The British Army’s Role Fitness Test Soldier (RFT(S)) was put into service in 2019 for Ground to provide an assessment that replicates real-world tasks commonly required of the ground soldier. It is age and gender-neutral – no adjusted scoring for younger/older soldiers or male/female soldiers. This fitness test is also strictly pass/fail by event, with specified times that the soldier must complete the given task in. More information and video demonstrations of the events can be found by HERE.
This 7-week, 5x/week training program is specifically designed to prepare athletes for the RFT(S). You’ll take the full RFT(S) on Week 1, 4, and 7. Follow-on progressions are based on your most recent RFT(S) results.
This training plan is designed to be completed the 7 weeks directly before your assessment. Week 7 in the plan is an unload/taper week into your event.
WEEKLY SCHEDULE
- Monday: Fire & Movement, Water Can Carry
- Tuesday: Lift & Carry Shuttle, Casualty Drag
- Wednesday: Vehicle Casevac, Water Can Carry
- Thursday: Lift & Carry Shuttle, Casualty Drag
- Friday: Loaded March/Tab Intervals
REQUIRED EQUIPMENT
- Ruck/Pack with 40kg and 25kg of weight. We recommend a 25kg sandbag and a 15kg sandbag for an easy transition. Defer to your unit’s loading SOP’s if stated otherwise. Please note the time requirement differences for Infantry and Airborne/Para units.
- Equipment provided by your unit to conduct the actual RFT(S)
- Stopwatch and a known distance track or a GPS watch/app for tab pace
COMMON QUESTIONS
How long with the Training Sessions take?
45-90 minutes.
What does “4/8x” mean?
The first number is for women, second is for men, both for reps:
4/8x Chin Ups = Women do 4x, Men do 8x
What Equipment is Required?
- Ruck/Pack with 40kg and 25kg of weight. We recommend a 25kg sandbag and a 15kg sandbag for an easy transition. Defer to your unit’s loading SOP’s if stated otherwise. Please note the time requirement differences for Infantry and Airborne/Para units.
- Equipment provided by your unit to conduct the actual RFT(S)
- Stopwatch and a known distance track or a GPS watch/app for tab pace
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: coach@mtntactical.com
DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.
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