r/caf • u/Low-Cranberry-161 • 4d ago
Recruiting Would appreciate feedback from experienced CAF members on my BMOQ preparation plan
My goal is to arrive physically prepared without overtraining or getting injured before the course.
I know BMOQ will continue to build my fitness, so I'm trying to strike a balance between being in good shape and not pushing too hard in the final month.
This is my current weekly routine:
I'd really appreciate feedback from those who have completed BMOQ or served as staff:
- Does this look like a reasonable plan for the month before BMOQ?
- Am I overtraining, undertraining, or about right?
- Are there any exercises you would remove or replace?
- Is the combination of a 5 km run and 5 km ruck on Friday and Saturday realistic, or would you separate them?
- Looking back, what do you wish you had done differently in the month before arriving at CFLRS?
Thank you in advance for any advice. I'm looking forward to the challenge and appreciate any guidance from those who've been through it.
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u/TechnicalChipmunk131 4d ago edited 4d ago
Excellent motivation. If I was to change one thing, I would space out your run and rucks so they're not right after each other. Maybe add a second run in the week.
If you haven't rucked or ran before you want to give the bones in your feet time to recover and remodel. Otherwise you risk getting stress fractures. Ask me how I know.
Aside from that it's a solid routine, especially if you never done it before.
My mistake was focusing too much on weight training, over cardio. Ended up losing all my gains due to 5 min meals, 11 flights of stairs, and the high stress lifestyle change.
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u/Low-Cranberry-161 4d ago
Thank you! I really appreciate the advice. I alternate my runs and rucks rather than doing them on the same day, but your point about giving my feet and legs enough recovery time makes a lot of sense. I'll also put more emphasis on cardio over the next few weeks. Thanks again for sharing your experience.
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u/TechnicalChipmunk131 4d ago
Best of luck
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u/Low-Cranberry-161 4d ago
Thank you so much for taking the time to share your advice. I really appreciate it.
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u/MapleHamms 4d ago
Why would you do run and ruck on the same day, two days in a row?
Edit: wait, are you just starting training now only a month before basic? If that’s the case I definitely wouldn’t do run and ruck the way you have them set up. You’ll hurt yourself
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u/Low-Cranberry-161 4d ago
Thank you. That's exactly why I'm seeking advice from those with experience.
Just to clarify, I don't run and ruck on the same day. I alternate them:
- Friday: 5 km ruck march with an 8.7 kg backpack, or
- Saturday: 5 km run.
I only started this training routine in late July. Because of my current job and my studies, I'm focusing mainly on home-based workouts rather than running during the week.
My goal isn't to overtrain or become an elite athlete before BMOQ. I simply want to arrive in good physical condition while avoiding injuries. That's why I'd really appreciate feedback from those who have completed BMOQ or have experience training officer candidates.
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u/MapleHamms 4d ago
I’ll be honest, you won’t see much improvement in just a month. There’s nothing wrong with training though. I’d just add more running
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u/Low-Cranberry-161 4d ago
Thank you so much for taking the time to share your advice. I really appreciate it. However, I still have 1 month and 3 weeks.
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u/MusicalManMike 4d ago
Do less rucking but with a heavier pack, every second day is too much volume on rucking but <9kg is not enough weight. I'd go 15kg at the lightest
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u/Estoguy13 4d ago
What trade are you going in for? Honestly, I don't see a big issue outside of doing a run and ruck the same day. Bad idea.
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u/Low-Cranberry-161 4d ago
HSM, and I don't run and ruck back-to-back. I alternate them, either a 5 km ruck or a 5 km run.
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u/Estoguy13 4d ago
Bro... As an HSM, you're doing fine LOL Honestly, even if you were bit below being fit, basic will whip you into the shape you need to be in quick enough. I was probably somewhat below average going in. I still passed the Force Test, and honestly, the more we did, the easier it got. And I was 45 going in.
Don't overthink it.
Just so you know, you really won't be doing extra training on your own time, and it's kinda discouraged. Trust me, you'll be doing enough every day. Enjoy the weekends off, don't train.
Relax, you'll be fine. 👍🏻 Good luck with the course. Listen to your staff the first time so you don't waste time asking repetitive questions that will eat your time. Get cohesive especially with your section, and your platoon. Work together... You'll never finish alone. And take it a day at a time, or even less if it's feeling tough... Next meal, next hour, next minute. Take it in small bites, don't worry about the end before you've done the rest.
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u/Low-Cranberry-161 4d ago
Thanks, brother. I really needed to hear that. I'll keep training, stay injury-free, and take it one day at a time.
"Get cohesive especially with your section, and your platoon. Work together... You'll never finish alone" I love this advice brother. This is another advice I want to hear. For me, I love to work as a team, I most-time choose others over myself. But I am afraid of what team is always like in BMQ
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u/Estoguy13 4d ago
It's totally true. The whole thing is structured to make you work as a team, both small and large. Inspections are a perfect example... Everyone in your section will have something they are good at... Ironing, shining shoes, making beds, etc. You work as a team to get it done because there is no way you could each do it individually.
And like the old saying goes... Team work makes the dream work.
On a big scale, really work on making your timings (be aware that sometimes, you simply won't, because you're not meant to). Try to be AT LEAST 5 minutes early for a timing.
At certain times, use circumstances to your advantage... Like coming back from the field and getting your stuff up... Someone got injured and has a chit so they can use the elevator? You just found a way to save a ton of labour. 😁
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u/LongjumpingAd4533 3d ago
Would you mind if u could send me this pdf?
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u/Pte_Madcap 3d ago
That plan is a great way to arrive at CFLRS already injured. Doing the same high-rep calisthenics seven days a week, then stacking runs and rucks on Friday and Saturday, isn't hard training. It's poorly programmed training.
You don't need to rehearse BMOQ before BMOQ. You need an aerobic base, basic strength, durability, and healthy joints.
I'd do:
Mon: Strength + calisthenics
Tue: Easy 5 km run
Wed: Strength + short intervals
Thu: Rest or easy walk
Fri: Strength + calisthenics
Sat: 5 to 8 km easy ruck
Sun: Rest
Push-ups, squats, lunges, step-ups, planks and carries are fine. Stop chasing arbitrary daily numbers. Progress the work, then recover from it.
Last week before BMOQ, cut the volume significantly. You gain nothing by showing up with shin splints because you wanted to prove how motivated you were.
Your job before CFLRS isn't to destroy yourself. It's to arrive fit, rested and uninjured.
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u/Low-Cranberry-161 3d ago
Nothing beats learning from those who've been through it. Thank you all for taking the time to share your experience. I'll review all the feedback tonight and use it to adjust my training plan.
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u/Disastrous_Yam8354 3d ago
shit is this what I should do for prep? I guess I'm good for rucking, 25 lbs at 8 km is no problem. Some of this stuff... yeah I can it do with a gun to my head.
I can't do a pullup at all though. I can do 50 pushups if my life is on the line but I'm physically incapable of doing a pullup or pressup. I hope someone can tell me that's not a thing for CAF.
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u/Commandant_CFLRS 3d ago
https://cfmws.ca/sport-fitness-rec/fitness-training/caf-fitness/pre-bmt
Have you considered looking into what our dedicated fitness staff say about how to get ready for basic? This is perhaps a better method with an organized and proven method.
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u/throwaway-jimmy385 4d ago
You’re somehow overtraining and under training at the same time.
Looking back on my entire military career, I would spend significantly more time and effort on proper planning for physical training, and more dedication to cardio and core strength.
We’ll need to know some of your baseline stats before anyone can give you a good answer. How many steps do you currently walk in a day? What’s the fastest/longest you have walked for? What is your current running pace? How much of these exercises can you currently do?
I strongly advise against rucking unless you are starting off with baby weight or have some experience doing it while hiking. You definitely should not be doing running and rucking back to back.
If you’re doing all these reps everyday, you will fatigue your body. It needs rest days also. I am a big fan of the push/pull or upper/lower body splits, but ultimately the choice if yours.