched a weight before passing the test. It's more mental than anything. They give you more than enough time, just don't stop and push through the pain. This is honestly the easiest physical test and IMO kind of embarrassing considering this is military training. With that said, if you're scared of not being able to pass this test, good luck. Because your courses are gonna come fast right after you start your career and they will drill you into the fucking ground. If you at all doubt your ability to do this test without 100% ease, start hitting the gym AND working on your mental endurance. Because when you're on BMQ, BMQ-L and you can't dig a trench after being awake for 35 (or more) hours and it's -20 degrees celsius outside, you're fucked. And it doesn't matter what trade you're going into, EVERYONE does it. Good luck!

[@dorianlindberg1662]

Damned, that last part sounds like a sob, but then it is exactly what can be expected in a frontline experience! Good on you, I am proud of you for being there!

[@oliviersimonneau4932]

To people who are going to do this soon don’t be nervous, I’m 17 130 +/- lbs and I was pretty nervous but ended up having some pretty good times. It’s not easy, but it’s not as hard as it looks

[@muchclutch4906]

Thanks I’m early in my application also 17 but 110 pounds the biggest concern for me is the drag and the sandbag lifts

[@oliviersimonneau4932]

@@muchclutch4906 biggest concern is the sandbag drag, the lift is easy I could’ve done it twice and still been in the given time frame, the drag is one hell of a workout but it only lasts for just about 20 seconds, my advice is just look forward, and keep pulling, don’t look back to see how far you are it’s just gonna discourage you. I know we don’t have access to gyms rn but work with what you have, I was working out with car batteries and paint cans😂 I have faith in u bud and come back to this thread and let me know how you did afterwards💪💪

[@muchclutch4906]

@@oliviersimonneau4932 word I’ll let you know

[@gagearnold4123]

Yea exactly just give your all you have to want it.

[@deonthepoet2283]

Got it on my first try

[@lshep9728]

If you want to pass this little assessment, cardio and leg strength training will be very helpful. Stairmaster or climbing stairs two at a time will be helpful. If you look at it, legs and cardio are what these tasks require.

[@mmmmklll7099]

Everything has alot more time then required, the sandbag drag will be quite challenging if you are skinny tho, having good shoes is important because the floor is incredibly slippery

[@TheADzioba]

Use the FORCE, Luke!

[@Davdev77]

READ ME. I know a lot of people are saying it is easy, and this made me think it was easy so I did not train (Male, 16, 5'9", 150 lb) for the test. It is not easy. Although I will admit that I never exercised much in my life before the test (Not overweight tho) so obviously I was disadvantaged but it is not easy!! I puked halfway through and at the end because I was so fatigued and exhausted. They let me keep going after I puked and I managed to pass (my time on the sprints was 50 seconds, the time limit is 51 seconds) but I got lucky. It was literally the most hard thing I have ever done in my entire life! 5/7 people in my group failed! You have to train for this it will be so much easier. Cardio, cardio, cardio. My legs hurt so much and I was having trouble standing up and I was so tired after the first part. You need endurance for this test. Please heed my warning and train for it. If anyone has questions about the test ask.

[@Davdev77]

@Moonbug28 if you are not on a deadline, it wouldnt hurt to reschedule. BUT if you fail this one (I believe) you can take it again so it might not hurt to at least try this time, and you can get a good gauge of how hard it is. If you can handle the possible embarrassment of failing.

[@muchclutch4906]

I’m 110 pounds skinny 17 yo think I should focus on cardio or the weight lifting witch was harder

[@Davdev77]

@Moonbug28 how did it Go?

[@Davdev77]

@@muchclutch4906 they were both very hard and I would've worked on both if I knew how hard it is, but if I was only 110 lbs I would probably focus on weight lifting because 110lb probably has not very much muscle mass, and the tests starts with the hardest part on your arms (sandbag lift), although I think you should do both. Good luck.

[@reshmachadalavada7927]

Doing my CFAT and physical today wish me luck!

[@tehyansage3721]

How did you do?

[@mafmaf6417]

Is this done during the recruitment process. When I joined in 85 there was no physical test. There was an apptitude test and a medical examination. Once you got to Cornwallis you had to do 27 pushups, 35 sit-ups, 8 pull-ups, and you had to run 1.5 miles in 12 minutes or less. You had 3 chances to pass this during your 10 weeks of basic. You also had to know how to swim.

[@smudgetheblurb]

If you're even a bit fit it's pretty easy. I had the sandbag lifts first on my first ever test I did them in a minute and went way too hard then I had to do the 20 meter rushes and everything else. Pace. Your. Self. Don't be like me. I passed but almost didn't on the rushes.

[@muchclutch4906]

What is the hardest part

[@Noahkuenzler]

Hey guys just completed today, it wasn’t to hard at all. The hardest one was the sandbag lifts, those took some effort.

[@noahw5579]

Do you know how much they way I’m doing the text on Wednesday and would like to train a bit

[@jean-pierremaury6450]

@@noahw5579 How was your test finally?

[@noahw5579]

@@jean-pierremaury6450 not bad just took more out of me because I didn’t get a lot of time in between the activities to catch my breath but I passed

[@shabba213]

Crushed this like concrete slabs under lizzo.

[@dylonswiatek]

Oh we are good!

[@AkeemRWRoss]

"Challenging aye .. Challenging" "amen".

[@johnnycanadiana1897]

Passed mine last week. My advise don't over do the sandbag lift. I did it in just over a minute and my legs burned for the next test. You have over 3 minutes so take your time

[@alphastronghold4425]

*Heya comrades* who've done the test, I'm thinking of entering the Royal Military College Saint-Jean because I'm interested in joining the RCAF. *But I have a question:* Other than this physical test, is there is any sort of *exam* required to enter the RCAF? (like a math exam, a physics exam, etc.) I'm just asking because I can't seem to find info about this on their site. I'm confident in passing the physical test, because I work out at the gym daily, but I really need to know if there is some sort of exam I have to study for if I want to enter the RCAF. *My FORCE comrades, I'd appreciate some help on this.*

[@ivyh.1200]

Doing mine soon, I'm so nervous!!

[@ivyh.1200]

@@martakaczmarczyk1622 Good luck girl! It wasn't bad at all. As long as you're not obese or suuuuper tiny, you'll pass with flying colours. You can do it!

[@eliphas_catdaddy7982]

How did it go lol

[@j.belleemmanuelle3034]

I'm close to be a couch potato! And passed it... BUT it HURTED!!! You are out of breath if youre out of shape and it hurts like hell while at it, after and the following day! But it IS DOABLE even for a me that is NOT active.

[@doubleeric7826]

Good

[@hlamp]

Question: Does how well you've performed influence your application in any way? (ie Does striving to go above and beyond the benchmark times with good technique give any additional benefit to your application consideration vs. simply passing?)

[@caitl2943]

I assume you are talking about reserves as in the reserves application you do the FORCE test at the beginning. It is a pass/fail for the sake of the application process. Once youre in there are different tiers you can hit but as long as you pass you're good

[@CancerousYoutubeContent]

just passed this test today, my own advice for people who are about to do this test, work on cardio nonstop, the strength part isn't too difficult just work on your stamina and speed

[@dorianlindberg1662]

Makes perfect sense, soldiers sometimes have to march with a big pack on their shoulders for a long period. Stamina is crucial!

[@jean-pierremaury6450]

How many applicants were you? Did you pass it in military base?

[@tahrimasultana1221]

Does your time affect if you get accepted, or is it that if you pass then you're automatically accepted? For example if someone finishes faster than you, are they more likely to get accepted? I'm asking because I recently had a back injury and my test is in a week. I heal fairly quickly but I know it's still going to be a minor setback, and it's going to affect my speed.

[@JoshBortolotti]

As long as you complete it in the time allotted, you pass. The speed won't determine whether or not someone is chosen over you.

[@TheWatchers420]

It's a personal test with awards for those who meet silver, gold, or platinum. These tests must be done every year throughout your military career to maintain green status. The first 2 times this test is done is during BMQ, 1 practice, 1 evaluated.

[@ouricenechaoua2870]

So I am a 21 years old football player. 5’9’’ for 210 pounds. I bench 260 and I got good endurance. I know I’m an athlete and still pray to be able to pass the test when I go to basic training.

[@tayvinw]

16 years old, 140-145lbs, (my weight fluctuates) doing the test today. Been grinding my stamina and grinding the weights. I’ll update later today on if I made it.

[@tayvinw]

I passed!

[@jayysmalls4443]

@@tayvinw congrats 🥳 😁

[@tayvinw]

Passed my CFAT and interview today! I left 7 of the questions on the test blank too lol, you guys can do it!

[@jayysmalls4443]

@@tayvinw how hard was the CFAT and what trade did u pick

[@tayvinw]

@@jayysmalls4443 as someone with ADHD and a natural distaste for math, moderately hard. 1st section was more difficult then I thought, 2nd section was about as hard as you’d expect. Use your time well, study, and go in with a good mindset. Kill that shit bro.

[@ohtych1004]

So for the 20 m you need to do it 4 times there and back or just there?

[@JoshBortolotti]

There and back twice

[@TheEpicDartfish]

What's the average weight for the sandbag drag?

[@jeremiahbondoc]

also for the loaded shuttle speedwalkers woould be good at thiss

[@JoshBortolotti]

Dislike the video if you can't pass the FORCE test

[@powerandequipmentvoila6639]

What if you cannot pass the FORCE test in the first week? I heard that they put you on a fitness program from 1 to 3 months to get back at it. How does this work? Thanks,

[@TurteltaubTheDove]

Powder And Equipment Voila Pretty sure it’s a 90 day remedial training where you do resistance training (weight training).

[@dreamadidas5371]

Instructions unclear, my **** is stuck in cd player

[@briteidea08]

This looks more realistic to combat, than what the U.S. Army is proposing at the moment.

[@wedgewizard5429]

How heavy are the sandbags?

[@hughb232]

For a DEO pilot officer, would this be done during the application process or at BMOQ?

[@LilyLightOne]

At BMOQ for reg force

[@dalevisity73]

This test is easy. If you’re not overweight you shouldn’t have a problem with it.

[@TheShiraz92]

Daaaanmmm

[@mylegacymovie]

My son is in his first week at Basic Training, he just messaged me that he took and passed the Forces Test yesterday. I said ‘well done, I know your do well at Basic Training’ but honestly I had no idea until I watched this video 😊 Thanks for posting. Any advice on helping things I can say to my son while he goes through the training?

[@JoshBortolotti]

Keep the calls as stress free as possible, he doesn't need to be privy to any family drama out of his control, and just continue to be a supportive mom! Also be understanding if he has to keep calls brief and/or has to hang up abruptly. Remember that if you send him any packages or mail that it will be shown in front of the whole class, so don't embarrass him!

[@mylegacymovie]

Josh Bortolotti Thanks Josh so glad you mentioned about the packages! I won’t use pretty bows and put love hearts on the packaging then 😀

[@crossroads2027]

During the sand bags exercise as she side steps her feet come to together which is incorrect.

[@burmavalley7860]

What is the best exercise you can do in the gym to simulate the 20m drag? I don't have any sled available here and I'm not sure Deadlift and Squats realistically mimics that dynamic backwards move.

[@SteamShinobi]

Eh if you can hog some space and a cable machine set the machine low, weight high, grab and drag. Take your time with each step to compensate for lack of distance and to not break the machine. You can also make a sled for home, but make do with what you can.

[@willyalvaro5493]

I’ve used a snow sled $10 and put up to 5 bags of 45lbs rice bag. Did this on grass and it’s a great practice on a budget.

[@Vezrex]

Im 16, 135-140lbs dont do sports and am not the strongest however i can hold my own, i go on December 4th. What do you recommend i do to prepare? Also how to prepare for the CFAT, thats what im worried about as im not good at math at all. Im going infantry if that helps

[@brandonmckillop7249]

going for mine tomorrow @ 9:45 AM in Toronto, will update everyone how it goes.

[@Patrix299]

how did it go?

[@willyalvaro5493]

Soo how was it??

[@SubtlyAggressive]

Is each part of the FORCE test done in quick succession; one after the other; or are there breaks in between? And how much time between each phase?

[@micheleasmar2971]

Hey! They actually gave us 15 min breaks between each

[@Noahkuenzler]

When I did it, I got about a 5 minute wait between each.

[@adinadanila8320]

Josh, I work in CAF recruiting. Who can I contact to get a soft copy of this video you posted?

[@alfred2467]

use a youtube to mp4 converter online, it will download a copy for you

[@Dave_WildeR]

Is this the only physical fitness test to get accepted into the Canadian military? Do they do any sort of swimming tests? People online were saying that they apparently didn’t do any of the swimming drills?

[@JoshBortolotti]

The swimming facility at the Canadian Forces Leadership and Recruit School is under renovation and maintenance. Therefore, all candidates who have passed through in the recent years have not completed their Basic Swim Standard at that particular school. That being said, occupations which require this standard be met will most definitely be completing it at a later stage or course in their training.

[@SubtlyAggressive]

How heavy are the sandbags for the Sandbag Lift/Intermittent Loaded Shuttle? How heavy is the load for the Sandbag Drag? Do you have to wear a mask during the test?

[@myckv419]

20kg for the shuttle. 20kg in you hands + 4 20kg bags on the floor. So total 100kg. No, you don’t wear a mask.

[@tomc4139]

I'm 42 considering enlisting. 6' 190lbs was worried about physical requirements. Not any more. I've been in trades my whole life. Ride my bike year round in Alberta. Played high level competitive hockey into my 20s.

[@jean-pierremaury6450]

How many applicants were you? Did you pass it in military base?

[@GuyneeseBullDog]

What's the best method for the 20 m prone position rushes? I keep messing that one up by 1 second

[@0xide0618]

Just do a burpee

[@mauricelynn6291]

Damn... I did these in elementary school, culture programs and hunting season

[@der1vative983]

Anyone got any tips for the MOST test? I completed the CFAT and was offered a position as an officer in the Navy. Quite physically fit as I have done sports for 80% of my life and weight training. Hopefully I can complete the FORCES test in a few weeks from now(due to COVID I dont have a specific date). Has anyone completed a MOST test. If so do you have any tips for studying.

[@kgill2698]

Eragon how did you find the CFAT test? How much did you prepare for it? What helped? what didn’t? Would really appreciate any tips or insight.

[@frankcastle448]

Can I be an officer if I finished studying in a foreign country? Also, if I'm a Canadian citizen for 3 yrs thanks for the answer

[@abu.rami_]

I’m 18, 240 pounds 5’11, I’m overweight and have horrible cardio, I was able to pass this test but the first three exercises were some of the most difficult things I’ve ever done as I pour all my energy into it but I kept pushing, the last exercises I completed with ease as I’m very muscular, I train 6days a week at the gym but only focus on muscle building and not enough on cardio so that’s why I’m overweight.

[@jerimyhermary3337]

Believe in yourself, train when you can, and when your day comes-push yourself and do not stop; breathe; you got this.

[@alexnadon6999]

Is this for the fitness test in BMQ regular force.

[@liamgruber62]

Just passed my test today, other than throwing up everywhere halfway through because I just don't exercise enough, it's really not that bad, just got a drink of water and kept going lol. Make sure you keep a good pace the whole time throughout the 20 meter rushes, it sounds like you have tons of time for it but you really don't.

[@liamgruber62]

@@mateoromeo7032 I brought my vaccine papers in the case they do ask for them (thank god they didn’t, it shouldn’t be required and is none of their business really) so I don’t think you need them anymore but i’d double check with your recruiter.

[@liamgruber62]

@@mateoromeo7032 Anytime!

[@Singularity2Singularity]

@@liamgruber62 according to the letter sent to select my FORCE testing dates, COVID vaccines aren't required right away but could be required depending on where your career takes you or for other reasons.

[@liamgruber62]

@@Singularity2Singularity That’s what I assumed, vaccines just to join shouldn’t be necessary but on certain deployments/operations would be mandatory, everything seems to be changing quite a bit so better prepared than not lol. Thanks.

[@jean-pierremaury6450]

How many applicants were you? Did you pass it in military base?

[@emilybueckert108]

Suggestions on how to prepare for this? I’m pretty out of shape at the moment but am hoping to join in a year from now. I need advice on how to get in shape and be ready by then. (For reference, I am a 16 year old female, about average build, roughly 180lbs) any advice you have would be much appreciated!

[@liladuffy712]

Join a CrossFit gym.

[@rainbow_tactician]

Run twice per week and do push-ups and situps on your non running days..

[@jordancypihot496]

how tall?

[@gordonmrtn]

Do we need to do these test back to back or will there be rest time in between? Thanks!

[@JoshBortolotti]

5 minutes rest in between

[@adamladhani8327]

If anyone knows, for the sandbag drag, to be clear do you have to carry one 20 kg sandbag attached to a minimum of 4 other 20 kg sandbags? If this is correct then you are dragging 176 pounds while lifting 45 which is quite extreme. Is this correct, or do the 4 sandbags attached to the main one weigh less than 20kg/each?

[@danergaming1648]

Yes you carry one sandbag while dragging 4. it's supposed to simulate dragging a wounded soldier which is what I was told. I'm 16 years old and passed the test pretty easily.

[@arizonaman3433]

I'm 16 and getting ready to do this on tuesday, a little nervous but it looks doable

[@muchclutch4906]

I’m still in early applications process good luck man tell me how it goes

[@muchclutch4906]

I’m sure you will do fine

[@arizonaman3433]

I passed fairly easily and am eligible to apply for my 3 selected jobs

[@SY-fs5od]

Hahaahahaha I threw up after the test! I legit wanted to say I want to quit after I touched that sandbag cause I got confused 20lb with 20kg and I didn’t practice any. I am overweight and rarely workout and usually sitting at desk all day (no wonder why i threw up). Make sure you try 20kg lift at home… and rest were fine…

[@literallyjustcursedmemes8700]

This isn’t a hard test. I recommend doing circuit training, lots of cardio, and other body weight exercises. The loaded shuttles are basic and easy. For the rushes, try running everyday about 2.5km at least, and aim for under 10 min and it’ll be super easy. The sandbag lift is also pretty easy, you have to lift at least 1 bag every 7 seconds. Finally, the drag is easy (even for me, 6'2" @150lbs) you have as much time as possible, just keep calm, remember to breath, and focus on technique (a proper form/technique will prevent injury and make the test easier overall)

[@sebastiankrys1941]

How much does the sand bags weigh?

[@trumanyen1544]

Pretty much impossible to fail as long as you're a normal, functional human being. It can suck a lot if you're pushing yourself to achieve the incentive levels

[@jean-pierremaury6450]

How many applicants were you? Did you pass it in military base?

[@trumanyen1544]

@@jean-pierremaury6450 I'm reserves so I did it in an armoury in my city. There were 5-10 applicants doing it with me.

[@jean-pierremaury6450]

@@trumanyen1544 Great. thanks for replying

[@GeekyTrina]

How much do the sandbags weigh?

[@ahmedamin6612]

Hello Josh, thanks for published this viedo, and since two weeks I started go to fitness Gym for 3 days per week because I have a fitness test next week, so my question will I be able to pass this test ? thanks.

[@alansigeta2324]

Do the instructors go over each movement on the test date? Also do we get a practice run or get right into it?

[@JoshBortolotti]

They demo it but no practice.

[@nugetmonster3332]

Follow up question. Can I demmo this by myself in the barracks

[@nilayp1228]

approximately how heavy are the sandbags for the sandbag lifts?

[@jean-pierremaury6450]

20 kg

[@AlexMeadus]

Anyone know where to find these sandbag covers? I've been looking everywhere.

[@tehyansage3721]

I've been looking too. I really wanna see if I'm able to do them

[@serge3793]

For the sandbag drag, what do they mean when they say dragging surface will influence weight being pulled??

[@JoshBortolotti]

Concrete vs. Wood vs. Rubberized gym floor will all have different amounts of friction and grip.

[@serge3793]

@@JoshBortolotti will they test you on all materials?

[@JoshBortolotti]

No they adjust the test depending on the location of where they are conducting it

[@serge3793]

@@JoshBortolotti what material will they be conducting if its at your local armoury?

[@JoshBortolotti]

The floor is probably made out of concrete

[@honeymcfuddle4817]

Can’t beat a good hand release

[@deeny876]

Can any tell me how the aptitude test went? Do you guys know what score you need to pass?

[@mrfredeuc5633]

No score is needed to pass. I've got a very good result. I know that because all the Recruiting Sergent that've met me told me I had a really good result. But they've told me that there's no minimum result to pass but practice tho. Good luck from Quebec!!

[@prvn_I]

Can Anyone tell me how heavy the sand bags are?

[@nealsnikeris6962]

20 kg

[@shankywank4620]

I'm 5'4 but weigh 190. However I'm able to do all this with ease. I've started my applications regardless, but I'm curious if you all think my weight is going to completely hinder my chances of passing. I've worried about this for quite some time

[@JoshBortolotti]

Don't be worried about passing. You'll be fine. However never be content with your own fitness level, always strive to be better. This test is merely a formality that you have to do once a year.

[@kylegoodyear2951]

How heavy is the sand bag for the sand bag drag?

[@kaidkyoung4298]

what is the weight with each sandbag @1:44

[@basedaf5580]

its 20kg i think

[@user-mw4oq5er2u]

I failed all 4 times of the FORCE test and got kicked out what do I do now

[@AN-jb7dc]

I want to apply for Financial job but I do only Yoga, no gym or any body training…I’m disheartened to see this training. I believe this is the mandatory Test for everyone who joins CAF. I also don’t know swimming for their 12weeks training after you get select😩😭😭

[@kazi4793]

So I’m a little overweight. (Im 5’9 with 202 pounds 24% body fat) but If I’m still able to do the fitness test am I eligible to enter?

[@gagearnold4123]

Yea I don’t see why not I did mine at the time I was 6ft 170lbs and pretty unfit (bad cardio) and passed it no prob you just have to want it and give it your all.

[@kazi4793]

@@gagearnold4123 thanks man! Yeah I just did it today and passed

[@jonnikaquigley226]

No because I’m doing this tomorrow and I’m not prepared in my opinion. 18 year old girl, 110lbs and 5’3. I’ve been going for walks everyday, jogging occasionally, working my arms legs and core everyday but still don’t feel ready enough for this.

[@thamomentum]

Did you pass?

[@yessir6282]

BRUH, I was 69kg before quarantine and now I’m 75kg 💀 A finna during BMQ

[@gibsonmorrison9197]

I'm 34 and applied in June of 2021 and was 150lbs when I started training. I'm 170lbs now my cardio still needs work but I'm keenly aware that I have to raise myself up to the standards of someone 15 years younger than me but hopefully I'm able to pass the force test in a month. How long has everyone else been waiting since covid?

[@Sunrise.111]

You are still young! I am 54 , I started training a month ago and hurt my knee.. I find the fist part of the test, the changing position, is the hardest: we have 53 second to perform 7 « down » also sprint 80 m . I hope I will be able to do it 🙏🏽. Good luck to you!

[@gibsonmorrison9197]

@@Sunrise.111 Good luck to you also! I agree I found making sure I was stretched out and mobile helped in position change, my lower back muscles tighten up something fierce now.

[@sarakianebula2667]

F/30/137pounds/5"7 going soon myself. How did you fair?

[@gibsonmorrison9197]

@@sarakianebula2667 Talking to people on the Canadian Forces reddit and I don't think I have to do a force test for regular force full time. My medical didn't go as well as I had hoped, I had gone on some anti anxiety meds in 2008 and then weaned off of them before Christmas but the military wants me to be off of them for a full year before they can finish my application. So right now I have a year of waiting and then my interview with the MCC. It sucks and I'm pretty deflated and disappointed.

[@helentam7448]

I am 50 yr female, I am not sure is it possible to be trained for the test . But I don't want to give up instantly

[@JoshBortolotti]

You can achieve anything you put your mind to

[@jeffreysama82]

Don’t give up girl. Why are you sounding as if 50 is old. I know of 65 years old breeze through such exercises in the gym. No excuses!!! Put in the work. You got this !!! Let’s go 🔥🔥🔥💪🏿💪🏿💪🏿

[@krishm16]

Just got myself a sandbag to practice the lifts and boy is it already difficult. I'm working at roughly 55 lbs rn and my arms are dead. I'm worried about my upper body strength for this portion of the fitness test. My running and stamina is decent. Any advice or tips? I'm 25 and about 155 lbs. Could be called up for the test anyday now.

[@myckv419]

If you haven’t done the test yet, work on your squat. Your arms should’nt be dead, it’s your legs that will get the most of the weight.

[@krishm16]

@@myckv419 Thanks for the tip! I'll definitely work on it. Still waiting for my call to do the tests.

[@tehyansage3721]

Where did you get the sandbags?

[@krishm16]

@@tehyansage3721 Amazon is your friend.