Why You Will Fail The PARE/POPAT

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You can find it here: https://rlconditioning.ca/why-you-will-fail-the-pare-popat/

3 Reasons for passing the PARE/POPAT

This post has been moved to its current home at www.rlconditioning.ca

You can find it here: https://rlconditioning.ca/3-reasons-for-passing-the-pare-popat/

PARE and POPAT training obstacles: the problems you have and the tips and solutions to overcome them.

The PARE and POPAT test are physically demanding tests. Many applicants will prepare by performing easy to moderate runs or lifting weights for high reps. But, they will also forget to practice the skills necessary to run the test efficiently. As such, after their test, they realize the training they have been doing wasn’t sufficient enough.

They were running, but they weren’t running with enough intensity. They were lifting, but they were focusing on small muscles instead of compound lifts. They also realize that there’s a technical aspect to the test. It’s not just a matter of running around cones, jumping obstacles, and scrumming with a machine.

Below I’ve outlined 5 common problematic areas that applicants experience in the PARE and POPAT tests. I talk about the problem, provide a solution, and give tips and tricks when it comes to the technical points of the tests.

Push/Pull

Problem: Lack of strength and technique

Solution: Strength training, technique work

Exercises to Work On: push-ups, pull-ups, inverted rows, seated rows, standing rows, bench press, pulldowns

Technique Work:

Push lean in from the legs and use them,  don’t rely on the arms and chest to push continually push, never relax take as few steps as possible, you’ll cover more ground if you shuffle, always keep one foot on the ground practice with a partner to simulate the push (watch the video below for a quick simulation)

Pull don’t lean back, sit back and stay low pull with the back muscles as well as with the arms, and keep the elbows bent take as few steps as possible, you’ll cover more ground if you shuffle, always keep one foot on the ground

Vault Jump

Problem: Lack of confidence, lack of leg strength and power, gassing out (especially for POPAT)

Solution: Build up confidence, practice at varying heights, increase leg strength and power

Exercises to Work On to Work On: squats, deadlift, lunges, jump squats, tuck jumps, hurdle jumps

Technique Work:

Here a couple posts you can refer to when it comes to jumping the vault:

For help with the PARE vault, check out my article on Jumping the PARE Vault 
 

For help with the POPAT vault, watch the video below POPAT Vault Jump Instructions

One tip for those who have difficulty jumping 3 ft: practice on a lower height first and slowly jump higher heights until you’re at 3 ft. If you have access to aerobic steps and risers, you can use those to simulate the vault, while at the same time practicing at various heights. The back of couches is another good option. If you make a mistake, at least you have cushions on the other side to break your fall.

Mat Jump

Problem: Gassing out, lack of leg strength and power

Solution: increase leg strength and power, improve run up to the mat

Exercises to Work On to Work On: squats, deadlifts, lunges, split squats, step ups, broad jumps

Technique Work:

• sprint to the mat
• don’t look at the front or back of the mat, look beyond it
• reach with your front leg, don’t let it drop early
• jump across, not up and over

Below are a couple videos, one demoing an inefficient way of jumping, which I just call up and over. The second video demos the quicker and and more efficient of jumping, which is to jump straight across and minimize any vertical jump.

Controlled Falls

Problem: too slow falling down and getting up

Solution: burpees and sit ups

Exercises to Work On: burpees, push-ups, sit-ups, reverse crunches, planks

Technique Work:

Front Fall drop quick; place your hands on the ground and kick out both feet behind you at the same time drop quickly to the ground; as soon as your chest and hips touch, push yourself away from the ground right away. It’s touch and go movement, and you should feel like you’re bouncing off the floor as you’re pushing up, tuck both knees to your chest and stand

Back Fall drop quick to your back, don’t take your time and set yourself up, get to it quickly once you’re flat on your back, use your arms to swing up just as you’re performing a sit-up; that momentum will help you up quicker as you’re coming up, place your hands at your sides and use your arms to help you stand up

If you want a video tutorial for controlled falls, check out the two videos below on the front fall and back fall.

 And if you want a “fun” drill to add to your training repertoire, you’ll love the Controlled Falls drill.

Gassing out

Problem: Not enough intensity to the conditioning training, only doing moderate intensity runs

Solution: high intensity interval training

Exercises to Work On: 400’s, 200’s, sprint intervals, stairs/hills

400’s Run 4-6 400’s, aiming between 1:30-2:00 each 400. Rest 2:00 between sets The goal is to run the same times each 400, so if you ran 1:45 for your first 400, you should be running within +/- 3 seconds  each 400. Word of caution, don’t run your first 400 too fast, you’ll end up running slower on each 400.	200’s Run 5-8, aiming between 40-1:00, rest 1:30-2:00 between sets The goal is to run the same times each 200, so if you ran 0:50 for your first 200, you should be running within +/- 2 seconds  each 200. Word of caution, don’t run your first 200 too fast, you’ll end up running slower on each 200.
SPRINT INTERVALS If sprinting for time, perform 10-30s sprints, rest 1:00-2:00 between sets If sprinting for distance (ie 100m), record your time and keep it consistent. Rest 1:00-2:00 Perform 5-10 sprints, depending on fitness level	STAIRS/HILLS Find a steep hill that  you can run up anywhere from 10-30s Perform 5-10 hill sprints, depending on fitness level. Recovery walk down the hill, plus another 15-30s of rest at the bottom before you go again If on stairs, running up one storey and back down counts as one climb. Perform sets of 3-5 climbs and rest 0:30-1:00 between climbs

The above is just a snippet of interval training you can do, there are many others that can be performed. Just make sure you are performing it at a high intensity that is consistent. A word of caution: don't perform high intensity intervals more than 2x/wk, 3 max. As tempting as it is, you won't be doing your body any favours. There is still a place of low and moderate intensity training, which is a topic for another day.

Technique Work for running (yes, running involves technique):

• Run tall and relaxed
• Keep shoulders, arms, and hands relaxed, avoid tension
• Land softly on your feet like a cat, instead of heavy like an elephant
• Try landing with your feet under your body, instead of reaching out
• Keep your running cadence (the number of footsteps you take) around 90 BPM per foot. That usually means you’re not overstriding and your feet are landing under your body.

You have the solutions, now it’s a matter of incorporating them into your training. If you’re having a hard time putting together an effective program and need coaching help to prep for your PARE or POPAT, email me at redline.conditioning@gmail.com.

You can also check me out on Facebook at Marc Locquiao – Redline Conditioning. And if you want regular updates on motivation and training, sign up below for my free newsletter.

Training for the POPAT Part 2: Strength Training

This post has been moved to its current home at www.rlconditioning.ca

You can find it here: http://rlconditioning.ca/blog/59916/Training-for-the-POPAT-Part-2-Strength-Training

POPAT Practice Summary

                A couple days ago I had the chance to practice the POPAT. I’ve never done it before, but I have done the PARE several and have developed an understanding of what’s needed for it. Since the PARE is based off of the POPAT, training for both is similar, but there is one key difference that makes the POPAT a little more difficult to pass then the PARE.

                First off, the cardio requirements are very similar for both. Make sure to develop both your aerobic and anaerobic capacity when you train. The key difference that separates the two is the strength requirement, especially when it comes to the push/pull machine. The technique is also different, moreso for the push. Some PARE testing sites still have the older machines that have a chest that you can use for support. Other places have the newer machines with no chest support, making the push a little bit more tough. How you push the handles is difficult too. You’re not allowed to rest your chest on the handles, and you can’t support your elbows on your body; elbows gotta be flared out a little. When performing the rotations, for both push and pull, feet must shuffle, not crossover. In the PARE, there’s no specific requirements of how you take your steps.

                Like I said, this was my first time doing the POPAT, but it’s also the first time since last year since I’ve done any practice police test. Going into I’ve been doing some spotty training the last few months, nothing consistent, but enough to get me through the test comfortably. It was a little warm in the gym, and the floors were a little slippery. I noticed the floors when turning around the far cone and heading back over the stairs; I couldn’t quite get a good grip to accelerate well. Depending on where you take your POPAT, hope that they have grippier floors.

                The course itself wasn’t too bad, the layout is the same as PARE, the only thing is the mat is longer at 6 feet and there’s an extra step on the stairs. I managed to hold a consistent pace, averaging about 17 sec per lap. Competitive times are in the 18-22 sec range. Most of the people there who were practicing were averaging in the 20-22 sec range, so when they got to the push/pull they still had some time. But the push/pull can be the difference maker.

                When you get to the machine, you must pull first. To get across, you can only shuffle. A few times I crossed over out of habit (that’s what I’m used to for the PARE), and you get 2 warnings to change your technique before they tell you to redo your rotations. So make you do it right the first time. The pull itself was good; get a good yank of the handle, keep your elbows bent, and sit back, use your body weight to lift.

                The push was trickier. I’m used to the chest pad and now I had nothing to support me except my arms. Because you can’t tuck in your elbows anymore, you have to rely on your arm strength to help you out more. I still tried to lean into the machine as much as possible using my whole body, but you need a fair amount of upper body strength too. Again, you have to shuffle, no crossing over of the feet.

                The vault jumps at the end were a little challenging, but more because you have to concentrate a little more. Before you go onto your back or front, you have to show a controlled landing before falling. You’ll see in the video I had to repeat my first back fall. This is an area where you can also lose time. Only your hands are allowed to touch the bar when you’re jumping over, and to avoid touching with anything else requires more strength and power in the legs.

                Once you’re done, you have about 30 sec before you do the bag carry, which is 100lbs. Out of the whole test, this is actually the easiest part since you’re no longer timed at this point. Needless to say you need strength for this part, but once you have the bag up you can take your time and readjust if necessary.

                Watch out for a future series on POPAT training. If you’re interested, I have a series on PARE training that you can check out below. Some of the tips in there can be applied to POPAT as well. Also, if you live in the Metro Vancouver  area and need help with training, feel free to email me at redline.conditioning@gmail.com .

PARE Training Videos: Tips and Tricks Part 1
PARE Training Videos: Tips and Tricks Part 2
Training for the RCMP PARE Test Part 1
Training for the RCMP PARE Test Part 2
Training for the RCMP PARE Test Part 3
Training for the RCMP PARE Test Part 4

What Do You Think About?

                When I meet a new client, or whenever I’m helping someone new to the gym, I always assess how they are with basic movements. For example, I like to ask them to perform a push-up, even if it’s knee push-ups. When they’re done, I ask them where they feel it. Quite often it’s in the arms, specifically the triceps.

                 And herein lies the problem. Whenever people hit the gym and lift weights, they go through the motions. They perform the movement, but they’re not really performing the movement, if you know what I mean. Let’s go back to the push-up example. Push-ups are a great upper body exercise that primarily targets the chest, yet people use their triceps to push. They think because the arms are moving that it's the arms that do most the work. So I tell them, focus on your chest to do the pushing (which is what they should be doing in the first place), and they immediately notice a difference. They find it’s a little easier to perform them now. Why? Well the pec major is a primary mover and meant to do the lifting; the triceps are secondary and shouldn’t take on the entire load. When you focus on the primary mover, you make it a little bit easier and you will see greater strength gains.

                Pull-ups are another great example of an exercise people don't perform correctly. People use their biceps too much instead of their lats. When done right, you should feel it behind and below your shoulders. One of the best exercises out there, the squats, is another one that people don’t think to perform correctly, but that is an article in itself.

                The next time you’re in the gym, think about the movements you’re doing and the muscles that should be working. When you start thinking about the movement, you should see quicker improvements in your performance.