Assistance required for Police physical.

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APPLICANT

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Hello there,
In about 7-8 weeks time I shall be journeying from the UK to go to Canada to apply for CALGARY police service and participate in their PARE as part of the application programme. The PARE stands for POLICE APPLICANT READINESS EVALUATION. It is a 4 minute assault course ran over 6 laps which are 350 meters each and include various obstacles such as vaulting a low barrier, steps etc. After that stage it includes a , which then includes a push/pull test in which you manage 80lbs of weight suspending it over 17" off the floor while completing 6 180 degree arcs, with 4 controlled falls inbetween the push and pull element. It ends with a 100lbs bag carry over 50 ft after a 2 minute break.

Please look at for a full description if youre curious.

Howver Im looking for help, I had arranged sessions with a Personal trainer but due to a death I've had to fly my family abroad. So that had knocked the trainer sessions on the head due to cash problems.

Im looking for help and advice re this test, I've got access to gym equipment and will do whatever is needed to pass.

If anyone can help or advise please do, want to experiment with programmes please do, or if you've done it already please tell me and the advice will be appreciated.

Many thanks
 
The best way to train for this specific test would have to be to do everything in the test. You cannot simply work the same muscles to get good at these specific tasks. You may want to condition your body first to be sure you do not hurt yourself when you try it though. Find a way to duplicate or come as close as possible to everything you'll have to be doing, and as you get closer, make sure you can do better than just passing.

Good luck
 
I think you would like Zach Evan Esh. That guy lives for this kind of training. Google his name.

It is always best to be specific as possible with training (as was already mentioned). However, it is of the upmost importance that you develop the athletic foundation that you need. So, I disagree with getting too specific (at first). You need to get anatomically adapt before getting specific (unless you are already there).

You need to develop your fundamental energy systems:
-Alactic, Lactic and aerobic (most important to build lactic)

You need to increase your agility and max strength in all ranges of motion:

You need reactive power to be more efficient with your energy system and strength

I would give it 3 weeks and then begin implementing more time to specific training.
 
Many thanks for the assistance,
For replicating the test, theres a slight issue-space and work.
1) Space- I usually use the gym at my work, which is about 12ft by 12ft, or I'll use the nearby branch of fitness first(uk gym chain) and they only have a small class area.

2) Work- Im a serving officer already on a busy team and 17 hr days of late are not uncommon. However I'm pretty lucky and my sgt has been ok with me slipping off during our supposed rest time(as if we ever get to actually eat) for an hour and working out.
I've tried to follow a cross fit style routine, as it appears to be very functional, but now its really specifics to follow.
Thats the confusion.....
 
Due to the fact that my husband's job requires us to move every 2 years I have to retest for a police job everytime we move. What works for me, is being able to run the exact course that I will be tested on.
In thoery it is a great idea to work every muscle and be top form for testing....but in reality being able to complete the course is more important. I would recommend that you get a lot of cardio in......a rule of thumb....for every minute of of hands on requires being able to run a mile and 1/2. endurance is very inportant. Good luck
 
Cathy,
That sounds awful, kudos for being the most supportive wife I've heard of!!!

Soooooo, as its all intense stylestuff, does any one have any recommendations for training using a treadmill for running, and pretty much only a barbell, chin up bar and dip bars for equipment?
 
If duplicating the tests is not possible due to space limitations, lack of equipment, etc, I would suggest that you try to follow the format. For example, the obstacle course involves a sustained effort (running) coupled with bouts of higher intensity activities (stairs, jumps, etc) which require power, speed and agility. In the early stages of your preparation, you would want your training to include these kinds of activities. For example, if you are running outdoors, you can do intervals where you would stop running and perform let’s say 10 tuck jumps (jump and bring knees up). Your second interval might be to stop running and do 5 long jumps (jump forward as far as possible, jump again as soon as you land), and so on…If I’m not mistaken, though, I think you might already have done/started doing this?

You can mimic the torso bag carry with a dumbbell, but don’t forget that lifting phase of the torso bag event is equally important as the carrying phase. Unfortunately, grasping and lifting the 100lb dumbbell and a 100lb bag will not be similar at all. Any way you can purchase a sand bag? And leave it at work?

You can practice the push-pull with a partner on rollerblades (although you will be pushing and pulling in a straight line and not arcs, but physically speaking, this makes no difference). All you need is a partner and a broomstick. Your partner holds the stick in his hands, arms out, you grab the stick and pull/push him. Practice the initial phase the most, that is, to get your partner going from standstill. Once he gets rolling, it will be relatively easy to keep pushing/pulling. Another way you can do this is in the class area at your gym, with your partner standing or kneeling on a mat/towel (or mat on a towel) and holding the broomstick and you would push/pull him across the room. This would eliminate the momentum that happens in the rollerblade situation.

Remember to practice these exercise bearing in mind that when you do them during the test, you will be tired and out of breath. :eek: Make sure you mimic this too in your training!

Hope this helps!
Good luck!!!
 
I emailed Mr Evans ESH and he was indeed really helpful.
However it has all gone wrong for me the past few days. I've contracted some sort of viral infection, For three days I could barely move, and on the fourth when I left the house to go with the family to the supermarket felt awful and my wifes words were"wow you look really sick and thin!".
Oh good.
So off to the doctor i do go in about 5 minutes.
Basically now down to 4 weeks, any ideas for sprint programmes to follow, no access to a track unfortunately.

And this is pending whatever antibiotics i get
 
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