Focus Areas:
- Physical Fitness (Agility, Strength, Endurance)
- Mental Stamina (Focus, Calmness, Stress Handling)
- Preparation for GTO outdoor tasks, IO, and Conference Day
Week 1: Foundation & Form
| Day | Physical Task | Mental Task | Daily Challenge |
|---|---|---|---|
| Mon | 2km run + 10 push-ups | Guided breathing (5 mins) | Stay off social media for 3 hours |
| Tue | Basic HIIT (20 mins) | Read 1 article on military decision-making | Write 1 personal strength in journal |
| Wed | Core (plank, crunches, mountain climbers) | Meditation (10 mins) | Watch 1 real-life soldier story (YouTube/Podcast) |
| Thu | 3km jog + stretches | Focus drill (solve puzzles without break) | List 3 stressors & coping methods |
| Fri | Skipping (10 mins) + squats (30) | Reflective journaling | Go tech-free for 2 hours in the evening |
| Sat | Cycling or brisk walk (45 mins) | Brain endurance game (e.g. chess, sudoku) | Read 1 motivational chapter (military/autobiography) |
| Sun | Rest + Full body stretching | Visualize IO task with confidence | Write 3 achievements of the week |
Week 2: Power & Precision
| Day | Physical Task | Mental Task | Daily Challenge |
|---|---|---|---|
| Mon | 3km run with increasing pace | Write an SRT response set (5) | Avoid all negative talk today |
| Tue | Burpees, pushups, jumping jacks (20 reps each) | 5-min breathing + affirmations | Lead a team activity/class discussion |
| Wed | Endurance climb (stairs, inclined jog) | Mock IO mental visualization | Stay calm in a frustrating task |
| Thu | Sprint intervals + frog jumps | Practice giving clear instructions | Explain a task to a friend/family |
| Fri | Long walk (5km) with weighted bag (5kg) | Watch GTO task videos & plan approach | Write 3 things you’re grateful for |
| Sat | Strength (squats, lunges, dips) | Solve 10 logical reasoning Qs | Complete a task without procrastination |
| Sun | Yoga & stretching (30 mins) | Free writing on “When I felt strongest” | Talk confidently with a stranger or senior |
Week 3: Application & Simulation
| Day | Physical Task | Mental Task | Daily Challenge |
|---|---|---|---|
| Mon | 4km run + 40 squats | Write 10 SRTs timed (20 mins) | Watch a war movie and note leadership acts |
| Tue | HIIT (30 mins) + long jump practice | GD topic prep & practice alone | Express your view clearly on a debate group |
| Wed | 10 obstacle simulation at home/park | Reflect on a failure & write what you learned | Take initiative in a group chore/task |
| Thu | Practice IO-type tasks (rope climb, vault) | Talk in front of mirror (10 mins) | Be solution-oriented in a problem |
| Fri | Team sports or cooperative game | Practice rapid decision-making | Talk to 2 new people with purpose |
| Sat | Endurance test: 6km walk-run combo | Breathing + affirmation | Practice leading your group in college/home |
| Sun | Active recovery (light jog + yoga) | Visualize complete SSB journey | Record & review your speech |
Week 4: Integration & Confidence Boost
| Day | Physical Task | Mental Task | Daily Challenge |
|---|---|---|---|
| Mon | SSB IO Simulation Set (10 obstacles) | Practice TAT with time limit | Stay mindful throughout the day |
| Tue | 5km run (early morning) | SRT set (10 Qs in 15 mins) | Lead a mini GD on trending topic |
| Wed | Core + upper body strength | Mock Lecturette (choose 1 topic) | Deliver it to family/friends |
| Thu | 3km run + full body circuit | Prepare command task instructions | Give and receive feedback positively |
| Fri | Team sports simulation | Practice stress interview responses | Journal 5 confident moments |
| Sat | Fitness challenge test | Plan for final SSB week | Cut all distractions for 6 hours |
| Sun | Active rest + Visualization of GTO | Write 5 affirmations | Watch your week’s performance recording |
Mock GTO Endurance Practice Guide
🧭 Simulated Outdoor Tasks You Can Practice:
1. Individual Obstacle Mock Set (Can be done in parks or college campus):
- Rope climb / rope pull
- Long jump across chalked sections
- Zig-zag running between markers
- Vault over bench/table
- Balance walk on plank/log
- Tire flip or carry weighted object (simulating commando walk)
2. Group Task Simulation Ideas:
- PGT Mock: Use ropes, chairs, bricks to create a start–end obstacle path. Assign yourself & friends roles.
- HGT Mock: Repeat PGT with a sudden rule change mid-way (simulate time stress).
- Command Task Mock: Lead 2 friends using verbal instructions only to cross an imaginary minefield using bricks & sticks.
- Snake Race Simulation: Mark a path with turns and barriers; tie rope between 3 people and coordinate run.
Tips for Execution:
- Record and review your body language, tone, and confidence.
- Simulate GTO time pressure by using a stopwatch.
- Practice outdoor commands with loud, clear voice.
- Evaluate how often you take the initiative or support others.
- Challenge yourself on non-conventional obstacles – such as wet surfaces, limited props, or sudden changes.
Tracker Templates (Optional – for personal use):
- Daily Fitness Log
- Mental Endurance Rating (Scale of 1–10)
- Journal Reflection: What was difficult? What did I overcome?
- Leadership & Teamwork Diary
