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

Training for the POPAT: Part 1 Cardio Conditioning

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

You can find it here: http://rlconditioning.ca/blog/59834/Training-for-the-POPAT-Part-1-Cardio-Conditioning

Controlled Falls (PARE/POPAT conditioning)

The Controlled Falls is a great conditioning drill that can be added at the end of a workout. Perform 3 sets of 30 sec controlled falls, alternating falling on your front and back. Take only 15 sec of rest in between each 30 sec set. Try to maintain the same number of falls on each set. If you'd like, you can perform multiple rounds of controlled falls, but usually one set is more than enough.

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 I’ve learned as a Trainer

                I’ve been a personal trainer for the last 4 years, a weight trainer 2 years prior to that, and a volunteer coach for a few years prior to that. And over the years I’ve learned a lot when it comes to training, coaching, and the industry. Below is some of my random thoughts of what I’ve learned, enjoy.

• Everyone should learn to lift
• Everyone should learn how to move their body
• Everyone should learn to move more in general
• Squats, such a basic movement done wrong by many
• Push-ups (see squats)
• Deadlift, great exercise for lifting heavy
• What’s the best training program out there? The one that you can stick to.
• You can’t do high intensity every single day, every week of the year; give your body a break
• Recovery is how the body improves
• Variety in training is important, but it doesn’t mean constantly changing your routine every day
• Never stop learning, always improve
• Barefoot running, not for everybody
• And if you’re gonna run barefoot, gradually build up to it
• It took time to get that beer belly, don’t expect it to be gone in a week
• And don’t expect endless crunches to get rid of it (spot reduction does not work)
• Nutrition, vitally important whether your goal is to lose weight, gain mass, improve performance, etc.
• It’s always good to have a goal to shoot for, helps give purpose to training
• Have some fun when training, even when it hurts
• Runner’s need strength, triathletes too (hell, endurance athletes in general need strength)
• Exercise alone isn’t the best way to lose weight (exercise + good nutrition is), but it doesn’t mean you shouldn’t do it
• If you can, get a training partner. They keep you accountable and stay motivated
• Weight loss and fat loss are not the same; if I had to choose one, I’d choose fat loss
• To succeed, you gotta have “The Drive”
• There’s a difference between working out and training; working out sounds boring, going through the motions. I like the sound of training, it sounds purposeful.
• Heavy strength training is great, but never underestimate the power of bodyweight training