NDA physical fitness: prepare for academy training without confusing fitness with medical eligibility

If you are not currently training, do not jump straight to the top volume in an old joining instruction.

A safer progression principle:

1. Establish consistent easy movement.
2. Add running volume gradually.
3. Add bodyweight strength with good technique.
4. Add short faster efforts only after a base is comfortable.
5. Include recovery and mobility.
6. Learn basic swimming in a supervised environment if you cannot swim.

A qualified reviewer should check any detailed plan before publication.

For NDA readiness, consistency matters more than a single heroic run.

Track:

• comfortable continuous distance;
• whether form breaks down under fatigue;
• recovery between sessions;
• pain or persistent discomfort.

Do not train through sharp or persistent pain. Seek appropriate professional advice when needed.

Useful movements include:

• push-ups;
• sit-ups or appropriate trunk-strength work;
• chin-ups/pull-ups;
• squats and lunges;
• basic mobility.

Quality of movement matters. A rushed repetition count is not useful if technique collapses.

NDA joining instructions have highlighted swimming familiarity as beneficial and have also referenced cycling in some course instructions. Use supervised instruction for swimming, especially for beginners.

This page must never answer:

• "Am I medically fit for NDA?"
• "Will this condition reject me?"
• "Can I train away a medical standard?"

Use /nda/physical-standards for official-rule orientation and the official medical board for the actual decision.