4 PARA is the Parachute Regiment’s Reserve, it provides the Regiment and 16 Air Assault Brigade Combat Team with Very High Readiness Reservists. To enter the Parachute Regiment, personnel must first pass P Company (Pre-Parachute Selection), the infamous selection course - a gruelling test of physical endurance, mental resilience and determination.
For full-time soldiers, preparation is built into their daily training. For army reservists, the challenge is different - they must train independently while managing work and personal responsibilities. This unique experience builds discipline, adaptability and skills that apply far beyond military service.
The Path to P Company
For reservists, the journey to earning their maroon beret begins with 6 months of basic military training: 1 night per week and 2 weekends per month. This covers soldiering skills, fieldcraft and fitness. Recruits - 18 to 34 years of age and from all walks of life - commence their training with, generally, a basic level of fitness. This is rapidly built up over the training period and requires constant effort, a test of optimising work-life balance not just physical aptitude.
The actual selection for airborne service comes with P Company - a gruelling test of fitness, resilience and mental strength. After this, the Basic Parachute Course, learning airborne techniques and completing one's first parachute jumps.
What P Company Involves: The Selection Tests
P Company consists of eight physical and mental challenges spread over a week. Each test is designed to push candidates to their limits. With the exception of the Trainasium and Milling, candidates are kept in the dark about their progress - adding to the stress.
The 10 Mile March or TAB (tactical advance to battle) is conducted as a squad, over undulating terrain with each candidate carrying a bergen weighing 35lbs (plus water) and a weapon, 11lbs; 46lbs - 21kg. The march must be completed in 1 hour and 50 minutes. Tabbing is considered the bread and butter of physical training in the Parachute Regiment.
The Trainasium is an 60ft (18m) high aerial confidence course unique to P Coy. It assesses suitability for military parachuting, the Trainasium tests a candidate's ability to overcome fear and carry out simple activities and instructions at a height above ground level. The event is a straight pass or fail.
The Log Race is a team event with 8 individuals carrying a 60kg (32lbs) log over a distance of 1.9 miles (3.1km) of undulating terrain. One of the more memorable events as it is brutally hard, it is normal for candidates to 'fall off' the log and the remaining candidates must carry on.
The Steeplechase is an individual test with candidates running against the clock over a 1.8 mile (2.9km) cross country course that features a number of 'water obstacles'. Having completed the cross country element, candidates negotiate an assault course. The march must be completed in 19 minutes or under to score full points.
The 2 Mile March (3.2km) is conducted over undulating terrain with each individual carrying a bergen and weapon. A helmet and combat jacket is also worn. The march must be completed in 18 minutes or under.
The Endurance March A squadded march conducted over 20 miles of severe terrain. Each individual carries a bergen (backpack) weighing 35lbs (plus water and food) and a weapon. The march must be completed in under 4 and a half hours.
The Stretcher Race. Teams of 16 men carry a 175lbs (79kg) stretcher over a distance of 5 miles (8.0km). No more than 4 men carry the stretcher at any given time. Candidates wear webbing and carry a weapon.
Gloved up and surrounded by their cadre, Milling is 60 seconds of 'controlled physical aggression' against an opponent of similar height and weight. No defending or ducking is allowed, only throwing punches. The event is unique to Parachute Regiment selection. Candidates may win, lose or draw and are told at the end of the bout.
Candidates are assessed on determination, aggression, teamwork and overall performance. Individually each test appears straightforward, however, consecutively they become an increasingly exhausting sequence of events, especially as damage to the body accumulates and sleep is scarce.
Resilience: The Power of Grit and Purpose
P Company teaches one of the most valuable life lessons: resilience. The ability to endure hardship and push through discomfort is what separates those who pass from those who don’t. The physical demands are extreme but the real test is mental. When exhaustion sets in, those with a clear purpose - whether completing selection or overcoming challenges in life - are the ones who push forward.
Physical Health: Training with Purpose
P Company requires peak physical conditioning: functional strength, endurance and injury resilience. Over the preceding months, running, weighted marches and bodyweight endurance (think press-ups, pull-ups, sit-ups, crawls) form the foundation.
For reservists, maintaining this level of fitness while working a regular job means training smart. Overtraining leads to burnout or injury, so structured programming, recovery and injury prevention become key. These are principles anyone can apply to fitness - training should be sustainable, focusing on long-term health rather than quick gains.
Other elements of training that are often ignored, misunderstood or simply hard to fit into life are diet & nutrition and sleep. Two simple (note: simple does not mean easy!) areas that can make the difference between a pass or a fail, months before P Company is a reality. Fortunately there is good research on optimal diets for candidates undergoing training and selection.
Mental Toughness: Performing Under Pressure
P Company isn’t just physically demanding - it places candidates in high-pressure situations. Tasks like milling and the Trainasium force individuals to perform under stress and fear. Candidates who remain focused, control their breathing and trust their training succeed - those who panic fail.
These lessons apply far beyond the military. In high-stress jobs, competitive environments, or personal challenges, the ability to function under pressure is invaluable. Whether dealing with a crisis at work, facing financial uncertainty, or handling an emergency, the principles of P Company - staying calm, breaking challenges into manageable steps and pushing forward - become life skills.
There are plenty of videos available that show P Company tests, the video below (<12 minutes) delves into the specifics of motivation, grit and resilience itself...
Final Thoughts
For reservists, who must train independently while juggling civilian commitments, passing P Company demands discipline, resilience and adaptability. These qualities don’t just create elite soldiers, they build individuals who thrive in life. The ability to stay disciplined, push through discomfort and perform under pressure is what separates those who succeed from those who don’t - whether in the military, business or personal life. Passing P Company is just the beginning.
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Studies and Resources
4 PARA (FaceBook)
Brunyé TT, Goring SA, Cantelon JA, Eddy MD, Elkin-Frankston S, Elmore WR, Giles GE, Hancock CL, Masud SB, McIntyre J, McKenzie KL, Mitchell KB, O'Donovan MP, Racicot K, Ramsay JW. Trait-level predictors of human performance outcomes in personnel engaged in stressful laboratory and field tasks. Front Psychol. 2024 Sep 9;15:1449200. doi: 10.3389/fpsyg.2024.1449200. PMID: 39315045; PMCID: PMC11418282.
McClung JP, Beckner ME, Farina EK. Assessing the physiological basis for resilience in military personnel. Stress Health. 2023 Sep;39(S1):33-39. doi: 10.1002/smi.3271. Epub 2023 Jul 3. PMID: 37395310.
Zueger R, Niederhauser M, Utzinger C, Annen H, Ehlert U. Effects of resilience training on mental, emotional, and physical stress outcomes in military officer cadets. Mil Psychol. 2023 Nov-Dec;35(6):566-576. doi: 10.1080/08995605.2022.2139948. Epub 2022 Dec 1. PMID: 37903164; PMCID: PMC10617376.
Zueger R, Annen H, Ehlert U. Testosterone and cortisol responses to acute and prolonged stress during officer training school. Stress. 2023 Jan;26(1):2199886. doi: 10.1080/10253890.2023.2199886. PMID: 37014073.
Other Units
France: French Foreign Legion 2eme Rep
Singapore Commandos and Special Operations Task Force
Singapore Naval Diving Unit
UK The Parachute Regiment and Pathfinder Platoon
UK Royal Marines and SBS
US Navy Seals
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