2023 RAF Pre-Fitness Test Breakdown. Part 1 of 2 RAF Fitness.

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Hi! Hope you guys are doing well. Another long ass video here. Here is the 4th episode of my journey in the RAF. Today we are talking about my fitness plan week-to-week in terms of the physical and dietary element also. Hopefully it helps you guys get some understanding if you are starting out or helps you if you are already running. Let me know how your fitness goes if you have your fitness date set and I'll see you in part 2 :)
What I Didn't Include/Explain futher
Why I ran outside instead of gym?
A: Because I found my ankles started to hurt while running on the treadmill for some reason. In addition outside is always better for running in terms of stamina.
Cooking Oils
Please remember that cooking oil such as olive and sunflower etc are really not that good for you so I swap cooking oil to either beef dripping or coconut oil.
Treadmill Timings
Keep in mind if the speed is measured on Kmph on the treadmill then the speed I do which is 13.5 Kmph will do the run from start to finish at around 10:48 or something like that. Obviously test this out for yourself if you want.

Опубликовано:

7 сен 2024

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Комментарии : 39

@akeemmckenzie4741 9 месяцев назад

train hard everyone who is in the process, I start BRTC in January.. good luck everyone..

@alfie3316 8 месяцев назад

Hi mate how long was it from passing your fitness test till your start date?

@akeemmckenzie4741 8 месяцев назад

I did fitness then about 3 days after I got invited to do the PGSC which was 4 weeks after then got start date same day after passing PGSC.. so roughly 5-7 weeks between fitness test and start date.. train hard for you PGSC if you going regiment..

@alfie3316 8 месяцев назад

@@akeemmckenzie4741 thanks for that

@upton9300 9 месяцев назад

Just finished Phase 1 about to go Phase 2 boshhh

@JakeGchannel 9 месяцев назад

Nice! Have any tips for anyone about phase 1?

@connordoherty1646 8 месяцев назад

i found it really helped to run at odd times of day like really early in the morning when i just wake up and really late in the evening

@JakeGchannel 8 месяцев назад

Yeah I do as well. Morning not so much as I have to get up early for work but evenings defo.

@a_lwsx 9 месяцев назад

Hi Jake, Thank you for making these videos theyve been so helpful. Im hoping to apply for next year and ive been so scared to make that first step because it will be (for me) a life changing decision

@JakeGchannel 9 месяцев назад

Yeah its not easy for anyone. I have my own current personal responsibilities which always makes it scary to go into the RAF even to this very day but you will always have that downer voice in your head regardless if your 16 or 60 in any part of life. In regards to taking the first step and putting your application through just do it because I sat around for like 4 weeks thinking "Oh ok I'll get my fitness up to that level then I'll put my application in" luckily I had a good surroundings in terms of social and close friends convinced me to take the first step even though I don't feel ready because you never truly will and if I didn't put my application in when I did then maybe I would of never got the opportunity and that haunts me more. Hope this helps :)

@willmorgan4350 8 месяцев назад

Passed the PJFT :D, wasn't as bad as I expected however, I wasn't allowed to listen to music on the run so that went very slowly, was given 3 minutes to cool down after the run, then had to do the press-ups and setups consecutively, so I was told, if I finish the press-up number in 30 seconds, you get the rest of the time to rest, then have to start the situps and the end of that, after running makes them way harder lol, but onwards to OASC :D

@JakeGchannel 8 месяцев назад

That's great to hear! Good luck with it. What was your weekly fitness plan like?

@willmorgan4350 8 месяцев назад

@@JakeGchannel made up most of the time 🤣basically everyday I did the fitness test in the gym then played squash for an hour

@JakeGchannel 8 месяцев назад

@@willmorgan4350 See easy peasy but I bet that squash playing comes into it 100%.

@NabyLad1 8 месяцев назад

Love the videos mate. What trade are you going?

@JakeGchannel 8 месяцев назад

Currently doing Cyberspace but as my application is 'deferred' until my medical comes through that could change but hopefully not.

@willmorgan4350 9 месяцев назад

Feels like we're going through it together now lol, passed the medical got my PJFT in 2 weeks lol

@JakeGchannel 9 месяцев назад

Lucky you I'm still waiting for my medical to be signed off which is crazy but is what it is. Think my fitness would be after Christmas but who knows. Good lucky with your fitness. What was your fitness plan for the PJFT?

@willmorgan4350 9 месяцев назад

@@JakeGchannel ah damn hopefully comes through shortly, I’m a squash player so do that most of the time, bascially do a mock test everyday, press-ups and sit-ups will consistently go up but running I’ve always found hard, my hardest part is trying to switch off while running

@JakeGchannel 9 месяцев назад

@@willmorgan4350 I hear you! My hardest is the breathing part I believe. My muscles don't ache that much cause I walk so much but I always feel like I'm out-running my breathing if that makes any sense. Surely the squash would defo improve your cardio tho.

@epicmafia2046 9 месяцев назад

@@willmorgan4350do you run with music? That’s how I switch off then once your adrenaline is going you get into the zone naturally and keep going

@willmorgan4350 9 месяцев назад

@@epicmafia2046 ye, I just spend the whole time trying to tell myself to switch off lol, slowly starting to get used to it though

@l_trips_ 9 месяцев назад

Hey Jake, I did my medical test on the 22nd November, they only took my blood and told me to go, my question is, when would I expect my blood test results and should I call up the hospital if they’re taking too long?

@JakeGchannel 9 месяцев назад

Oh really? They never took my blood. Have you mentioned on your initial medical assessment that would warrant a blood sample?

@l_trips_ 9 месяцев назад

@@JakeGchannelyeah they sent me a capita medical document asking me to fill out a form for a blood test to test for sickle cell trait and hand it in at the hospital

@l_trips_ 9 месяцев назад

@@JakeGchannelupdate: I got a notification that my blood results have arrived so I’ll be booked in an appointment next week to go through the results

@l_trips_ 9 месяцев назад

@@JakeGchannelanother update: got my test results back, tested negative for sickle cell trait, now I’ll be booked for face to face appointment

@JakeGchannel 9 месяцев назад

@@l_trips_ Ok good hopefully it goes well!

@itsrichard1315 9 месяцев назад

Hi Jake, just wondering where you heard that you should score more then the minimum requirements on the PJFT as there is limited positions?

@JakeGchannel 9 месяцев назад

Yeah I have heard. I know the RAF Regiment Gunner needs more than the minimum. But yes that links in to always try to do push more than you set out to do. I would only focus on myself though. If my max currently is 10:30 in run for example then I'll do that.

@itsrichard1315 9 месяцев назад

@@JakeGchannelI’ve heard for officer roles that is the case but they care more about aptitude scores (to get through the sift) then fitness scores. as far as I’m aware it’s a pass or fail tick box exercise. Doing your best is defo the correct thing to do tho

@itsrichard1315 9 месяцев назад

@@JakeGchannel but yeah Reg and PTI require more

@JakeGchannel 9 месяцев назад

@@itsrichard1315 I mean I think for most roles its ok like I used to always check the RAF role sections for a few years prior to joining up and they always had recruiting on the engineering/catering/Cyberspace etc so I don't think its much problem for those roles its more for the demanded roles. For example if you're going in as pilot even though it states C minimum you will need at least A to even be considered just because of the level of competition.

@JakeGchannel 9 месяцев назад

@@itsrichard1315 In terms of fitness just keep pushing as hard as you can. If you can hit 10:30 on the run and that's your best currently then no need to be ashamed or disappointed I don't even get near that most times so is what it is.