CAF FORCE Test Training Plan: 12 Weeks to Standard
The CAF FORCE Test has one standard for everyone — all ages, all genders. Four events: 20m Intermittent Shuttle Run, Sandbag Lift, Hand Grip Dynamometry, and Sandbag Drag. This 12-week programme builds all four components progressively to reach the Universal Standard. Use alongside the FORCE Test Calculator to track your score.
The FORCE Test is documented publicly by the Department of National Defence. Standards and test protocols are published at forces.ca and canada.ca/en/department-national-defence. Always confirm the current Universal Standard with your recruiting centre or unit fitness supervisor before your test date.
The Four FORCE Test Events
An intermittent shuttle run between two lines 20m apart. Unlike the PACER, the FORCE version uses a work-rest interval structure. You run for a set period at increasing intensity, then rest, then run again. The test measures cardiovascular capacity under repeated high-intensity effort — more operationally specific than a continuous run.
The shuttle run simulates the intermittent high-intensity demands of operational tasks. Pacing strategy and the direction-change technique matter significantly.
Lift a 20kg sandbag repeatedly from the floor to hip height using a hip hinge (deadlift-style) movement. The Universal Standard requires 15 repetitions. An optional ×26 rep standard exists for enhanced categories. Grip, posterior chain strength, and hip extension are all tested.
The hip hinge pattern is specific — practise it with a sandbag or equivalent loaded bag, not just with a barbell. The movement pattern differs slightly from a barbell deadlift.
Bilateral hand grip strength measured with a calibrated dynamometer. Each hand is measured; the score is the sum. The Universal Standard requires a combined minimum score. Grip strength is trainable — farmer carries, loaded carries, and thick-handle work all contribute.
If you have access to a grip dynamometer for practice testing, use it. If not, heavy farmer carries (3–4× per week) will develop grip adequately for most candidates.
Drag a 20kg sandbag 20m as quickly as possible. Simulates a casualty drag or equipment movement under load. Hip extension, leg drive, and grip all contribute. The event is timed — a fast time is better than merely completing it.
The drag favours a low centre of gravity and driving through the legs. Practice with a loaded sled, heavy bag, or sandbag on a surface with realistic friction.
What Makes the FORCE Test Different
Unlike most military fitness tests, the FORCE Test has one standard for all CAF members regardless of age, gender, or military occupation. This is intentional — it represents minimum operational capability requirements rather than population-adjusted fitness norms. It means a 50-year-old woman and a 20-year-old man pass the same test. The standard is designed to be achievable for any healthy person with adequate preparation.
The FORCE Test was designed to measure tasks CAF members actually perform: lifting equipment, dragging casualties, running under interval load. It replaced the earlier EXPRES test in 2013. Each event corresponds to a specific operational task. This design has implications for training — train the movements, not just the muscles.
Hand grip dynamometry is often the event that candidates are least prepared for because it cannot be trained through running or general fitness. If your grip is borderline, you need specific grip training — farmer carries, thick handle work, pinch plates — 8 to 12 weeks before your test. A week before your test is too late.
Programme Principles
A 20kg sandbag (or backpack loaded to 20kg), a space with 20m of room for shuttle runs and dragging, and ideally a grip dynamometer for periodic testing. A sled or draggable weight substitute works for the drag event.
This programme assumes you can run continuously for 20 minutes, deadlift approximately your own bodyweight, and have basic fitness. If you cannot do these yet, spend 3–4 weeks building to this base before starting Week 1.
Volume increases progressively. Week 7 is a deliberate deload (reduced volume, maintained intensity). Week 12 is a taper. Do not skip either — both are when adaptation consolidates.
Sandbag training trains the sandbag. Shuttle run training trains the shuttle run. Grip training trains grip. Running alone will not adequately prepare you for the lift and drag events. Train all four components.
The 12-Week Programme
Establish aerobic base, introduce sandbag movement patterns, build grip endurance
Increase sandbag lift load and reps, raise shuttle run intensity, build drag power
Test-pace shuttle, 15+ rep sandbag lifts at full weight, race-condition drag
Reduce volume, maintain movement sharpness, arrive fresh for test day
Test Day — What to Know
The FORCE Test events are administered in a specific sequence. Typically the shuttle run comes first (aerobic), followed by the sandbag lift, grip, and drag. Knowing the order lets you pace the shuttle run appropriately — pushing too hard early will impair your lift and drag scores.
A 5–10 min warm-up that includes easy shuttle runs, a few practice sandbag lifts, grip squeezes, and a short practice drag will prepare your neuromuscular system for all four events. Cold muscles lift less and drag more slowly.
By rep 12–15, the temptation is to use spinal flexion (rounding) rather than hip hinge. Rounded reps may not count and risk injury. Practice maintaining form even when fatigued. If your form is breaking, pause briefly rather than completing a bad rep.
The grip dynamometer test requires maximum voluntary contraction for a few seconds. Squeeze as hard as you physically can. There is no endurance component — it is a peak strength test. Avoid fatiguing your grip immediately before this event.
A fast sandbag drag requires leg drive — hips low, arms pulling, legs pushing. Candidates who drag with their arms and upper back tire quickly. Think of it as a rowing movement where the legs provide the primary power. Practise this position during training.