By: Major Leslie-Anne Bailliu, MD, BScPT, CCFP(COE), FCFP
I’m a very physically active middle-aged woman, and yet I always feel stressed before doing the FORCE test, fearing failure and injury. I enjoy hiking, running, cycling, and swimming - none of which sufficiently develop the upper body strength needed to pass. Truthfully, I feel challenged by all four components of the test.
This year, I decided to make my training a more positive experience; prepare better, empower myself for the journey, and share knowledge gained. I’m happy to report, I passed! Believe in yourself to succeed injury-free and enjoy the journey! You can do it!
When preparing for physically demanding activities, it’s key to progressively increase training intensity to improve your performance and reduce the risk of injuries. So, I built a three-month plan: 30 minutes of cardio, 30 minutes of stretching/mobility exercises three days per week, plus one Conditioning PSP class and a brisk 30-minute walk daily. I also have my “Fab five” exercises: lunges, squats, plank, inch worm with push-ups, and sit-ups and maintained my program during the holidays.
My last month of training focused on the four components of the FORCE test, paying attention to what I found challenging. I did two FORCE practice tests – one month, then two weeks prior to my actual FORCE test. During the 20-metre rushes, I targeted the get-up-and-go aspect of this activity, practising the push-up to lunge movement to help with my forward momentum. I did six to ten sandbag lifts focusing on my grip, which improved my confidence. For the intermittent loaded shuttles, I practiced lifting the bag and using the swing momentum to place it on my shoulder while walking. I also strategically “rested” on the load and ran on the unload. During the sandbag drag, I used a modified judo grip with elbows extended and held firmly against my torso, and of course: breathe-breathe-breathe!
Tips & Tricks:
Hydrate well 48-72 hours before the test.
Cut your fingernails short - helps gripping the sandbag & avoids nail injuries.
Remove all jewelry.
Have a small meal two hours before the test - something you have tried before and that works well for you. Toast with peanut butter, a banana, orange juice, and a coffee worked for me.
Women should consider wearing an incontinence pad or bladder support (inserted into the vagina like a tampon).
Ensure your running shoes fit well and have good traction.
Key messages:
Maintain a good baseline of fitness training throughout the year.
Plan three months of targeted training before the FORCE test – if you develop pain or difficulties, consult a health care professional.
Consult PSP to help prepare for your test and do their FORCE practice test sessions with enough lead time to adjust your training as needed.
“Turn nervousness into excitement” (wise words from Tony @PSP).
Maj Bailliu is a bilingual military doctor, previously a physiotherapist, with a focused practice seeing patients with musculoskeletal issues. As a new member of the Strengthening the Forces team, she works on injury prevention and promoting active living.
Strengthening the Forces is the CAF/DND’s health promotion program providing expert information, guidance, training, tools, and leadership support to improve CAF members’ health and well-being.
Originally posted on January 13, 2025 - Defence Stories
Article Source link: Strengthening the Forces: The Force Test – you can do it! - Canada.ca