Push Ups For The ADF/Police
Although push ups are no longer a requirement for Navy & Air Force pre-entry fitness assessments (see know your fitness standards), they are still something that EVERYONE should be working on.
Being able to perform a good amount of push ups indicates a good amount of upper body strength and muscular endurance which is critical to have as a tactical athlete.
Navy and Air Force no longer require you to be able to perform a push up before you enlist but this does not mean you are not required to do them once you are enlisted.
If you are able to create a solid baseline of upper body strength and muscular endurance which is displayed by the amount of push ups you can perform then you will not only be able to pass your fitness tests at basic training but you will find that this additional upper body strength will help with a multitude of tasks including obstacle courses, hand-hand combat, fire and movement, body drags and even holding a rifle at your shoulder.
Below is an in-depth video about how to conduct a technically efficient push up to the standards of the Australian Defence Force
Training For Push Ups
It's very clear that a lot of people just don't have the knowledge about what needs to be trained to improve push ups. So here's some basic info to help steer you in the right direction. Once you can do 60+ reps in a row than the approach/methods start to change.
Exercise Selection
To improve your push up strength you need to improve your upper body strength specific to the "push" movement pattern which is essentially any movement that involves you pushing something away from your body using your upper body. A strong back and core are also very important elements to help with this movement indirectly.
When creating your workout choose 1-2 compound main lifts that train the push pattern.
Example exercises:
▪️Push Up Variations
▪️Bench Press Variations
▪️Dip Variations
▪️Shoulder Press Variations
Frequency
The best place to start is to include 2-3 push up focused strength workouts per week.
Volume/Intensity
The reason you cannot do a push up/struggle with them right now is because you lack the STRENGTH not endurance. So to build strength you MUST lift heavy things to stimulate the nervous system and muscles correctly. Strength work in circuit form like F45 and CrossFit metcons etc WILL NOT build your strength.
Instead use simple sets and reps that you build the weight each time you repeat the workout. Start by performing 3-5 sets of 5 reps each set with a 2-3 minute (yes a 2-3min!) rest between sets. You can do other things during your rest that won't interfere such as exercises for you back, legs or even light cardio.
You don't need to go to failure each set but you need to push the limits so that you are only leaving 1-2 reps left in the tank each set. The long rests should allow you to use the same weight across all sets.
Accessory Work
After your main lifts choose a couple of exercises working the same muscles and perform some higher rep sets. Don't go crazy if you a hitting 3 sessions per week.
Example exercises:
▪️Regressed Push Up Variations
▪️Lighter weights on push pattern variations
▪️Pec Fly Variations
▪️Tricep Extension Variations
▪️Front Delt Raises
Progression
Repeat the workouts for 4-6 weeks with the focus to build the weight and BE AWARE this will not "feel" like you do after you complete an endurance circuit like F45. You will not feel completely exhausted because it is not training your energy systems, it is training your STRENGTH which feels a lot different.
If you consistently target and progress the correct movement pattern with proper strength training and include extra upper back and core training I can 100% guarantee you will improve quickly.
🚀 Bonus
If you're just starting out and struggling to do a single push-up on the ground, this recorded workshop video is exactly what you need. It’s designed to help you achieve your first push-up, with no equipment required, and you can do it anywhere. Check it out below.
Pre-entry Fitness Targets
Over my 16 year career in the full-time Army I never even knew what the pass mark was for my age and gender. This was because I knew I could pass and the only thing I was focused on was how many I could do!
This is the attitude I want all of you to take on. Always strive to be better!
My official highest push up score was 105 reps in 2 minutes (below is a video of 91) but I have seen many people do a lot more.
You don't have to be the best as long as you continue to improve and don't settle for good enough. Continue to push your limits and find out what you are capable of.
Here are some suggested targets that will have you sitting in a better position than 90% of other recruits and will set you up for success for active service fitness testing.
🎯 2min Push up Test (Army)
Males = 50+
Females = 30+
🎯 Cadence Push Up Test (Navy/Air Force/SF)
Males = 35+
Females = 20+
Special Forces = 60+
7 Day Beginner Push Up Program
To help you get started I would like to gift you a 7 day beginner push up program that you can download for free. These workouts can be repeated for 4-6 weeks with the goal to progress the workouts as much as possible.
Learn more about push up training here:
Running in the Heat: Heart Rate Training Tips for Runners and ADF Prep
Running in the Heat: What You Need to Know About Heart Rate Training
When the weather heats up, so does your heart rate — even if your running pace stays the same. For runners who rely on heart rate training, this can be confusing and frustrating. But it’s not a sign that you’re unfit or training incorrectly. It’s simply how your body responds to the heat.
Let’s break down what happens to your heart rate on hot days, why it matters, and how to adjust your training so you don’t sell yourself short.
Why Heart Rate Rises in the Heat
On a cooler day, your heart’s main job is to pump blood to your working muscles. But when it’s hot, there’s another demand: cooling your body down.
Here’s what happens in the heat:
More blood is redirected to your skin to release heat.
You sweat more, which reduces blood volume.
Less blood is available for your muscles.
Your heart has to pump harder and faster to meet both needs.
So even if you’re running at the same pace and effort, your heart rate will be higher.
The Common Mistake Runners Make
Many runners slow down when they see their heart rate creep into a higher zone on hot days. While this makes sense at first glance, it often reduces the effectiveness of your training.
For example:
If you normally run Zone 2 at a certain pace, and in the heat that pace pushes you into low Zone 3, you don’t necessarily need to back off.
As long as your effort (rate of perceived exertion) and pace feel right, it’s fine to spend some time in that slightly higher zone.
Slowing down too much can limit running economy and reduce the training adaptations you’re aiming for.
When You Should Back Off
There are times when a higher heart rate is a genuine red flag. Pay attention to the difference between heat-driven changes and signs of fatigue or illness.
If your resting heart rate is elevated first thing in the morning, that may indicate fatigue or overtraining — in that case, reduce intensity.
If you feel unusually fatigued or unwell during your session, listen to your body and adjust.
But if you’re feeling fine, running well, and it’s just hot outside, you don’t need to overcorrect.
How to Train Smarter on Hot Days
Here’s how to make heart rate training work when the temperature rises:
Track more than just heart rate — use pace and RPE to confirm intensity.
Don’t panic if you drift into a higher zone.
Accept that heart rate will be slightly elevated on hot days.
Focus on consistency and adaptation, not chasing perfect numbers.
By understanding why heart rate behaves differently in the heat, you’ll avoid sabotaging your training and keep making progress.
Building Aerobic Fitness for the ADF
For anyone preparing for the ADF or police, running performance and aerobic capacity are critical. That’s why I recommend combining heat-smart heart rate training with a structured program like my Beep Test Training Guide. It’s designed to help you build the aerobic base you’ll need to not only pass but excel at entry standards.
If you want to understand why simply scraping by on fitness tests isn’t enough, check out this blog on ADF PFA Standards: Why the Minimum Isn’t Enough.
Final Takeaway
Heat puts extra demands on your cardiovascular system. That means your heart rate will often be higher even when your effort and pace feel normal. Instead of slowing down unnecessarily, trust your body and your training data.
Use heart rate as a guide — not a rulebook. On hot days, stay focused on how you feel, keep an eye on your pace, and don’t let the numbers trick you into holding back.
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