Physical Fitness Guide for NDA, CDS & Indian Army Aspirants
By DefenceNiti • Updated: 21 Aug 2025
Mindset First: The cut-off time is not your target. Train to finish before others. That is what sets you apart in defence selections.
Endurance & Running Training
Typical standard: 1.6 km in ~5–6.5 minutes. Don’t train for 6.5; build for ~5 minutes.
- Run 3–4 km daily at conversational pace.
- Do 4–8 × 200–400 m sprints (walk/jog back recovery).
- Intervals: 3 × 800 m fast + 400 m easy jog.
- Long run once a week: 5–6 km.
- Warm-up (5–8 min jog + mobility) and cool-down (easy jog + stretch).
Strength Standards & Drills
Targets
- Push-ups: 35–40 in one set
- Sit-ups: 80–100 in 2 minutes
- Pull-ups: 6–10 strict reps
How to Train
- Push-ups & dips: 3–4 sets, daily or alternate days
- Pull-ups: grease-the-groove (frequent submax sets)
- Core: planks, crunches, leg raises, hollow holds
- Lower body: squats, lunges, box jumps
Flexibility & Agility
- Daily stretching: hamstrings, calves, hips, shoulders
- Yoga 2–3×/week for balance & breath control
- Agility: ladder drills, cone shuttles, bear crawls
Sample 6-Week Running & Strength Plan
Adjust volume to your current level. Keep one full rest day per week.
| Week | Key Runs | Strength | Notes |
|---|---|---|---|
| 1 | 3 km easy × 4 days; 6 × 200 m sprints | Push-ups, core, light squats | Form focus, consistent pacing |
| 2 | 3.5 km easy × 3; 3 × 800 m intervals | Add pull-ups; lunges | Mobility after each run |
| 3 | 4 km easy × 3; 8 × 200 m sprints | Push/pull/core circuits | Short time trial: 1.6 km |
| 4 | 4.5 km easy × 2; 4 × 400 m intervals | Box jumps, planks (longer holds) | Track improvements in a log |
| 5 | 5 km easy × 2; 10 × 200 m sprints | Higher-rep push-ups/sit-ups | Simulate test with group run |
| 6 | 3 km easy; 3 × 400 m sharp; test 1.6 km | Deload: light full-body | Peak for best time—finish ahead |
Nutrition & Recovery
- Protein: eggs, pulses, milk, paneer, chicken, fish
- Carbs: rice, chapati, oats, potatoes (for training fuel)
- Micros: fruits & veggies daily; add nuts & seeds
- Hydration: 3–4 L water/day; more in hot weather
- Sleep: 7–8 hours; short naps after intense sessions
Mental Toughness
- Train with a group to simulate competition
- Use positive self-talk: “Strong legs, calm breath, fast finish”
- Visualise the final 300 m surge to pass others
- Track PRs; celebrate small wins weekly
Useful Links
Train Smarter, Finish Faster
Remember: the cut-off time is not your goal. Your aim is to finish before others. Save this plan, print it, and start today.
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