Is the POPAT Hard?

A few weeks ago, I posted "Is the PAREhard?" And in a nutshell I said it depends.

What's my take on the POPAT? You likely guessed right, it depends.

I will say this though: if you've done the PARE already and thought that was hard, wait til you try the POPAT. Depending on your fitness level, the POPAT can be twice as hard as the PARE, or 10 times harder if you're really lacking in fitness.

What makes it so damn hard for many? Off the top of my head:

- less time to beat (4:15 instead of 4:45)

- a longer mat (6 ft vs 5 ft)

- an extra step on the stairs

- 10 lbs heavier on the push/pull machine (80 lbs vs 70 lbs)

- no time penalties but you have to repeat the obstacle if you make a mistake, therefore slowing you down more than a time penalty, plus you have three chances on the obstacle

- you can only shuffle the feet on the push/pull

- vault is at the very end

- you can only use hands to touch the bar, no crawling over the bar, no using legs for assistance

- heavier bag carry at the very end (100 lbs vs 80 lbs), and you can't cradle it either

Reading all the above, you can see you can't get away with mediocre fitness on the POPAT. You have to be much more fit to be successful, along with having more strength to tackle the push/pull machine (and to certain extent the mat jump and vault). You also need to have a clean run through the test. A single mistake can cost you. Trust me, I've had a few clients go through this already.

Is the POPAT hard? Yes and no.

Yes if you lack strength and/or have below average cardio fitness. No if you're athletically inclined, especially if you've played high level competition in sports like soccer, running, basketball, hockey, etc. Although, if you have characteristics of a high level athlete, it doesn't always guarantee success. There's still the matter of practicing the course and obstacles, and the dreaded push/pull machine. That thing is as much technique as it is strength.

Is The PARE Hard?

That really depends on who you ask. Put that in any search engine and you'll be taken to either forums or comments made on blogs or youtube videos. What you'll find there are varying answers from "That was the hardest thing I've ever done!!!!" to "Man, that sh!t was easy, why shouldn't you pass it?"

Of course that doesn't help anyone.

Is the PARE hard? The answer, like many things in life, is it depends.

If you are a natural born athlete that has played at every competitive level in life, then the test is ridiculously easy (if you're going for the bare minimum).

If you have been a couch potato all your life, eating chips and playing Call of Duty and GTA into the wee hours of the morning, then this test will be hard (if you're going for the bare minimum).

For you natural born athletes who find athletic feats easy to come by, let me address you first.

As I mentioned, if going for the bare minimum, the test is easy. But the competitor in you is not going for the bare minimum. You want to be the best. You want to have the fastest time among your peers. And that means pushing your limits. When you do that, the test becomes a challenge.

For those not athletically inclined, let me explain what makes the test hard:

1) It's deceiving. You watch videos on YouTube and the test looks too simple that you think it can't be hard. On top of that, most videos you watch show people running at a slower than expected pace.

2) It's demanding on the cardiovascular system. That means you will be breathing so hard and your heart is beating so fast you think you're going to have a heart attack and pass out. By the time you hit your 3rd or 4th lap, your HR is reaching near max, if it hasn't already done so.

3) It requires tremendous focus. And that focus can only be developed through intense training. I have seen several people run through the test going the wrong way, cutting through cones, doing the wrong falls, and in general not hearing what the tester is instructing.

4) It requires sufficient strength. Males don't have to worry about this as much, but females certainly do, especially for the push/pull machine. But being strong does not mean much if you don't develop your cardio fitness. Guys, cardio training is not just lifting weights faster or performing 5 min of jogging on the treadmill. And ladies, lifting weights is more than high reps low weight, you need to lift heavy (and trust me when I say it won't make you look like Arnie).

For the athletes out there, you are likely to pass the test, and can get away with less than a month's notice of training. How well you will do depends on the kind of athlete you are. I typically find competitive soccer players and competitive runners (usually middle distance track athletes) do the best on this test. These athletes have the power endurance and the agility to get through the course quickly. They also have enough strength to tackle the push/pull machine. Strength and power athletes (ie sprinters, football players, wrestlers, etc.) will fare well, but often suffer from the high intensity nature of the course, which affects their ability on the push/pull machine. They'll get through it, but not as well as they think they will.

For the non athletes, how well you fare will depend on your starting fitness level. If you're starting from the bottom, you're looking at minimum 3-4 months of solid consistent training. That means running (or another form of cardio training) 2-3x/wk to start. That means lifting 2-3x/wk to have sufficient strength levels. If you're already active, it may mean upping the intensity level in one, maybe two cardio workouts. It may mean having to lift heavier and for less reps. Give yourself time to adequately prepare for the test.

One last thing. If there is a testing facility that you have access to, go to it ASAP. Get a feel for the test. Only then will you know what you're up against. And make sure you get a practice run done well in advance of your test date, don't leave it last minute. The sooner you know where you stand, the sooner you can make the right preparations for the test.

Jumping the 3 Foot Vault for the PARE and POPAT test: The Arcing Method

For some people, when they see the 3 foot vault it looks intimidating. When you look at it you think, "How am I gonna get over that?" Or, "I hope I don't trip and fall smack on my face on the other side!" If you think of the latter, it will likely happen to you. Think positive!

For me, the obvious answer is to just jump and swing both legs over. But not everyone is like me, and I don't expect my clients jump that way (unless they already are).

Now both feet going over is often the quickest way to go over. But it requires a certain amount strength, power, and coordination. For some this can take time to develop, and if you're short on time you need another method that is still quick and doesn't require you crawling or climbing over awkwardly.

This is where the arcing method comes in. I've had one client call it the twirly method, but whatever name you give it, it does not require the same strength and power requirements as both feet swinging over.

In the arcing method, you still jump off one leg. The other goes over the bar first, and the jumping leg follows suit as it trails over the bar. You look like you're performing an arc as you go over, hence the arcing method.

To see the arcing method in action, and to get a quick tutorial on how to perform it, check out the latest video I released on YouTube:

This method is especially useful for those doing the POPAT test, as the POPAT only allows you to grab the bar with your hands only. And since you don't have the running approach for the POPAT like you do in the PARE, you don't have momentum to help you jump over with the two leg swing method.

Give this a go and see how it feels.

2014: How Sweet It Was

" If 2013 was my year of growth, then 2014 is my coming out party"

I wrote those words last year in my "2013: A year inreview" post. Those words have rung true.

The 2-0-1-4 has been a coming out party of sorts. I have seen tremendous growth in the business, and my reputation continues to grow, and precede me.

I can pinpoint when things started to change. It all started back in March. Much was already changing at that point, but the biggest was having a schedule that allowed me to take on more clients. My training hours went from 10, maybe 15 a week, to 25-30, easy. And it's been consistent ever since.

But it's not just training more people. I've been putting myself out there, especially online with social media. I have blog posts on how to train; YouTube videos detailing trouble areas; and of course Facebook. The most surprising social media  platform that has helped with exposure, though, has been Instagram. I've developed a bit of a following on there through my pics and vids on police training. I've even gained a few clients from it.

Offline, I've done speaking engagements and have helped the RCMP with PARE sessions for women at E-division. Being put in front of people, and having them see me live, they can get a sense of who I am, what I represent, and how I can help them.

As 2014 pushed on, there was an opportunity for me to have my own space. At the time, though, I didn't jump on it. As much as I wanted to, I had a good thing going where I already was. But a conversation with a client changed my way of thinking.

Ever since I started Redline I knew the one piece of equipment that would separate me from every other trainer was the push/pull machine. I knew once I had that it would change everything. There were two problems though:

1) I needed the space to house it

2) I needed the funds to get it

Back to the conversation, my client was willing to help me with the second part. I needed to take care of the first part. And I did.

In September I secured a lease for my own studio space. And I didn't have to move far. It was right above the studio I was already training out of.

I've always wanted to have my own gym, but I didn't think the chance would come so soon. So many things were coming into place that I couldn't pass this up. I didn't know if I would have a chance like this again, so I took it.

The studio was all ready to go. The flooring was already put in, mirrors were up, and plumbing was installed. A toilet and sink were the only things that needed to be put in for the washroom, and I didn't need to take care of that. I just needed to move.

As of October 1, Redline Conditioning has had a new home, and I couldn't be more thrilled. With my own space, my own equipment, and a growing base of supporters, I can start taking Redline to new heights.

If 2014 was my coming out party, 2015 will be the year I stake my claim as THE go to guy for all things police training.

You ready to be a part of the ride?

Descending the Stairs (PARE/POPAT)

The stairs isn't a make or break area of the obstacle course, but it can have an impact on how well you perform. When it comes to the test, the rules of the stairs are you must touch at least one step going up, the very top step, and at least one step going down. The more steps you can skip, the faster you will get through the obstacle.

Going up is pretty straightforward: skip however many steps you can, and if you can use the handrails to help guide your way up, use them. Where people may lose time is descending the stairs.

That's why I put together a quick video about descending the stairs, which you can check out here:

If there's one thing to take away after watching the video, it's that as you're coming off the stairs, you want to make it seamless and fluid, especially if you're skipping steps. Make the jump off the stairs a part of your stride and avoid landing with both feet. Doing so disrupts your stride, making you inefficient and using more energy than necessary.

Give it a try and let me know what you think.