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:
The Simple Truth About Weight Loss: 3 Key Principles for Sustainable Results
The Simple Truth About Weight Loss: 3 Key Principles for Lasting Results
When it comes to weight loss, there’s no shortage of confusing advice and fad diets that overcomplicate the process. But the reality is, successful and sustainable weight loss boils down to three core principles. These principles are the foundation for long-term success and have always been at the heart of effective weight loss, no matter what trendy approaches claim otherwise.
If you’re serious about losing weight and keeping it off, focus on these three simple but powerful principles: daily activity, calorie intake, and protein consumption. Together, they work synergistically to create lasting change. Let’s dive into each one and break down how you can start applying them today.
1. Daily Activity & Training: Why Lifting Weights Is Key
When we talk about daily activity, it’s not just about your training in the gym. While lifting weights is crucial for building lean muscle, it’s your overall movement throughout the day that makes the biggest difference in calories burned.
Why Weightlifting Beats Cardio for Weight Loss
Weightlifting is like investing in your future. When you build or maintain lean muscle, you’re setting yourself up to burn more calories throughout the day—even while resting. This is because muscle tissue requires more energy to maintain than fat. So, the more muscle you have, the higher your metabolic rate.
Many people believe they can outdo a poor diet with high-intensity cardio sessions, but here’s the truth: intensity alone won’t cut it. If you crush yourself with cardio for an hour but spend the rest of the day sedentary, your body compensates by slowing down, making you feel fatigued, and often causing you to crave sugary or fatty snacks.
The key to effective weight loss is combining consistent weight training with increased low-intensity movement, like walking. This approach helps you burn more calories without the recovery cost of intense cardio, and it’s something you can stick with for the long term.
How to Increase Daily Movement
Walk More: You don’t need to do formal cardio every day. Try parking further from work, taking the stairs, or going for short walks during your lunch break. These small, low-intensity movements add up over time.
Consistency Over Intensity: Regular daily walks or light activities are easier to recover from and help maintain a higher level of activity. Aim for at least 30 minutes of walking per day.
Non-Exercise Activity Thermogenesis (NEAT): Activities like walking to work, cleaning, or playing with your kids are great ways to increase your daily calorie burn without thinking about it as exercise.
2. Calorie Intake: You Can’t Out-Train a Bad Diet
At the end of the day, weight loss comes down to calories in versus calories out. You need to consume fewer calories than you burn to lose weight. While this might sound simple, sticking to it consistently is the hard part.
Why Calorie Deficits Are Non-Negotiable
No matter how much you exercise, you can’t outdo a poor diet. You might burn 200-300 calories during a run, but if you follow it up with two slices toast, you’ve already undone your progress. That’s why diet discipline is critical for weight loss.
Creating a calorie deficit requires you to be aware of your food choices. While it’s tempting to think you can eat whatever you want after a hard workout, keeping your calorie intake in check is key to seeing results.
Simple Ways to Reduce Calorie Intake
Reduce High-Fat Foods: Full-cream milk, oils, and cheese are calorie-dense. Opt for low-fat alternatives, like skim milk or reduced-fat cheese.
Volumise Your Meals: Fill up your plate with fruits and vegetables. They are low in calories but high in fibre, keeping you feeling full while reducing the likelihood of overeating.
Portion Control: Using visual cues for portion sizes, like the guidelines in my Enhanced Nutrition Package, can help you maintain a balanced intake without counting every calorie.
3. Protein Consumption: The Unsung Hero of Weight Loss
Protein isn’t just important for building muscle—it’s also essential for fat loss. A high-protein diet helps you feel full for longer, supports muscle maintenance during weight loss, and even boosts calorie burn due to the thermic effect of food (the energy your body uses to digest protein).
Why Protein Matters for Weight Loss
When you’re in a calorie deficit, there’s a risk of losing muscle along with fat. Protein helps prevent this by providing your body with the building blocks it needs to maintain lean tissue. And, as mentioned earlier, the more muscle you maintain, the higher your resting calorie burn.
How to Hit Your Protein Goals
Aim for 2.2 grams of protein per kilogram of body weight per day. To make this easier, try including protein at every meal:
Breakfast: A protein smoothie with water or skim milk, or a high-protein frittata with vegetables and lean meat.
Lunch: Lean meats like chicken breast or turkey mince with salad.
Dinner: A 200g portion of lean mince or steak, paired with vegetables and a healthy carb like rice.
Snacks: Low-fat cottage cheese, tuna in spring water, or a protein shake.
The Bottom Line: Combine All Three Principles for Sustainable Results
These three principles—daily activity, calorie intake, and protein consumption—are the foundation for effective, sustainable weight loss. If you’re missing any one of them, you’re likely leaving results on the table. But when you apply all three consistently, they work together to boost fat loss, maintain muscle, and help you feel better throughout the day.
Ready to Start Your Journey?
If you’re serious about transforming your body and reaching your weight loss goals, it’s time to put these principles into action. Start today by implementing small changes—take a walk, adjust your portions, or focus on hitting your daily protein goal. For more tips on how to stay fit for life, check out my blog or connect with me on social media:
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