Home
Sports and Fitness

BASIC FITNESS REQUIREMENTS TO JOIN
JAMAICA DEFENCE FORCE (JDF)

Fitness in the Jamaica Defence Force (JDF) plays an integral part in the performance of a soldier’s duties and is also of great significance to the existence of  the organization.  Fitness training consists of all the necessary components which are geared towards the overall development of a soldier.

RECRUIT EVALUATION FITNESS TEST (R.E.F.T)
This is a basic test which is used to assess a potential recruit’s physical standards. The R.E.F.T consists of:
  • Coordinating exercises (aerobics)
  • Upper body strength (arm)
  • Mid body strength (abdominals)
  • Lower body strength (a horizontal jump test)
  • Cardio vascular fitness (a 800m run in 4 mins)
NEW CASTLE ROUTINE
This is a basic fitness test and is held on the first day of training.
  • 0800 hrs - a 3 mile run in 24minutes and 30 seconds
  • 1100 hrs - Introduction to the Assault Course
  • 1630 hrs - Flexibility Exercises
BASIC FITNESS TEST (BFT)
All trained soldiers Male & Female are required to pass a Basic Fitness Test every six (6) months whilst serving.  The BFT is categorized as follows:
  • Males 29 yrs and under      -           a 3 mile run  in 24 minutes and 30 seconds
  • Females 29 yrs and under   -         a 3 mile run in 35 minutes
DIET & NUTRITION
All soldiers should have a balanced diet which must consist of the following:
  • Carbohydrates -       60%
  • Protein               -       15%
  • Fats                    -       25%

The under- mentioned are also essential for a balanced diet

  • Mineral              
  • Vegetables
  • Fruits
  • Legumes
  • Adequate Hydration

It is essential that the daily caloric intake of 2000 kilo calories should be adhere to, this can also vary according to body mass index (BMI) and also your physical activity.

GENERAL FITNESS INFORMATION

No fitness training should be attempted without the advice of a medical practitioner and a trained physical training instructor.

Properly cushioned running shoes should be worn, which must be changed on a regular basis, depending upon the manufacturer’s recommendations.

BASIC THREE WEEKS TRAINING PROGRAM
For beginners, physical training three times per week is recommended at a low intensity.  A warm up is essential for about six (6) to ten (10) minutes before each session to prevent injuries and to enhance performance 

It is suitable to conduct this training in the early morning or in the cool of the evening.

Week one and two
  • Mon & Wed -          A two mile run in 20 mins for males and  28 mins for females
  •    Fri -                          A one mile run in 15 mins for males and 20 mins for females

In addition to the following strength exercises, a male has 2 mins 30 sec to complete each of the following sets:         

  • 8-10 push ups
  • 10 -15 abs
  • 25 – 30 squats

A female has 2 mins 30 sec to complete sets 

  • 6 – 8 push ups
  • 8 – 10 abs
  • 15 – 25 squats

Week three  

  • On Mon & Wed do a two mile run (males 18 mins, females 25 mins)
  • On Fri do a one mile run and a repeat of the strength training

    (males 12 mins, females 20 mins)