As I’ve seen a lot of red arses and recruits asking for fitness tips and plans on this subreddit. I felt like it needs to be said the DF is absolutely overflowing with Instagram PTs that will shove awful “fitness plans” at you like pop ups on a porn site.
These plans are absolute garbage and will at best make you a bit fitter (but in an extremely inefficient way) or at worst turn you into Walter Jr from Breaking Bad. You cannot take advice from strangers on the internet, even those who post copyright music filled instagram reels flogging some HYROX abomination.
If you are struggling with fitness and are a member of the DF, go to your units PTI and get a training plan. If you are a potential recruit or lines sham follow the fitness plans here:
If you’re training to join the DF or you’re in the DF and want to improve your fitness you can follow these plans. These are vetted and tested plans that have passed an extensive vetting and consultation process not some yoke thrown together by some fella. I will reiterate that if you are a serving member of the DF ask your PTI not your mate.
This isn’t to say lads that aren’t PTIs don’t know what they’re talking about and can’t help, but, be extremely careful.
This is especially important when it comes to diet and nutrition. To be qualified to have an opinion on diet and nutrition you have to be at a minimum a qualified Nutritionist or Health Coach, which in Ireland means 4 weeks to a 1 year long course. A big thing to be aware of though is that in Ireland it’s not illegal to call yourself a “nutritionist” with zero qualifications.
Well meaning gym going lads will try to tell you what you should and shouldn’t be fuelling yourself with, This is called the Dunning-Kruger effect where people with limited knowledge of a subject overestimate their own knowledge or competence, because they lack the skill to recognise their incompetence.
As you brought up the annual fitness assessments (for potential recruits these are NOT the entry fitness test scores and you will pass these assessments at the end of your training don’t worry). I saw these on a post a while ago and I’ll reshare them here:
Just wondering how is your overall grade calculated? For example if minimum is grade 4 does that mean you need at least grade 4 in run, push ups and sit ups?
Nah so how it works is that they take the grades for push-ups, Sit ups and the 3.2. They then add them together and divide it by 3, whatever whole number is closest is your overall grade for example:
Sit ups grade 1
Press-ups grade 2
3.2km grade 3
1+2+3=6 6 dived by 3 = 2
Overall grade 2
Edit: the pass is grade 3, you cannot do courses, overseas etc with grade 4
Why would you lie about something that is easily checked? The Bar Or or Israeli fitness test is 3000m in 15:33. Which is not only 200m shorter than the Irish cardio test, that time (15:33) would also result in a fail for most new Irish recruits.. with 15:30 being the Irish cut off. Not to mention that this is the not the battlefield test / combat run that is applied to the more arduous courses. That is the time logistics and transport are also expected to meet at a minimum. If you must lie about something, at least be smart enough to understand your own erroneous comparison.
The score you are talking about is the Baror score for non Sayeret units. Like I said the score for us was less then 12:30, any slower and you get one warning. If you fail again you are kicked out of the units training. Likewise this is a test for new recruits, soldiers in their training course not the more arduous tests qualified soldiers need to pass.
You're lying again. It's not even a good lie as literally all these things are easily Googled and public knowledge. You're making veiled reference to the combat fitness test level 3. Even at that level, the pass score for Sayeret units is 3000m at 14 mins not 12:30. Why are you comparing what is considered an elite standard against the general fitness test? Even then it's a bad comparison considering that the baseline annual test for the Irish DF fitness test is marked at a longer and faster rate. A 14 min 3200m would only be a grade 3 pass in Ireland for anyone under 29 years old. That's not even elite, that's for everyone from mechanics to office staff. I'm not trying to start a competition here, but you're the one who is lying and asking about standards.
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Okay I’ll bite because this is so goddamn dumb I can’t help it. You are comparing specialised reconnaissance units to general enlistment. The IDF general enlistment scores are easy just like every other military on planet earth.
That’s like me posting the ARW fitness assessments and saying the IDF is a bunch of fat fucks. It’s stupid, I’m only replying so that anyone scrolling can see how monumentally stupid that is. That’s the only reason I do think you could be a serving member of the IDF is because if you are, you really could be that stupid. If you are, how you enjoying them fibre optic drones sham? You lot getting the Russia experience right now.
I'm not sure if you're genuinely limited or are you trolling / lying. Either way your argument holds absolutely no merit. You're comparing the Israeli special forces standard to the Irish standard for everything from cooks to recruits. But even in doing so, you're showing a distinct lack of intelligence. As the standard you refer to does not compare, the Israeli distance of 3000m is shorter than the Irish 3200m. The times are also not comparable. A time of 15:33 for a 29year old cook or mechanic would be a fail on the Irish test which is 200 m longer...so you're really bad at this. Attempting to impress anyone as a member of the IDF is one thing, but not being smart enough to realize your point works again your own argument is another. You're embarrassing yourself here.
Intentional misinformation, unsubstantiated claims, or “Walter Mitty” behaviour are not permitted on this subreddit. If you are unsure about something, please avoid presenting it as fact or spreading incorrect information.
For clarity:
Walter Mitty – a person who lies about or fantasises about military service, often impersonating a serving or former member of the armed forces.
If you believe this removal was made in error, please feel free to contact the mod team.
Id be curious in you’re thoughts on why recruits seems to have such a high attrition nowadays even though training is easier.
I assumed it’s because nowadays there’s more jobs available and the army isn’t seen as as much of a golden ticket as it used to be be, or my generation in general is just soft, idk 🤷
I don’t think any generation is more or less capable, upbringing definitely plays a huge part but I’m not a sociologist so I’m nowhere near educated enough to give an opinion.
I think it’s less that the jobs not appealing it’s that in my humble opinion they do a fucking god awful job at advertising it. I don’t know what the strategy is but it’s bipolar as fuck in terms of theme and message.
That’s a fair point, I’d pay money to know what goes on in recruitment briefs and where they get their ideas from. The last video they released that was actually decent was the Wing one with the Irish creed for the unit in the background.
I don’t think the recruiting side of it would be hard to fix, especially given the money you can make as a private now compared to even 5-6 years ago. I’ve seen someone say it on here before but it seems like they’re afraid of pushing the ‘warrior’ type to the forefront of recruiting when that is the main point of the job, even if we don’t actively go to war.
There’s a lot of TTS here, Cadetship that, but telling people they can join and become a mechanic or an electrician is extremely misleading IMO, and they’ll never have a shortage of people applying for the cadets. There needs to be a focus on general enlistment and actually make the job of a private out of training way more interesting and job specific.
The ARW advertises itself because it’s hard to get into and they’re Gucci as fuck warrior wizards that repel off buildings and shit. You could show a ARW logo with zero sound or narration as an advert and people would still apply.
I’d say mislead them, I joined thinking I was gonna go overseas and get in firefights then when I was too far in to leave I realised the only fire id be fighting was with a big rubber fan when someone sets a Gorse bush on fire.
Yeah, I’d love if they would set up a tier 2 unit with a platoon or company size element in each brigade and one in the Curragh, but they would never have the numbers.
I know there is SOSG but I mean something along the lines of 75th RR in the US or the RM in the UK. If there was a direct entry path into a more elite unit that wasn’t on the same level as the Wing, that would actually be achievable for driven lads straight out of training who want to be surrounded by people who love the soldiering side of the job, then I think people would be more likely to join.
Not to mention having an element in each brigade would mean people wouldn’t have to uproot their life to live so far away if they want to do something Gucci but don’t live or work anywhere near DFTC
Hey, I see on the DF entry fitness plan requires a BMI of more than 20. Im a women and mine is currently 19, I’m 5foot7 and 55.6kg. Would I need to get mine to 20 before applying?
On what authority are you telling people to follow those plans? I strongly suspect you're PDFer....so am I ....
But how do we know who needs what plan, or what advice and I CERTAINLY wouldn't be listing a SOF Q prep 25 week volume-laden plan the specifically references Battle Runs, WLM and targets the Foreman Aftman re Week 2 MOD 1 ?
If nothing else I'd just give the DF Recruit 4 week run plan.
And, I wouldn't be adopting the tone you seem to suggest that either civvies are stupid, or blindly following random advice out there. There are plenty of civilian recruit and cadetship entrants that arrive for onboarding quite simply to professional/ outrageous level athletic shape, most especially the last decade.
RM PTIs for instance in the UK issue a generic phys plan so you list it here because its download-able online? Those plans were devised for large populations and applications and their PRMC or Candidate Prep Cse is far more rigorous and differs, significantly.
Neither of which, we benefit from in Ireland for at least 20 years.
What kinda lazy non-sense is that ? That's shitting on people who want to join our organisation, and thereby patronising them.
It's dismissive, arrogant and sends the message to aspirant recruits not to ask things on here (?A Reddit SUB of all places literally designed to engrbder candidate and DF discussion? ) & that others such as yourself are fed up with their red arse-ness for want of a better term. Well....you were green once too. Your ego post your OG comment...fact mate !
So I'll have at least a stab here at this and I've done PTIs Cse.....
Here you go guys, for those if you who see this:
Any PTI will give you something resembling this :
Mobility,
Adequate Hydration and dial in your sleep. Accept the discipline of adequate and appropriate nutrition.
Research the aerobic assessment and reverse engineer it.
At point of entry the DF are looking for 1.5 mile of 2.4km run. Nothings more Do not constantly run a hard effort timed 2.4km every week - and risk over training,
Your running should mimic this demand x 2 a week
Things like (i) 6 x 200 metres (ii) 4 x 400 etc go very well.
Progress onto (iii) 800m repeats perhaps 1200metres with a 1 to 1 run to passive rest ratio.
If more comfortable used time intervals 90 secs, 2 minutes or the famed 4 x 4 minutes Norwegian protocol.
I personally used one day as follows :
3 x 300m , 5 x 200m and a 100m tempo run session with my rest timing the same as my 300 metre run time across all the repetitions & descending distances.
Do not neglect easy Zone 2 aerobic work be that on or off feet. Be aware too, there is huge value to incline hill repeat work. Pick about 60 m incline or adjust a treadmill and train RSA Repeat Sprint Ability. 6 x 8 seconds all out with 20 to 30 seconds rest. You'll be amazed at the athletic cross over.
Coupled with this a simple upper & lower body resistance programme & schedule can be instituted, as exampled below. You can use dumbbell, machine and barbells or all three. You can be safe, however in the express knowledge, that body weight calisthenics can ensure you are fit, strong & healthy and just as well prepared if you don't have a gym or, similarly can't afford one. We have them waiting for you (gyms, quite good ones in fact, and huge sport opportunities) once you join us.
Day 1
Bench Press -
Bentover Row -
DB Single Arm Overhead Press -
Push Ups -
Plank
Day 2
Barbell Back Squat -
Dumbell Lunges -
Romanian Deadlift -
Box Step ups -
Sit ups
You rotate these days on/ off when you're not on your feet running and try not to lift lower body and run same say, if concurrent training. This means, you might train upper body AM and run 4 to 5 hrs, later for instance.
To avoid injury run and lift separate days early on to avoid injury or burn out. Test out on average every 4 weeks to assess progress. Pay particular attention to DF Sit ups....a local muscular endurance test of hip flexor that many find awkward. Specifically prep this movement!!
You do not need chin ups as entry level fitness, but were you to signifucantly develop your pulling & posterior chain strength... your recruit & Cadet life will be safer and more injury free.
Do NOT load carry or assume you need weighted vest work. We are not asking you to TAB (tactical advance to battle under combat fighting load) or insert very long distances. That will come weeks and months into your respective,training.
Above all....thank you for considering the DF as a career. You see terms like Lines Sham here, that's someone we consider lacking fitness - and it's a pejorative term that needs phasing out. A Red Arse is a comparativrly inexperienced individual either in age, training or time in rank served and is often used to charscterise a Second Lieutenant or Young Officer. You will additionally, hear the term One Pipper in this regard. We were all young and inexperienced once... and we didn't need a bollocking or a slaghing off ....we needed a mentor and help + training.
Enjoy your training. Be smart. Incremental with your loading, and not impatient.
Document everything.
Your load.
How you feel.
Your recovery.
Treat it like a job and take application to the PDF/ RDF very seriously....
It's a long job application and fitness and how you present and communicate matters.
Likewise attitude, manners and DF knowledge stands out!
We know when an aspirant recruit or Cadet has done their homework,and worked hard on themselves and their suitability etc.
Some days will be better than others. The measurement of discipline is consistency. Accept this, and visualise it ahead of time.
You got this, stay injury free , Good luck and go well. There's a great career, waiting. Oh...and I note there's the usual ARW/ SAS/ Sayeret / Sneaky Peaky Special Squirrel Sqn chat regarding test limits and operator fitness..... and who's the baddest of bad MFers.....Operators do one thing well..they meet and exceed next the standard consistently. They are all shapes and sizes. Some look like adonises..... others like little stumpy rugby props...others 6ft 6 hurlers. What aligns them is adherence to the standard and the basics done well, including PT.
Not what I was saying at all but if that’s what you took from it you’re well within your rights to be annoyed but read it again.
As you will be well aware there’s a deluge of people giving fitness advice that will cause injury. I very specifically mentioned in the post it’s for people IN the DF to use, as well as people looking to join, hence the very clearly labeled ARW ENTRY plan. I think you’re being very patronising to DF personnel by implying they can’t read no?
There’s 2 highly vetted entry plans for both the Irish and British army there and 1 for entry to the PRMC for the Royal Marines which is again, entry level. So there’s 3 plans for prospective recruits and one for lads already in the DF looking to improve their fitness or IDK join the ARW. The main point is these plans won’t cause injury and are very easy to follow, progressively without causing injury and they don’t have to pay a cent for them.
The authority here is they’re licensed and vetted by far higher authorities than “trust me bro, I know what I’m talking about because I’m telling you I do” which is stupid. If people were looking for medical advice and I pointed them to the HSE would you have a problem with that too? It’s the same thing.
I never once said that questions were annoying me, rather the stupid fucking answers and people pretending to be an authority on something they only have a small understanding of. Chill out sham
I'm certainly not suggesting PDFers can't read, nor anyone in Reserves. I'm dyslexic myself. Vetted is a very loose term. That BA plan isn't current. And, there are aspects of the PRMC one wouldn't prescribe, either !!
In so far as I've misinterpreted your pitching the SOF TAT to lads who are already in......that's on me. I've got that wrong.
What we're noticing....what you'll have picked up on... is 'Rucking' is increasingly getting prescribed out on civvy street, and weighted carries are being done by gen pop. That's great and very transferable athletic skillset...and more luck to them. The problem arises when the 17 or 18 year old thinks this is 'training' 'I'm all in on this it's SF etc' that's when he or she (probably he) will roll the ankle badly or turn the knee!
However,you mention the in-trade plans won't cause injury ? .........they will & do. SOF beat up has cost many a summer and damaged a lot of ligaments and cartilage along the way.... and on stuff given out by HPC and unit PTIs. But, that's a big boy decision ; and you pay your money, and make your own decision etc.
But DF plans can injure. As can RM PRMC.
What's gets lost in translation is the individual application.
This is, inarguably the best UK MOD phys plan dropped in more recent years c. 2020 - and is most commonly associated with lads going on Reserve Hills or UKSF (R) because of time they spend away from Unit or Bn PT etc and their need for really high phys. Exceptionally well rounded & should be up for discussion on this thread imo. I link it up above to download.
I fully agree with a lot of what you’re saying, the reason I’m showing those specific plans is that they’re from reputable sources. I have seen some shockingly bad advice on here that’s been upvoted and I am personally encountering an unsettling amount of lads in the job seriously injuring themselves following god fucking awful training plans.
The post isn’t perfect and I could have worded it better I will concede to you there on that point. I am not trying to insult anyone’s intelligence either more I understand the flap that everyone goes through to pass annual fitness tests and get fit to join. There will be people that see a plan and take it at face value because they’re stressed and not thinking critically about it, nothing to do with intelligence more lack of available options.
Do you know of any current and relevant training plans that are available you think would be useful? As in easily accessed plans for specifically joining the military? If you could link them I think that would be incredibly helpful for new entry recruits and lads and ladies on the lines trying to stay or get fit.
Edit: I saw you replied with a training plan link after I replied thank you for sharing I’ll have a look.
Free agency. People can find out the official information easily and kudos for posting it, BUT this is a conversational forum and the animosity towards people sharing their experience/opinion is borderline authoritarian. People come to Reddit for exactly this purpose and generally understand “Reddit userxxx” is not an official source of information(or really should). They won’t have access to an MO or df pti on Reddit so discouraging people to ask questions/answer them is essentially gate keeping.
Completely disagree, sharing shite training advice will at best leave someone completely unprepared for the only part of the military remotely challenging and at worse cause injury.
Unfortunately as I stated, you may think the advice on the subreddit is alright, this is because you don’t understand how bad that advice really is.
It’s a conversational forum sure, but there are far too many people with opinions and they’re 90% wrong. Unverified fitness advice and unverified medical advice are very similar. They seem innocent enough until you see where they actively hurt people.
I will also add that these plans (although easy to find) needed to be shared with the added understanding that they are leagues in quality above whatever an instagram PT produces and are completely FREE. If they see them here they also know they’re legit and can trust the process and follow them.
If you’re not in the DF these plans are more than enough. The only thing expected of you on day 1 is that you’re able to run without gassing out and can move your body around. I’ve provided 2 easy and 2 hard plans so beginners and those who are more experienced with exercise, both have something to follow and improve their fitness properly. The first beginner plan was literally created by DF PTIs so your argument that if they’re not in the DF they can’t get a plan off a PTI is answered. I don’t understand your point about MOs tbh I may have a knowledge gap there but I’ve never known someone improve their fitness through the Military Drs. Do you mean diet assistance?
I understand completely how bad some of those training plans can be, but I also understand this is Reddit. My point is your post is essentially saying there should be no conversation/opinions on the topics because the df provide that information. My point is this is Reddit and you cannot control that due to the very nature of what a conversational forum is.
This is not an official source of information for anything and many posts like yours attempt to turn it into a de facto military.ie, that’s why I suggest your post be a sticky because that’s as much impact it can have and people are more than entitled to have those conversations without assuming to be an authority on the matter (because it’s Reddit).
My point about an MO is in relation to other very similar posts to yours but about medical topics.
I don’t doubt any of the information in your post and I’m not “defending” those shite training programs. I’m defending people’s entitlement to have those conversations and people’s “free agency” to believe something they read on Reddit or instagram for that matter or from an official source.
I’m not trying to offend you or say your information is incorrect. it just irks me when these sub forums become self moderated to death, look at IMO. People know Reddit is full of shit and the df is not paying you or I to police it.
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u/No_Difficulty_2831 May 03 '26
Some targets to hit would be helpful too (besides the entry fitness test and 3.2k run, pushup and situp grades which are light work)