Mastering the Royal Marines PJFT: A Tactical Fitness Guide


Embarking on the Royal Marines Pre-Joining Fitness Test (PJFT) can be a daunting challenge, especially with the introduction of the new circuit version in the last two years. In this comprehensive guide, we'll break down what the test entails and share invaluable tips from a seasoned participant who completed the test after a workout session. Let's dive into the elements of the PJFT and explore strategic approaches to help you not only pass but excel in this crucial fitness assessment.
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**Understanding the PJFT Circuit:**
The PJFT circuit encompasses a series of movements, including burpees, sit-ups, holding the push-up position, and mastering the plank. The rounds are designed to test your endurance, core strength, and discipline.

**Tips and Tricks for Success:**
- **Core Focus:** While burpees and sit-ups might seem manageable, the core becomes the pivotal factor. Strengthen your core through targeted exercises in your training routine.
  
- **Strategic Rest:** Seize the rest time between movements. This breather is not just for catching your breath but also for mentally preparing for the next challenge. Use it wisely.

- **Utilize the Stretch Reflex:** Conserve energy during the test by capitalizing on the stretch reflex, especially during sit-ups. This technique can make a significant difference in your overall performance.

- **Mastering the Plank:** The plank requires motionlessness and discipline. Count the seconds to maintain focus, discipline yourself, and utilize the brief moment to recover and breathe.

- **Repeat Rounds:** Be prepared for the rounds to repeat after the initial set of movements. Mental resilience is as crucial as physical prowess in conquering the PJFT.

**Conclusion:**
Navigating the Royal Marines PJFT demands a strategic blend of physical and mental readiness. By focusing on core strength, utilizing rest intervals, and mastering the intricacies of each movement, you can elevate your performance. Remember, it's not just about passing the test; it's about embracing the discipline and resilience essential for your Royal Marines journey. Train smart, stay disciplined, and let this guide be your companion as you conquer the PJFT with confidence.

**Burpees:**
1. **Stand to Attention:** Begin with a firm stance, shoulders back, and eyes forward.
2. **Consistent Hand Placement:** Maintain the same hand positioning for every repetition.
3. **Solid Press-Up Position:** Transition smoothly into a sturdy press-up stance after the jump.
4. **Feet and Knees Together:** Keep your lower body tight, maintaining cohesion between feet and knees.
5. **Eyes Forward:** Focus your gaze straight ahead for balance and concentration.
6. **Core and Glutes Braced:** Engage your core and glutes for stability throughout the movement.
7. **Bum Down to Heels:** Ensure a complete descent, lowering your hips down to touch your heels.

**Sit Ups:**
1. **Fingers on Temples:** Place your fingers on your temples, avoiding neck strain.
2. **Elbows Touching Top of Knees:** Achieve a full range of motion by touching your elbows to the top of your knees.
3. **Simultaneous Touchpoints:** Ensure elbows, back, and head touch the floor simultaneously.
4. **Knees and Feet Together:** Maintain unity between knees and feet, especially crucial for rope climbs.
5. **Fast & Controlled Movements:** Execute sit-ups with both speed and control for optimal effectiveness.

**Press Ups:**
1. **Solid Body Alignment:** Keep your body in a straight line from head to heels.
2. **Feet and Knees Together:** Maintain unity between feet and knees for stability.
3. **Looking Slightly Ahead:** Gaze slightly forward to preserve a neutral neck position.
4. **Core and Glutes Braced:** Engage core and glutes for a strong, controlled press.
5. **Lock Elbows Out at the Top:** Fully extend your elbows at the top of each press-up.
6. **Chest Down to Required Standard:** Ensure your chest reaches the required standard for each repetition.
7. **Fingers and Thumbs Together:** Maintain hand positioning with fingers and thumbs together.

**Plank:**
1. **Solid Body Alignment:** Keep your body in a straight line from head to heels.
2. **Feet and Knees Together:** Maintain unity between feet and knees to maximize stability.
3. **Looking Slightly Ahead:** Gaze slightly forward to avoid straining the neck.
4. **Core and Glutes Braced:** Engage core and glutes for a stable and controlled plank.
5. **No Fidgeting:** Stay motionless without any unnecessary fidgeting or adjustments.
6. **Control Breathing:** Breathe steadily and consciously, avoiding shallow breaths.
7. **No Wimpy Noises:** Maintain focus without any distracting or unnecessary sounds.
8. **Control Your Body - Zero Shaking:** Keep your body still, with no noticeable shaking or instability.

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