good morning,

Soldier Conditioning Review (SCR) is a structured training programme designed to maintain and enhance operational fitness. Unlike the Role Fitness Test (Soldier) [RFT(S)], the SCR is not a single assessment but a tailored approach that considers your role, current fitness level, and any recovery requirements.

Press-ups and pull-ups are included as part of the SCR assessment. It is in your best interest to be able to perform these exercises to a high standard. As soldiers in the British Army, we are naturally competitive and driven to excel — striving to be the best is part of our ethos.

💪 How to Get Better at Pull-Ups

1. Train Pulling Strength

• Assisted Pull-Ups: Use resistance bands or a partner to help complete reps.
• Negative Pull-Ups: Jump up and lower yourself slowly (3–5 seconds).
• Inverted Rows: Use a bar or TRX to build upper back and arm strength.

2. Frequency

• Train pull-ups 2–3 times per week, allowing rest days in between.

3. Progressive Overload

• Gradually increase reps, sets, or reduce assistance.
• Add weight (weighted vest or belt) once you can do 10+ strict reps.

4. Grip & Core Work

• Farmer’s carries, dead hangs, and planks improve grip and core stability — both essential for pull-ups.

🤸 How to Get Better at Press-Ups

1. Perfect Your Form

• Keep your body in a straight line.
• Elbows at ~45° angle from your body.
• Chest to the floor, full lockout at the top.

2. Volume Training

• Use sets like 3x max reps or ladder sets (e.g., 5-10-15-10-5).
• Try greasing the groove: do multiple sub maximal sets throughout the day.

3. Strengthen Supporting Muscles

• Bench press, dumbbell presses, and triceps dips help build pressing strength.

4. Core & Stability

• Add planks, shoulder taps, and hollow holds to improve body control.

I hope this guidance helps you. Don’t worry about the assessment — everyone has different strengths and weaknesses. The most important thing is to give it your best effort and build from there. Progress takes time, and consistency is key.

30 July, 2025 08:27

That's really helpful thanks, so when you say it is in best interests to perform these to a high standard, will that be taught in basic training or am I expected to be able to do this straight away at basic training?

30 July, 2025 16:31

You are more than welcome,

You will be taught the correct techniques during training; however, it would be beneficial to watch some instructional videos and begin strengthening the relevant muscle groups in preparation for the exercises.

31 July, 2025 09:06