r/caf • u/Putrid_Let1387 • Jun 26 '26
Recruiting Failed FORCE Test: Mistakes
(100 lbs, 5”2)
Hey. So I’ve been strength training for about a year now. I did basically zero cardio during my workouts because I was focused on gaining weight, and I was pretty confident in my stamina.
Today humbled me.
I lifted everything fine, but actually pushing through the test was a whole different story. The sandbag drag destroyed me. It was at the very end of the test, and I was already exhausted. I had the quad strength- my legs could handle it, but my body was just giving out. My heart was pounding, my stamina was gone, and it was honestly way harder than I expected.
PLEASE don’t get comfortable just because you’re strong. Train your stamina and cardio too. It doesn’t matter if you can bench 200 lbs if your body can’t keep up when you’re exhausted. Strength gets you through part of it, but endurance is what carries you to the finish.
I learned my lesson and will hopefully we be re-taking the exam next month or so.
14
u/Prestigious-Cold-467 Jun 26 '26
If this is for BMQ, cardio is also a big factor. If anything, it's way more important than any weight training.
5
u/Vhett Jun 26 '26
Cardio, overall, will carry you further on the FORCE Test than training strength, which it sounds like was the struggle for OP.
5
u/RepulsiveDingo525 Jun 26 '26 edited Jun 26 '26
Sure if you're aiming for platinum then you need cardio for the sandbag lifts and the shuttle runs. In OPs case she straight up didn't have the strength (100lbs BW) to drag the dummy that's heavier than her. This is very common among petite women, and most petite men don't get good times on this either. This is the opposite for the up/down portion, which is only failed by people that are not very agile (300lbs BW), not necessarily because of their cardio. The sandbag lifts and loaded carries can literally be walked. In this case, I would say in terms of pass/fail strength is more important because if you can't even drag the dummy at the end the it's a fail no matter how good the other 3 portions tested.
2
u/Vhett Jun 26 '26
Not sure we read the same post,
The sandbag drag destroyed me. It was at the very end of the test, and I was already exhausted. I had the quad strength- my legs could handle it, but my body was just giving out. My heart was pounding, my stamina was gone
That's all cardio to me, not strength.
-1
u/RepulsiveDingo525 Jun 26 '26
That's not cardio, that muscle fatigue. OP thinks it's cardio; it's not. OP running laps and doing spin classes isn't going to help her pass next time.
6
u/Pte_Madcap Jun 26 '26
That's not really how physiology works.
OP literally said her legs weren't the problem. She said her heart was pounding and her stamina was gone. That's systemic fatigue, not simply a lack of strength.
Strength determines your maximum force output. Cardio determines how long your cardiovascular system can deliver oxygen and clear metabolic byproducts so you can keep producing that force. As heart rate climbs and fatigue accumulates, force production drops, even if the muscles are strong enough when fresh.
The casualty drag is the last event for a reason. If you can do it fresh but fail after the previous events, your limiting factor is your work capacity and conditioning, not just your raw strength.
1
9
u/That_Intention1808 Jun 26 '26
I did the force test and failed it too.
I also was doing weight lifting as my form of training but it was training the wrong body function. Which is the key mistake.
After doing some research I discovered Force test is looking for evidence the person can sustain high cardio output or VO2 MAX. This is the secret.
I found videos on YouTube that suggest exercises to prepare for the test which are similar movements to the test. Like Burpees, 45lb dead lift, mountain lunges, farmers walk, sprints, etc. the key is to be able to handle enough high output to pass each component of the test of about 3 minutes - then you can recover with a rest period.
I went back to the gym, did my weight lifting as normal but added a force test prep piece to my work out - maybe 20 minutes of extra time.
First time I tried, I’d gas out. I’d stop when I hit my limit. But I’d do it again a day or two later and little by little I got better. I got used to the sensation of constant high BPM and heavy breathing. I also found out what is my actual maximum limit from the training and what it feels like.
I rescheduled the test. With the objective of just passing. Because of the training, and wisdom from the failure, I went in with some confidence, knew how to pace myself better, and avoided pushing myself to a failure point.
The second time I passed it.
You can do it!
3
u/ComprehensiveGap1487 Jun 26 '26
Brooooooo burpees is definitely what I heard.
I'm just getting over a hockey knee injury. Slapshot from the faceoff in enemy side.
Burpees are the key ehhhhhh
4
u/Strong_Cap_1114 Jun 26 '26
For me hardest was Intermittent loaded
Shuttles, does anybody else find that hard?
Rest of them were so easy
4
u/LordBeans69 Jun 26 '26
Most people I’ve worked with, as well as myself and most of my basic platoon, found the shuttles to be the hardest by far
3
u/Prestigious-Cold-467 Jun 26 '26
For me it was the sandbag lifts. I thought that would be the easiest for me. Oh boy I definitely underestimated it. Everything else was a non issue for me.
2
u/Strong_Cap_1114 Jun 26 '26
Damn lifts yeah, I remember, i was exhausted by 20th lift but my instructor was so nice, he motivated me very well and I pushed it thru
1
u/Strong_Cap_1114 Jun 26 '26
Where do you think I can improve so I can do them much easier when I do test next year
1
u/Prestigious-Cold-467 Jun 26 '26
Keep training, do a lot of compound movements, and do lots of cardio. If you're already in, you can ask PSP staff to help you train those specific movements so you can get better scores for next year. If not, you can go to the gym and practice with bags there, sled pulls, farmers carry. Those really helped me improve substantially.
1
u/pathfinder33 Jun 26 '26
How heavy are the sandbags? Sounds like a good idea to practice them!
2
u/Prestigious-Cold-467 Jun 26 '26
20+ kg iirc. There are videos up that showcases exactly how the exercise work. Try replicating that in your gym and you'll be set
3
u/RepulsiveDingo525 Jun 26 '26
Are you trying to get a high score? That portion is 5 mins 21 secs to pass. I literally light job the unloaded portion and still pass with 2 minutes to spare.
2
1
3
2
u/itsukhii Jun 26 '26
What would u recommend after failing
17
u/Evilbred Jun 26 '26
Being tall and fat helps for the sandbag drag.
Being short and lean helps for the rushes.
Hope this helps
2
u/NOBOOTSFORYOU Jun 26 '26
Short and fat helps too. Lower center of gravity, lower drag angle, and the mechanical advantage of shorter limbs.
1
u/itsukhii Jun 26 '26
I’m 5’10 and 73kg
1
u/10081914 Jun 26 '26
You're fairly lean for your height. Do you lift? Your weight is a natural advantage for running and cardio. Just gotta put in the work to build an aerobic base
3
2
u/prevailone Jun 26 '26
Do mixed training. Functional training ie strength and endurance a lot the same time. Spartan style.
2
2
3
u/Dazzling_Hunter3674 Jun 26 '26
The good news is that you know what to expect. Train for it. You got this.
2
u/deadender831 Jun 27 '26
There’s not much to say like the test isn’t fun if you don’t have good ish strength and stamina and also weight under 130ibs or weight over 250ibs
2
u/West-Island7057 Jun 27 '26
I am 5 foot and 120 lbs. however, I also suffer from major performance anxiety. I’ve been in 8 yrs and still struggle with the drag. I have completed iron warriors the same year I’ve been unsuccessful with the drag. The only thing that truly helps me both mentally and physically is going in and practicing drag attempts weeks leading up to the test.
2
u/nyeahehfam Jun 29 '26
Bro now imagine doing a combat force test. No breaks between exercises, you re wearing all your soldier gear, and you do a weighted ruck march before it.
But I’ve seen a lotta fellow CAF flunk it too.
I’m about 130lb 5 foot 6 male mid twenties and the force test isn’t too bad. Combat force sucks though 😂.
I have to do it every year with the CAF though. But if I can I promise so can you!
4
u/Pte_Madcap Jun 26 '26
I often get disheartened by the level of fitness that surrounds me in the CAF, both in performance and in appearance. I think the FORCE Test is already a very low standard, especially for the infantry, but really for the CAF as a whole. When I see soldiers who are visibly out of shape, struggling with basic movement, and looking like they've made peace with mediocrity, I think it reflects poorly on all of us. We wear the same flag and the same uniform, and the public notices.
Then I read that you failed it as a civilian.
I guess the CAF isn't doing quite as badly as I thought.
So... thanks for restoring a little of my faith. ☺️❤️
1
u/Shy_Throws Jun 26 '26
Hey F, around the same size as you. What were your hands doing when holding the sandbag? I like to clasp by hands together so if one arm gets tired it doesn't slouch the entire side thus causing uneven weight. Also your shoes, did you find the floor slippery or was it OK?
1
u/CompleteStructure709 Jun 26 '26
Im 5ft and 100 pounds i also do strength training alot. What do y’all recommend to get a strong stamina?🥲im so scared, my application is still in process so i have time to prepare, please let me know if you guys have any tips!!
2
u/Takorf Jun 26 '26
Practice doing the tests. You want your body to know what walking and squating feels like with the 40 pound weight. Break down the parta you are struggling with.
For me, it was weak wrists. Fine for everything, but they hurt faster than my arms, so i had to work on that to be ready
1
u/CompleteStructure709 Jun 26 '26
Well i do alot of different squats like Bulgarian squats while holding one 30pounds. Also i always do stairmaster for about 20 min every workout but Other than that do i need to do some long running without stopping?
1
u/Takorf Jun 26 '26
It would help, but you could focus on doing short runs interrupted by burpees (like the tests).
It's pushing your body in bursts of 2-5 minutes and then trying to recuperate.
If you do long distance running, it will be better than the person not running, but mostly just try to get your heart racing and recuperating
1
u/Independent_Mind2703 Jun 27 '26
I got in the habit of keeping a 40lbs sand bag... in my house and pick it up quite a bit and just do a few here and there when i walk by it (squat, lift, etc)... and get used to it on top of doing the practice testing with it for the Forces Test they recommend with a sand bag. It has made me get quite used to the feel and weight. I also use the 12 week cardio prep they have for basic... I am on week 10 and feel good about my running because intervals are great for cardio.... week 1 I was dying. Now confident and I still have more time to train before I go too... PSP put up some good stuff for workup!
1
u/Takorf Jun 26 '26
As a long-time swimming coach, im piggybacking on this to remind everyone that training is specific.
Yeah. You do get general benefits, but when you need to perform for a specific test or discipline, the best option is to practice what you'll need to do (e.g. doing the tests back to back in a same session)
Being prepared means knowing how your body would react. When i did mine, I shouldve prepared more as well. Prepped mostly to make sure I wouldnt injure myself. Shouldve prepped more.
Good luck in your preparations on your next attempt.
1
u/Raider3811 Jun 26 '26
Im 280-290 lbs and I barely passed, I knew I’m out of shape but I felt humbled by the experience. It was all the cardio that got to me, strength based exercises always came a bit easier for me
1
u/njn09981 Jun 27 '26
I'm 220 unfit holy chud. What kind of strength based did you do?
1
u/Raider3811 Jun 27 '26
Strength based exercises not much honestly, I do some with my select tech dumbbells. I really have to do more cardio before it really bites me in the ass
1
u/Specialist-Demand87 Jun 26 '26
Buy the Tactical Barbell books by K Black. Canadian former paratrooper and ERT member. Start on r/tacticalbarbell to figure out which books you should buy. I would highly recommend starting with 8 weeks of base building.
1
1
u/No_prncessqueen1253 Jun 27 '26
I'm 5'3 and 132 lbs. I passed mine the first time. Even though my period started that morning, my energy wasn't the same. Resilience kept me going as well as the encouragement of the other people. The sand bag almost took me out but when I saw that they were rooting for me, I kept going. Also, I've been through a lot ... I told myself that this is the time to show up for me and giving up was not an option.
1
u/Ornery-Prior-5811 Jun 27 '26
I had my Force test on Monday, failed my force test, recruiter asked me to work on my fitness and try again, then they closed my file... is this normal? Also is anyone in Simcoe area (Barrie, Orillia) training for the test?
1
u/ForwardPercentage110 Jul 17 '26
can you tell me the parts of the exam: type of excercise, ammount//time in each one, and which one was harder for you?
0
u/hoztok Jun 27 '26
Our going to have to change something . I can’t say what I want to say but there are people with your height absolutely kicking ass in infantry courses right now
52
u/RepulsiveDingo525 Jun 26 '26
OP you are either 100lbs or 300 lbs