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JLBC Fitness Progression


JLBC Fitness Progression

JLBC Cadets Gradually build up your workload from a safe, manageable level to the highest fitness level possible in the available time before you take the JLBC PFT or attend Warrior.

JLBC Cadet If you are at a high fitness level, you may begin with a higher training volume, such as a 5-mile run (as indicated in Week 9) rather than a 3-mile run.


Run (miles)

Swim (yards)

Run/Swim (minutes)

Run/Swim (reps)


JLBC Cadets focus on gradually and progressively increasing intensity for the set distances of these workouts. JLBC Cadets, you can also increase your activity by performing longer sessions and increasing the number of sessions per week. JLBC Cadets However, beyond 9-10 miles of running per week and 3,500-4,000 yards of swimming per week, fitness improvements have become proportionately smaller relative to the time invested. If you perform large amounts of workouts, keep the pace relatively relaxed.

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