How I passed my vPJFT

codislife

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I see so many lads struggling with the vPJFT and how to attack it. I've shared this with a couple guys I know, all of whom have had success with. So here is my guide to passing. (Just before, I'm not a personal trainer and this is anecdotal. I haven't bought any programmes from anyone else so if this, in any way is similar to any out there its purely coincidental).

What you'll need, a metronome app. There is many either online or apps.

First thing, is try the vPJFT in full. This is your starting point. Mark it down, and remember it.

For burpees, put your metronome onto 69 beats every beat is 1. So beep(1) beep(2) beep(3) beep(4) is one full burpee.
Then for sit ups and press ups, set your metronome onto 30 beats per minute, going either up and back or up and down. This replicates the vPJFT pace.

The first week you will do 10 burpees, 15 sit ups, 10 press ups, and 30 second plank x3 with the metronome beep.
Do this 3 times a week. If you are struggling with any of the reps (e.g. missing a rep or so, complete 10 percent more reps but instead but with one minute in-between. So a session on week one if you are struggling would be, 12 burpees x3 1 min rest in-between, 18 sit ups x3 1 min rest in-between, 12 press ups x3 1 minute rest, then 35 second plank x3 1 min rest in-between.

Each week you will add 10% from starting level.
week 1 will be 10 burpees, 15 sit ups, 10 press ups, 30 second plank x3 with the metronome beep.
week 2 will be 12 burpees, 18 sit ups, 12 press ups, 35 second plank x3 with the metronome beep.
week 3 will be 14 burpees, 21 sit ups, 14 press ups, 40 second plank x3 with the metronome beep
week 4 will be 16 burpees, 24 sit ups, 16 press ups, 45 second plank x3 with the metronome beep.
week 5 will be 18 burpees, 27 sit ups, 18 press ups, 50 second plank x3 with the metronome beep.
week 6 will be 20 burpees, 30 sit ups, 20 press ups, 60 second plank x3 with the metronome beep/with the vPJFT audio

If you hit a plateau, do another week with the same rep scheme. So you could get stuck on week 1, so do another week with the same rep scheme BUT do 2 sessions to the beep as a full circuit at 10,15,10,30sec plank x3circuit and another 2 sessions with, 12 burpees x3 1 min rest in-between, 18 sit ups x3 1 min rest in-between, 12 press ups x3 1 minute rest, then 35 second plank x3 1 min rest in-between (to the beep but not as a circuit)

This is very basic, but very effective.

Any questions ask away, hope this helps!
 

Fyrelynx

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Quick question, if you don't complete all 20 burpees, 30 sit ups, 20 press ups, 60 second plank x3 is that an instant fail or just a lower pass grade? I guess I'm asking is there a minimum pass requirment other than completing them all without fail?
 

smashlegs

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Nice progressive system. Been methodical will produce progression if overloaded over time, consistently, with the addition of rest.

I will add that if you’re feeling physically weak with your press ups/plank or struggling to progress, and you’re a lighter person around the 65kg mark, upping your calorie intake will help. The opposite goes for someone who’s on the heavier side. I think this is something that may be overlooked. As for your breathing, cardio.
 

1002970050

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I maybe incorrect but any missed reps is a fail, you'll lose marks on poor timing and form though. The best advice is don't attempt the test until you can pass it with perfect form for 3 rounds, some lads have been asked to complete a 4th set so train accordingly.

4th set isn't happening now, or so the PTI told me when i did my vPJFT. And the reps required are deemed 'the minimum' required to progress onto the ROP, so anything less is a fail.
 

THOR

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4th set isn't happening now, or so the PTI told me when i did my vPJFT. And the reps required are deemed 'the minimum' required to progress onto the ROP, so anything less is a fail.

There's a 4th round for officer candidates only.
 

codislife

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Quick question, if you don't complete all 20 burpees, 30 sit ups, 20 press ups, 60 second plank x3 is that an instant fail or just a lower pass grade? I guess I'm asking is there a minimum pass requirment other than completing them all without fail?
instant fail.
 

codislife

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Nice progressive system. Been methodical will produce progression if overloaded over time, consistently, with the addition of rest.

I will add that if you’re feeling physically weak with your press ups/plank or struggling to progress, and you’re a lighter person around the 65kg mark, upping your calorie intake will help. The opposite goes for someone who’s on the heavier side. I think this is something that may be overlooked. As for your breathing, cardio.
yep, I also struggled a lot with sit ups as I'm on the heavier side (before this was doing a lot of weightlifting for over 7ish years) so i also, when needed before my day of did a few sub maximal sets of sit ups during the day. This also helped massively, as some body parts may need more conditioning w/ more volume than others!
 

Ill be back

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I see so many lads struggling with the vPJFT and how to attack it. I've shared this with a couple guys I know, all of whom have had success with. So here is my guide to passing. (Just before, I'm not a personal trainer and this is anecdotal. I haven't bought any programmes from anyone else so if this, in any way is similar to any out there its purely coincidental).

What you'll need, a metronome app. There is many either online or apps.

First thing, is try the vPJFT in full. This is your starting point. Mark it down, and remember it.

For burpees, put your metronome onto 69 beats every beat is 1. So beep(1) beep(2) beep(3) beep(4) is one full burpee.
Then for sit ups and press ups, set your metronome onto 30 beats per minute, going either up and back or up and down. This replicates the vPJFT pace.

The first week you will do 10 burpees, 15 sit ups, 10 press ups, and 30 second plank x3 with the metronome beep.
Do this 3 times a week. If you are struggling with any of the reps (e.g. missing a rep or so, complete 10 percent more reps but instead but with one minute in-between. So a session on week one if you are struggling would be, 12 burpees x3 1 min rest in-between, 18 sit ups x3 1 min rest in-between, 12 press ups x3 1 minute rest, then 35 second plank x3 1 min rest in-between.

Each week you will add 10% from starting level.
week 1 will be 10 burpees, 15 sit ups, 10 press ups, 30 second plank x3 with the metronome beep.
week 2 will be 12 burpees, 18 sit ups, 12 press ups, 35 second plank x3 with the metronome beep.
week 3 will be 14 burpees, 21 sit ups, 14 press ups, 40 second plank x3 with the metronome beep
week 4 will be 16 burpees, 24 sit ups, 16 press ups, 45 second plank x3 with the metronome beep.
week 5 will be 18 burpees, 27 sit ups, 18 press ups, 50 second plank x3 with the metronome beep.
week 6 will be 20 burpees, 30 sit ups, 20 press ups, 60 second plank x3 with the metronome beep/with the vPJFT audio

If you hit a plateau, do another week with the same rep scheme. So you could get stuck on week 1, so do another week with the same rep scheme BUT do 2 sessions to the beep as a full circuit at 10,15,10,30sec plank x3circuit and another 2 sessions with, 12 burpees x3 1 min rest in-between, 18 sit ups x3 1 min rest in-between, 12 press ups x3 1 minute rest, then 35 second plank x3 1 min rest in-between (to the beep but not as a circuit)

This is very basic, but very effective.

Any questions ask away, hope this helps!
Currently following this from week 1 thank you
 

talltailless

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If you hit a plateau, do another week with the same rep scheme. So you could get stuck on week 1, so do another week with the same rep scheme BUT do 2 sessions to the beep as a full circuit at 10,15,10,30sec plank x3circuit and another 2 sessions with, 12 burpees x3 1 min rest in-between, 18 sit ups x3 1 min rest in-between, 12 press ups x3 1 minute rest, then 35 second plank x3 1 min rest in-between (to the beep but not as a circuit)
@codislife Could you clarify this bit: what you do when you plateau?

Do you mean:
- have an additional session per week (ie 4 sessions per week)
- 2 sessions as a continuous circuit like the vPJFT, and
- 2 sessions doing 3 sets of Burpees with 1 min rest between each set, then 3 sets of situps, then 3 sets of pressups, then 3 sets of planks, all with 1 min rest between sets and exercises?
- For the latter 2 sessions, do them at a slightly increased number of reps (ie. The recommended reps for the week ahead)
 

codislife

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@codislife Could you clarify this bit: what you do when you plateau?

Do you mean:
- have an additional session per week (ie 4 sessions per week)
- 2 sessions as a continuous circuit like the vPJFT, and
- 2 sessions doing 3 sets of Burpees with 1 min rest between each set, then 3 sets of situps, then 3 sets of pressups, then 3 sets of planks, all with 1 min rest between sets and exercises?
- For the latter 2 sessions, do them at a slightly increased number of reps (ie. The recommended reps for the week ahead)
Yes mate, you're spot on
 
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