‘[W]e're not like a professional sporting team that our whole week is designed around that gameday on Saturday, [our] people are required to do their job day in, day out ...’

In this week’s episode, we sit down with WO2 Tavis Nicholson, the Warrant Officer Physical Training Instructor (WOPTI) at the Royal Military College – Duntroon, to explore how physical preparation underpins preparing for and winning wars in the Australian Army. Drawing on his experience training across conventional units and with Special Forces candidates, WO2 Nicholson outlines how physical fitness translates directly into a soldiers’ resilience, availability, and durability on combat and in war.

He discusses his philosophy of programming — know the demands, know the baseline, train the gap — and how this approach ensures soldiers are fit for purpose rather than following passing fitness fads. Drawing lessons from his time with elite sporting teams, he highlights how careful programming, minimum effective dose training, and a focus on longevity can help extend soldiers’ careers and minimise injury. At the same time, he cautions against lowering standards to match societal norms, arguing instead for holding the line on the physical requirements that military service demands.

This conversation is a deep dive into the art and science of physical training, balancing strength, endurance, and recovery with the unique occupational requirements of Army. Every physical training session must be balanced against the high physical demands of our day-to-day jobs. It’s about being intentional, adaptable, and consistent — ensuring every soldier is combat effective when it counts and to prevent injury.

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