FORCE fitness tests

Bronze and Beyond

PSP Cold Lake

Bronze and Beyond Take Your FORCE Incentive to the Next Level!

Why: The FORCE incentive standards will be adjusted (effective January 2019) to better reflect the current fitness levels within the CAF.  Along with this change comes the introduction of the long awaited rewards program:
  • Reach Silver? You get a t-shirt and some bragging rights.
  • Reach Gold? You get a hoodie and some bragging rights.
  • Reach Platinum? You get a hoodie, a pin, a certificate signed by the CDS and … major bragging rights!
Who: Are you a military member who is interested in reaching incentive on your next FORCE test? Then Bronze and Beyond is the program for you! 

What: Three programs, each 3 months long: 
  1. Need help reaching Bronze (top 50% of CAF)?
  2. Need help reaching Silver (top 84% of CAF)?
  3. Need help reaching Gold or Platinum (top 98% of CAF)?
These programs were created by 4 Wing Cold Lake’s Reconditioning Specialist: Gabriel Quenneville along with the rest of 4 Wing PSP Fitness and Sport Staff.

Important Dates: 

Mandatory: Program Launch – Tuesday February 12, 2019. This is a 45 min mandatory presentation with an optional Q&A period which will be as long as required up to a maximum of 45 additional minutes. You must attend the first 45 min of this session to receive the program. What to expect: How to interpret the program, how to modify the program, what to do in case of overtraining. Dress of choice (Civ, Uniform or PT) 
  1. 1200-1330
  2. 1700-1830
Highly recommended: Running – Tuesday February 19, 2019. A 20-30 min presentation with a 45 min interval session as per the Bronze and Beyond Programing. What to expect: Front foot/Midfoot/Hind foot strike debate, gait analysis, training objectives – how fast should I be running in training, and injury prevention. Wear appropriate PT gear. 
  1. 1200-1330
  2. 1700-1830
Highly recommended: Strength and Conditioning – Thursday February 21, 2019. A 20-30 min presentation with a 45 min str/con session as per the Bronze and Beyond Programming. What to expect: Overview of the movements, proper technique for each movement, how to modify if needed, and injury prevention. Wear appropriate PT gear. 
  1. 1200-1330
  2. 1700-1830
Recommended: Mobility – Tuesday February 26, 2019. A 1.5 hrs mobility sequence. What to expect: We will stretch and talk in an open forum Q&A about anything fitness related. 
  1. 1200-1330
  2. 1700-1830
Recommended: Technique – Thursday February 28, 2019. A 1.5 hrs FORCE technique session. What to expect: The do’s and don’t's of how to improve your time on each component of the FORCE test by simply improving your technique. 
  1. 1200-1330
  2. 1700-1830
How: E-mail Gabriel Quenneville NLT Friday, February 8, 2019 with your: 
  • Name
  • Incentive goal
  • Previous results (pass, bronze, silver, gold or platinum)
  • Which sessions you plan on attending including time and date