???? 1. Start with Basic Fitness
Jogging/Running: Begin with 2–3 km/day, increase gradually to 5–7 km/day.
Push-ups & Sit-ups: Aim for 40–50 reps daily, increase reps weekly.
Pull-ups: Minimum of 6–8 reps, target 12+.
Planks & Core Workouts: Hold for 60+ seconds, work up to 2–3 minutes.
????️ 2. Follow a Structured Daily Routine
| Time | Activity |
|---|---|
| 5:30 AM | Wake Up |
| 6:00 AM | Jogging, Sprints |
| 7:00 AM | Push-ups, Pull-ups, Sit-ups |
| 8:00 AM | Healthy Breakfast |
| 4:00 PM | Evening Sports/Obstacle Practice |
| 6:00 PM | Light Stretching or Yoga |
????♂️ 3. Endurance & Stamina Building
Long Runs: Improve cardiovascular health.
Hill Sprints: Build leg strength.
Swimming (if accessible): Boosts stamina and total-body coordination.
???? 4. Obstacle Training
Train for typical NDA GTO obstacles:
Balancing Beam
Burma Bridge
Monkey Crawl
Rope Climbing
Wall Jumping
Tip: Practice with homemade versions if official obstacles aren't available.
⚖️ 5. Focus on Agility & Flexibility
Include dynamic stretches, ladder drills, and cone drills.
Practice Yoga to prevent injuries and improve flexibility.
???? 6. Nutrition & Hydration
High Protein Diet: Eggs, milk, dal, paneer, lean meat.
Carbs for Energy: Brown rice, oats, fruits.
Hydration: 3–4 litres of water per day.
Avoid junk food, soft drinks, and sugary snacks.
???? 7. Mental Toughness & Discipline
Follow a consistent schedule without fail.
Practice meditation to improve focus under pressure.
Simulate GTO tasks with friends to build teamwork & leadership.
⏱️ 8. Prepare for the Physical Fitness Test (PFT)
Typical NDA PFT includes:
1.6 km Run – under 6:30 minutes.
Push-ups – 20-30 continuous.
Chin-ups – 8+ reps.
Skipping/Rope Jumping – for coordination.
???? 9. Right Gear Matters
Use proper running shoes with good grip.
Wear breathable, comfortable sportswear.
Use a wristwatch to time your runs and exercises.
???? 10. Track Progress
Maintain a fitness diary to record:
Daily runs
Number of reps
Body weight
Resting heart rate
Mood & motivation levelshttps://manasajobsacademy.blogspot.com/2025/07/top-nda-academy-physical-training-tips_1.html