Hi mate well done passing interview. Do you know why you are TMU? Sounds like you will have several weeks to practice based on my experience of the process so. that's a good thing.
So a useful technique is to take a small rest between the sets lets say 1min between each round. This should be enough time to allow you to refresh and complete the next round. If not increase rest to 90s between rounds. Then what you should do is aim to reduce the rest time in between the rounds gradually until you are completing it with no rest in between rounds. What you are doing here is increasing your specific muscular endurance over time. Remember that in order to train to get better at something in particular you must train with specificity. IE if you want to get better at the vPJFT+ then practice the vPJFT+, make sense? For example:
Perform 1 x per week maximal test to the beeps, pausing the tape in-between rounds:
Week 1: 4 rounds w/60s rest between rounds
Week 2: 4 rounds w/45s rest between rounds
Week 3: 4 rounds w/30s rest between rounds
Week 4: 4 rounds w/15s rest between rounds
Week 5: 4 rounds w/no rest between rounds
In the mean time train sub maximal circuits involving all the major exercises to keep you ticking over. Don't forget your cardio also - 1.5 miler and bleep test practice. In fact you could do these all on the 'big' test day and kind of simulate the RMFA.
Of course you could condense this into less weeks by performing the test 2 x per week say Monday and Friday and that way accelerate the process. However for genuine muscular endurance improvement it's not an overnight process. It takes time and a gradual increase in repetition over time to appropriately condition your muscle to take the increased duration.
Also a small tip - train for 4 rounds as many of us have been asked to do it. Best be prepared. Hope this helps.
Biggles
