Get tips Marc, Tks a lot, I also suggest checking Youtube for PARE postings, it helps in visualizing what to do. I'm doing mine tomorrow on short notice, so little prep time or conditioning available.
Did it in 4:10, ran out of steam between 4-6 laps, and took too long getting back up, need ab work and a shorter, younger body, and more endurance. will do it again with 2 weeks.
Hi Marc, Any tips for the 80lb bag carry? Is there only one way you are permitted to carry it? I have seen a lot of videos and they carry it with their arms underneath it but I find it easier to hug it to my body. Just wondering if there that is permitted or if you HAVE to carry it with your arms under it not around it. Thanks!
Holding it with the arms underneath is the most common way to hold it and that's what I typically recommend because I find it the most secure. But if you find it easier to hug it, then by all means do so. As long as the bag is held above your hips and below your shoulders, and you don't drop it, you're good.
Thanks a million for the reply Marc; it definitely reassured me before doing the test! I was a bit worried about the bag, then I realized the bag I had been practicing with was 100lbs, not 80lbs! I am able to lift the 100lb bag but I couldn't understand why I was having more of a struggle than I thought I should be having. Makes sense now after finding out it was really 100lbs. Anyway, I passed the PARE, 4:11 which isn't the greatest but I'm just glad I passed and that my first time is behind me. Now I know what to expect and next time I can definitely improve my time. Your tips really helped out and I'm so glad you posted this series. It's the best information I have seen and so so helpful. Thanks again!
Not a problem. And congratulations on the pass! Now you know what you can do, and you can only get faster. I'm glad to hear my tips have helped you. Make sure that you keep up with the training. If you ever need help with that, just shoot me a message at redline.conditioning@gmail.com. Good luck with your application!
I am a fairly petite female (120 lbs) and have passed the PARE (x2 during the 1 year process) and now I am onto depot. My first PARE was Oct 3/12 @ 4:25 and My last PARE was 4:06 + 5 sec Mat Penalty. I last ran April 30/13 and I begin Depot June 26. Within that week I have to pass or I get the boot! I keep training with intervals on the treadmill and do circuits once a week. However, my concern lies in how I feel while running! I had this extreme nausea and anxiety come over me when they called my name (and I was picked out of a hat second last) then during the entire 6 laps my vision kept going spotty it seemed and I had to continue to talk myself out of quitting! I normally don't feel bad until the 3 or 4th lap, however the feeling like I was about to pass out started before I even hit the stairs on my first lap. 6 months ago... I admit... I never trained HIIT style and really only weight trained. This is all foreign to me... looking for any advice on how to keep from feeling like I am going to pass out! Some say it was the surge of adrenaline, any advice on how to keep that away?
First, Once you are doing it with your troop, everyone will be cheering each other on. Even the first week. Your troop is then your family for the next 6 months. Just the atmosphere alone pushes you to do better. Second, every night visualize yourself doing each lap perfectly. Feel the burn and visualize running through it. Third, Keep training hard. You made it this far because you are a worthy candidate. You can do this. Warrior Mentality starts now. The PARE is one obstacle in the way of your goal to be a Member and you will conquer it.
Good Luck and Good Training, 10 year member, and mother of three (who just did the PARE yesterday).
I am thinking about doing the PARE. "Asthetically", I look fit. Everyone asks me if I work out. Which I don't. I just have good genetics. So I can now do 10 pushups and am practicing burpees etc. I hate running, but am going to practice that as well. How many pushups should I be striving to complete? For example, if I were to make it to depot, do they make you do 100 push ups at a time? And how long will it take me to train for the pare? I know it depends on how often I train. But what is the fastest time frame I can prepare myself in.
Hi Marc, I'm running the PARE for the first time on October 9th. I know my cardio needs work, but what other specific workouts might you suggest to properly prepare?
For cardio workouts, intervals are the way to go. I often recommend running 400`s or 200`s on a track or hill sprints for time or distance. If you`d like, you can send me an email (redline.conditioning @ gmail.com) about your current cardio training.
I was wondering what tips you have for the vault jump and the push station for a petite woman who's 4'11 and weights around 105 lbs? I'm doing my pare test on Oct 20th!
I'll do my best to provide the best tips for someone in your situation. First, I'll start with the push.
For the push, you're going to need a certain amount of strength, both in the upper body and lower body. If you're currently on a strength training routine (and heavy strength training), then you're on the right track. If not, it will make the push more difficult.
Although I emphasize strength, there is still a technical aspect. One, you want to use your whole body to push and not just rely on your upper body. When you finally have the weight up, you want to continually push forward, never relaxing. Two, take as few steps as possible to complete a rotation, whether you use a crossover method or shuffle step.
When you try the machine the first time, it may seem doable, but it's a completely different beast after running 6 laps.
One way you can simulate the push is with the help of a partner. Here's a link to a video I posted on youtube demonstrating the sim: http://youtu.be/VNjIJoM_Vyg
Now the vault jump. This may be trickier to answer. I don't know how you jump over currently, but I'll do my best to provide some tips.
First, I've seen people around your height vault over with both feet. And I've seen tall people (over 6') have difficulty and end up what I call scissoring over the vault (place one leg on top and then swing the other one over). So height isn't necessarily the factor in jumping, but leg strength and leg power.
I have found with many of my female clients, confidence is the biggest factor in jumping the vault. One way to build confidence is to jump over a lower height, say two and a half feet. When you're confident with a low height, try something that's a little taller and build your way up to 3 ft.
I hope these tips help. If you have any more questions, feel free to post them here, or you can email me, redline.conditioning at gmail.com)
I doing my PARE tonight.. any last minute advice? I'm 30 yr old female. 5'1" 123lbs.. My biggest issue during practice was that I was slipping on the floor during the push/pull part.. The location I practiced at is not the same as where I am doing the test.. II'm bring 3 pairs of runners to test out before my test lol
There isn't a whole lot that can be done if there is a slippery floor other than having a really clean outsole on your shoes. Although I have heard of spraying hair spray on your shoes, I haven't tried it myself.
As for last minute advice, aside from the tips on this post, pace yourself. Don't go out like a jack rabbit, leave enough in the tank for the push/pull. Stay within your fitness abilities and don't worry about anyone else. If you see someone start off fast, doesn't mean you have to as well.
In regards to the push/pull, take as few steps as possible. The less steps taken means more ground covered which means a faster rotation.
Good luck tonight, and if you'd like, let me know how it goes.
Thank you Marc! I'm hoping to pas this test with flying colors and I took your advice in my last practice and it made it easier! Glad there are people like you out there who are willing to help others succeed! I will let you know the outcome.
Just to let you know that I passed my first PARE last night with a time of 4:14... I was so happy to be under 4:20 as I was adived that anything above that will hurt my chances of making it to Depot.. Now I'm going to concentrate on doing it under 4 minutes.
So my question is, are there any exercises that could bring me confidence with the vault jump? I have played football for 7 years and have graduated high school in 2013. I've been working out for a year but my concern about this is a lack of confidence to jump over without falling on my face.
I've just signed up for a career presentation to get things going and want to be prepared for the test whenever it comes up. I've been watching some videos lately over and over to visualize my pace and areas I think would be hardest. As for cardio I can usually run for about 6 minutes (jogging pace) and walk for 30-60 seconds and run again until I'm tired which usually gets quicker and quicker as I'm running. Any tips on confidence and other things to prepare myself would be awesome.
In my experience I find it's a combination of constant practice jumping over obstacle and improving leg strength and power. The confidence can be helped by learning to jump well over lower heights, like 2.5 feet. As you get comfortable with that, gradually increase the height. So jump over something that's 2'8", then 2'10", and finally 3'.
Leg strength and power can be improved through heavy lifting through squats, deadlifts, and lunges, and through jump exercises like jump squats, box squats, and low hurdle jumps.
As for cardio, don't be fooled at the pace you see in videos. Just because they're not running fast doesn't mean your run training has to be slow (at least not all the time). Remember to add short, intense intervals like 200 or 400 m repeats, or hill/stair repeats. You'll be hitting your max HR by the 4th or 5th lap, or sooner, with the PARE, so your training should reflect that intensity from time to time.
Alright thanks a lot. I prefer sprints anyhow over long distance running so I'll be doing that for sure from now on and mix it up with the regular cardio still since that's always good.
As for jumping over things I see where you're coming from and will get out there and get my confidence up. I'm used to going around cones and such from football and sprints and running hills so I think I'd be decent at least at those things.
You're very welcome Travis. I'm making an assumption here, but my guess is you shouldn't have difficulty jumping 3 feet. Since you've been played football for 7 years, I would imagine you have good leg strength and power already, and it's just a matter of getting used to clearing that height.
Feel free to drop me a line anytime, either on here or email (redline.conditioning@gmail.com).
Ya being physically active isn't an issue, I've just never practiced jumping over something. I prefer to run through people than over them when I played so I never tried to get fancy with jumping.
I have a P.A.R.E. test coming up in 5 days, I did one a week ago and didn't make it due to getting winded very early on (lap 2-3). I find that I get extremely anxious and have already considered myself a failure very early on and always want to quit in the middle of it however, I never have. Do you have any advice at all for improving my cardio/ lung capacity in 5 days so I can get through this without the worry of failure? I am an ex-smoker and I know that is never good that is why I'm asking for any help possible on improving with my cardio.
Wthout knowing what your previous time was, I have no idea how much you were over the time requirement. If you were 5, maybe 10 seconds over the time limit, then going from a fail to a pass may be possible in only 5 days. If you were over 5:00, then it's next to impossible, but I have seen stranger things happen, and there's always hope.
First piece of advice is to think positive. I admire the no quit attitude, but you can't consider yourself a failure only 3 laps in. If you're always worrying about failing, instead of giving you're very best, then you will fail.
You also say you got winded very early. This is usually an indicator that you started too fast and got gassed very early. It is better to start off with a pace that feels relatively easy, and maintain that pace. Better to start off easy and finish fast strong, rather than fast at the start and limp to the finish. Pace yourself.
Finally, in terms of things you can work on now until your test day: hill sprints and controlled falls. Find a hill, sprint up it for 10 sec as fast as you can, recovery walk down, rest another 30 sec, and sprint again. Repeat 4-8 times. The goal is to cover the same distance, and no less, each sprint. If you find you can't cover the same distance, rest a little longer.
For controlled falls, you can refer to my video of the drill I give my clients (http://youtu.be/_X4UqCY8KEE). This can be done after the hills.
I suggest to take a full days rest of training before test day to allow the body to recover.
Good luck with your test Karen, and let me know how it goes. I hope all the best for you.
Hi Marc, So I want to attempt the PARE. I don't work out, but am still somewhat fit. Before I come in for some training, can you tell me how I can get to a basic level. Like if I come to you for training right now, and I can not even run or climb stairs, it may not be the best use of my time. So should I start jogging/running/ etc . Can you give me some basic things I should be able to do, so that I can maximize my time with you. Thanks so much for your help.
Regardless of your fitness level, coming to see me would be the best use of your time. To wait and give yourself time to build up your fitness before seeing a trainer would do the opposite, it will waste time. Even if I were to suggest some training for you.
By seeing me right away, you will get better guidance immediately because I can personally assess your fitness abilities on the spot and not guess where you're current fitness is, even if you tell me.
Seeing me ASAP would be maximizing your time.
If you like, we can continue this conversation privately. Email me at redline.conditioning@gmail.com
Newly I have been accepted as a correctional officer, and they asking me to do the COPAT or the PARE. This is not the problem, the problem is that I don't know where I can do any of these tests in Mississauga or Toronto Ontario. The only place I found on the web is in Ottawa which 500 KM away from my place. Is there anyone out there will help me for a name, address, or telephone # of a centre or a place I can do this test in?
Very competitive times are 3:00 or faster for men, and 3:30 for women.Typical competitive times are 3:20-3:30 for men and 3:45-4:00 for women. If you can get under 4:00, regardless of gender, then that's typically a good time.
Interval type training, distance based. So running repeats of 100-400m is a good start. The goal would be to run them consistently fast (each repeat +/- 3 sec of each other) with 1:00-2:00 rest between sets. Practicing to be efficient as well. Jump low and across the hurdles, taking about 2 (no more than 3) steps between hurdles. Learn to get up and down quickly for controlled falls. Learn how to take the stairs with speed and keep the flow moving forward. Position your body correctly for the push/pull. And lift weights for strength gains rather than aesthetic purposes.
Hi Marc, I am looking forward to putting your tips to use. I'm a 50 year old applicant getting close to the end of the line and my recruiter tells me I need to get under 4 minutes. This will be my third time running, I've always felt all in at the end and the best I've done is 4:24. I've been training but I see I could be training smarter. 4 weeks to get it in. Until now I've been running 30 minutes twice a week, intervals once a week and a 60 minute long run. One question, keep the long run out of the program or keep it in? I've found more information and better tips on your site than I found in an ebook on how to pass the PARE I found on line. Great tips and very well presented.
With 4 weeks to go, I suggest taking out the 60 min run and replacing it with another interval training day, either short intervals based on distance or hill sprints (or stairs if you don't have a good hill). Distanced based intervals are especially helpful to learn how to pace better for higher intensity efforts, vs just going as hard as you can for time. I've talked about performing 400m for intervals, so if you decide to use those, do your best to run each 400 under 2:00, and run them as consistently as possible.
Hi Marc, I just wanted to say thanks for the advice. It paid of in spades. I knocked 25 seconds off my previous best time. I've never felt so good at the end of a PARE. I just downloaded your ebook and I am looking forward to reading it and putting your advice to work for my next PARE - in Regina.
Hey, I know that no one has posted on here in awhile but I'm hoping you"ll see this. I'm a 20 year old male and have just started training for the PARE test. I ran cross country in high school, and am fairly strong. I've also ran in my city's (St. John's, NL) Juggernaut race, which is a 5K obstacle course mud run and got a decent time. My issue is that I'm good with distance but am not particularly fast (1K in about 3:45) was wondering if you had a tips or training ideas to improve my speed.
I'd love to help you out, but without knowing a little more about your current training (or even previous training), it's difficult to provide good tips. If you don't mind posting what you currently do, feel free to post. Or you can send me an email of your training.
Any suggestions on ways to prepare for the 80lb bag carry? Having a tough time simulating it at the gym. I exercise regularly and am optimistic about my readiness and ability to put up a competitive time on the course & push/pull, but the bag carry has been the only thing I've yet to really practice. I'd like to get a few simulated trial runs in at the gym over the next few days - assuming I can find a way to set it up.
The best way to prepare is to strength train. Learn to lift properly, and progressively lift heavier and you will improve your performance for the bag carry. The one exercise that will have a direct carryover effect will be the deadlift. Learn how to deadlift properly and it will make lifting the bag easier.
If you want a closer simulation, buying rice bags or sandbags will suffice. They have a similar awkwardness to the bag used in testing.
Been following your blog with great interest and have picked up quite a few useless insights from it.
I am not a pessimist but I did PARE two years ago and couldn't complete it, gave up after the third lap. That failure had left a pretty stern phobia and no matter how much I am trying, I feel that it may not be enough.
Here is what I am doing to prepare myself for an upcoming PARE, coming on August 9th, '15;
I am a six footer, 210lbs male. I am doing intervals on treadmill three times a week. I run for 20 minutes. 30 seconds at 8mph, with a 60 seconds rest at 4mph. This along with weight training.
I do not have any metrics to assure me that I am prepared enough - however, I am able to do these 20 minutes intervals with composure.
Kindly, any advice you can give would definitely serve as an assurance and something I would be able to do to improve?
Thank you for your time, look forward to your reply.
Hi! I failed my pare test for 12 seconds. I need to work on my cardio.. I did the circuit in 3:11. The coach said I need to do it in 3min or less. I have 21 days left until the other test. I know I have interval cardio to do but what is the better(running, stairs master or...?). What is your advice? thanks!
There is no one better method for interval training, as it will depend on each individual. I suggest doing running intervals, since the test is running based. If you body has difficulty handling the load of running (ie the knees, ankles, etc.) then you can use other means to get your cardio done such as the bike or the stair master.
The main thing is that you're pushing beyond your comfort levels. Not necessarily to the point of puking, but it should be discomforting.
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Get tips Marc, Tks a lot, I also suggest checking Youtube for PARE postings, it helps in visualizing what to do. I'm doing mine tomorrow on short notice, so little prep time or conditioning available.
ReplyDeleteHopefully the tips serve you well tomorrow. Good luck with the test, and if you'd like, let me know how it goes.
DeleteDid it in 4:10, ran out of steam between 4-6 laps, and took too long getting back up, need ab work and a shorter, younger body, and more endurance. will do it again with 2 weeks.
ReplyDelete4:10 is not bad, especially if it's your first time. If you need a few more tips, you can send me an email and I'll be glad to help out.
ReplyDeleteHi Marc, Any tips for the 80lb bag carry? Is there only one way you are permitted to carry it? I have seen a lot of videos and they carry it with their arms underneath it but I find it easier to hug it to my body. Just wondering if there that is permitted or if you HAVE to carry it with your arms under it not around it. Thanks!
ReplyDeleteHolding it with the arms underneath is the most common way to hold it and that's what I typically recommend because I find it the most secure. But if you find it easier to hug it, then by all means do so. As long as the bag is held above your hips and below your shoulders, and you don't drop it, you're good.
DeleteThanks a million for the reply Marc; it definitely reassured me before doing the test! I was a bit worried about the bag, then I realized the bag I had been practicing with was 100lbs, not 80lbs! I am able to lift the 100lb bag but I couldn't understand why I was having more of a struggle than I thought I should be having. Makes sense now after finding out it was really 100lbs. Anyway, I passed the PARE, 4:11 which isn't the greatest but I'm just glad I passed and that my first time is behind me. Now I know what to expect and next time I can definitely improve my time. Your tips really helped out and I'm so glad you posted this series. It's the best information I have seen and so so helpful. Thanks again!
DeleteNot a problem. And congratulations on the pass! Now you know what you can do, and you can only get faster. I'm glad to hear my tips have helped you. Make sure that you keep up with the training. If you ever need help with that, just shoot me a message at redline.conditioning@gmail.com. Good luck with your application!
DeleteI am a fairly petite female (120 lbs) and have passed the PARE (x2 during the 1 year process) and now I am onto depot. My first PARE was Oct 3/12 @ 4:25 and My last PARE was 4:06 + 5 sec Mat Penalty. I last ran April 30/13 and I begin Depot June 26. Within that week I have to pass or I get the boot! I keep training with intervals on the treadmill and do circuits once a week. However, my concern lies in how I feel while running! I had this extreme nausea and anxiety come over me when they called my name (and I was picked out of a hat second last) then during the entire 6 laps my vision kept going spotty it seemed and I had to continue to talk myself out of quitting! I normally don't feel bad until the 3 or 4th lap, however the feeling like I was about to pass out started before I even hit the stairs on my first lap. 6 months ago... I admit... I never trained HIIT style and really only weight trained. This is all foreign to me... looking for any advice on how to keep from feeling like I am going to pass out! Some say it was the surge of adrenaline, any advice on how to keep that away?
ReplyDeleteFirst, Once you are doing it with your troop, everyone will be cheering each other on. Even the first week. Your troop is then your family for the next 6 months. Just the atmosphere alone pushes you to do better. Second, every night visualize yourself doing each lap perfectly. Feel the burn and visualize running through it. Third, Keep training hard. You made it this far because you are a worthy candidate. You can do this. Warrior Mentality starts now. The PARE is one obstacle in the way of your goal to be a Member and you will conquer it.
ReplyDeleteGood Luck and Good Training,
10 year member, and mother of three (who just did the PARE yesterday).
Thank you for your input, nice to hear from someone who is currently a member.
DeleteI am thinking about doing the PARE. "Asthetically", I look fit. Everyone asks me if I work out. Which I don't. I just have good genetics. So I can now do 10 pushups and am practicing burpees etc. I hate running, but am going to practice that as well. How many pushups should I be striving to complete? For example, if I were to make it to depot, do they make you do 100 push ups at a time? And how long will it take me to train for the pare? I know it depends on how often I train. But what is the fastest time frame I can prepare myself in.
DeleteCongratulations on your achievement !
Thanks for your help ;0)
Hi Marc, I'm running the PARE for the first time on October 9th. I know my cardio needs work, but what other specific workouts might you suggest to properly prepare?
ReplyDeleteHi Tan,
ReplyDeleteFor cardio workouts, intervals are the way to go. I often recommend running 400`s or 200`s on a track or hill sprints for time or distance. If you`d like, you can send me an email (redline.conditioning @ gmail.com) about your current cardio training.
Marc L.
Hi Mark,
ReplyDeleteI was wondering what tips you have for the vault jump and the push station for a petite woman who's 4'11 and weights around 105 lbs? I'm doing my pare test on Oct 20th!
Hi Anonymous,
DeleteI'll do my best to provide the best tips for someone in your situation. First, I'll start with the push.
For the push, you're going to need a certain amount of strength, both in the upper body and lower body. If you're currently on a strength training routine (and heavy strength training), then you're on the right track. If not, it will make the push more difficult.
Although I emphasize strength, there is still a technical aspect. One, you want to use your whole body to push and not just rely on your upper body. When you finally have the weight up, you want to continually push forward, never relaxing. Two, take as few steps as possible to complete a rotation, whether you use a crossover method or shuffle step.
When you try the machine the first time, it may seem doable, but it's a completely different beast after running 6 laps.
One way you can simulate the push is with the help of a partner. Here's a link to a video I posted on youtube demonstrating the sim: http://youtu.be/VNjIJoM_Vyg
Now the vault jump. This may be trickier to answer. I don't know how you jump over currently, but I'll do my best to provide some tips.
First, I've seen people around your height vault over with both feet. And I've seen tall people (over 6') have difficulty and end up what I call scissoring over the vault (place one leg on top and then swing the other one over). So height isn't necessarily the factor in jumping, but leg strength and leg power.
I have found with many of my female clients, confidence is the biggest factor in jumping the vault. One way to build confidence is to jump over a lower height, say two and a half feet. When you're confident with a low height, try something that's a little taller and build your way up to 3 ft.
I hope these tips help. If you have any more questions, feel free to post them here, or you can email me, redline.conditioning at gmail.com)
Thank you Marc! I'm doing a practice pare this Sunday and hopefully that'll give me an idea of what I need to improve in time for my actual pare exam!
DeleteYou're very welcome :)
DeleteI'm assuming you're going to the practice PARE at E division? If so I'll be there myself at 9am. I was invited by RCMP to attend.
Hi Marc,
DeleteI did attend the practice PARE at E division. But I was in the 12pm group so that's why I didn't see you!
How did your practice go? Any difficulties with the vault or push/pull machine?
ReplyDeleteHi Marc,
ReplyDeleteI doing my PARE tonight.. any last minute advice? I'm 30 yr old female. 5'1" 123lbs.. My biggest issue during practice was that I was slipping on the floor during the push/pull part.. The location I practiced at is not the same as where I am doing the test.. II'm bring 3 pairs of runners to test out before my test lol
K.
Hi Anonymous,
DeleteThere isn't a whole lot that can be done if there is a slippery floor other than having a really clean outsole on your shoes. Although I have heard of spraying hair spray on your shoes, I haven't tried it myself.
As for last minute advice, aside from the tips on this post, pace yourself. Don't go out like a jack rabbit, leave enough in the tank for the push/pull. Stay within your fitness abilities and don't worry about anyone else. If you see someone start off fast, doesn't mean you have to as well.
In regards to the push/pull, take as few steps as possible. The less steps taken means more ground covered which means a faster rotation.
Good luck tonight, and if you'd like, let me know how it goes.
Marc L.
Thank you Marc! I'm hoping to pas this test with flying colors and I took your advice in my last practice and it made it easier! Glad there are people like you out there who are willing to help others succeed! I will let you know the outcome.
ReplyDeleteThanks.
Karine
You're very welcome Karine. I'm glad to be of service :)
DeleteHi Marc..
ReplyDeleteJust to let you know that I passed my first PARE last night with a time of 4:14... I was so happy to be under 4:20 as I was adived that anything above that will hurt my chances of making it to Depot.. Now I'm going to concentrate on doing it under 4 minutes.
Thanks again!
Karine
Hey Marc
ReplyDeleteSo my question is, are there any exercises that could bring me confidence with the vault jump? I have played football for 7 years and have graduated high school in 2013. I've been working out for a year but my concern about this is a lack of confidence to jump over without falling on my face.
I've just signed up for a career presentation to get things going and want to be prepared for the test whenever it comes up. I've been watching some videos lately over and over to visualize my pace and areas I think would be hardest. As for cardio I can usually run for about 6 minutes (jogging pace) and walk for 30-60 seconds and run again until I'm tired which usually gets quicker and quicker as I'm running. Any tips on confidence and other things to prepare myself would be awesome.
Thanks,
Travis
Hi Travis,
DeleteIn my experience I find it's a combination of constant practice jumping over obstacle and improving leg strength and power. The confidence can be helped by learning to jump well over lower heights, like 2.5 feet. As you get comfortable with that, gradually increase the height. So jump over something that's 2'8", then 2'10", and finally 3'.
Leg strength and power can be improved through heavy lifting through squats, deadlifts, and lunges, and through jump exercises like jump squats, box squats, and low hurdle jumps.
As for cardio, don't be fooled at the pace you see in videos. Just because they're not running fast doesn't mean your run training has to be slow (at least not all the time). Remember to add short, intense intervals like 200 or 400 m repeats, or hill/stair repeats. You'll be hitting your max HR by the 4th or 5th lap, or sooner, with the PARE, so your training should reflect that intensity from time to time.
Alright thanks a lot. I prefer sprints anyhow over long distance running so I'll be doing that for sure from now on and mix it up with the regular cardio still since that's always good.
DeleteAs for jumping over things I see where you're coming from and will get out there and get my confidence up. I'm used to going around cones and such from football and sprints and running hills so I think I'd be decent at least at those things.
Thanks for the help,
Travis
You're very welcome Travis. I'm making an assumption here, but my guess is you shouldn't have difficulty jumping 3 feet. Since you've been played football for 7 years, I would imagine you have good leg strength and power already, and it's just a matter of getting used to clearing that height.
DeleteFeel free to drop me a line anytime, either on here or email (redline.conditioning@gmail.com).
Take care Travis, and good luck in your process!
Ya being physically active isn't an issue, I've just never practiced jumping over something. I prefer to run through people than over them when I played so I never tried to get fancy with jumping.
DeleteHi Marc,
ReplyDeleteI have a P.A.R.E. test coming up in 5 days, I did one a week ago and didn't make it due to getting winded very early on (lap 2-3). I find that I get extremely anxious and have already considered myself a failure very early on and always want to quit in the middle of it however, I never have. Do you have any advice at all for improving my cardio/ lung capacity in 5 days so I can get through this without the worry of failure? I am an ex-smoker and I know that is never good that is why I'm asking for any help possible on improving with my cardio.
Thank you!!
Karen
Hi Karen,
DeleteWthout knowing what your previous time was, I have no idea how much you were over the time requirement. If you were 5, maybe 10 seconds over the time limit, then going from a fail to a pass may be possible in only 5 days. If you were over 5:00, then it's next to impossible, but I have seen stranger things happen, and there's always hope.
First piece of advice is to think positive. I admire the no quit attitude, but you can't consider yourself a failure only 3 laps in. If you're always worrying about failing, instead of giving you're very best, then you will fail.
You also say you got winded very early. This is usually an indicator that you started too fast and got gassed very early. It is better to start off with a pace that feels relatively easy, and maintain that pace. Better to start off easy and finish fast strong, rather than fast at the start and limp to the finish. Pace yourself.
Finally, in terms of things you can work on now until your test day: hill sprints and controlled falls. Find a hill, sprint up it for 10 sec as fast as you can, recovery walk down, rest another 30 sec, and sprint again. Repeat 4-8 times. The goal is to cover the same distance, and no less, each sprint. If you find you can't cover the same distance, rest a little longer.
For controlled falls, you can refer to my video of the drill I give my clients (http://youtu.be/_X4UqCY8KEE). This can be done after the hills.
I suggest to take a full days rest of training before test day to allow the body to recover.
Good luck with your test Karen, and let me know how it goes. I hope all the best for you.
Marc L.
Hi Marc, So I want to attempt the PARE. I don't work out, but am still somewhat fit. Before I come in for some training, can you tell me how I can get to a basic level. Like if I come to you for training right now, and I can not even run or climb stairs, it may not be the best use of my time. So should I start jogging/running/ etc . Can you give me some basic things I should be able to do, so that I can maximize my time with you. Thanks so much for your help.
ReplyDeleteRegardless of your fitness level, coming to see me would be the best use of your time. To wait and give yourself time to build up your fitness before seeing a trainer would do the opposite, it will waste time. Even if I were to suggest some training for you.
DeleteBy seeing me right away, you will get better guidance immediately because I can personally assess your fitness abilities on the spot and not guess where you're current fitness is, even if you tell me.
Seeing me ASAP would be maximizing your time.
If you like, we can continue this conversation privately. Email me at redline.conditioning@gmail.com
Newly I have been accepted as a correctional officer, and they asking me to do the COPAT or the PARE. This is not the problem, the problem is that I don't know where I can do any of these tests in Mississauga or Toronto Ontario. The only place I found on the web is in Ottawa which 500 KM away from my place. Is there anyone out there will help me for a name, address, or telephone # of a centre or a place I can do this test in?
ReplyDeleteCheck out this site: http://www.mhfparetesting.ca/
DeleteIt looks like they have something in Brampton at Sheridan College.
What's a good time for PARE? I did the test yesterday and I want to figure out where's my fitness level! Thanks
ReplyDeleteVery competitive times are 3:00 or faster for men, and 3:30 for women.Typical competitive times are 3:20-3:30 for men and 3:45-4:00 for women. If you can get under 4:00, regardless of gender, then that's typically a good time.
DeleteThanks for the answer. I did 3:12. Harder than I expected. What do you suggest to improve that time near 3 min ?
ReplyDeleteInterval type training, distance based. So running repeats of 100-400m is a good start. The goal would be to run them consistently fast (each repeat +/- 3 sec of each other) with 1:00-2:00 rest between sets. Practicing to be efficient as well. Jump low and across the hurdles, taking about 2 (no more than 3) steps between hurdles. Learn to get up and down quickly for controlled falls. Learn how to take the stairs with speed and keep the flow moving forward. Position your body correctly for the push/pull. And lift weights for strength gains rather than aesthetic purposes.
DeleteThank you for the tips!
ReplyDeleteYou're welcome, I hope they come in handy.
DeleteThank you for the information. I just completed my recert. for the PARE last week and I beat my previous time by 24 seconds. Thanks again!
ReplyDeleteWell done! Congratulations, that's an awesome improvement :)
DeleteHi Marc, I am looking forward to putting your tips to use. I'm a 50 year old applicant getting close to the end of the line and my recruiter tells me I need to get under 4 minutes. This will be my third time running, I've always felt all in at the end and the best I've done is 4:24. I've been training but I see I could be training smarter. 4 weeks to get it in. Until now I've been running 30 minutes twice a week, intervals once a week and a 60 minute long run. One question, keep the long run out of the program or keep it in?
ReplyDeleteI've found more information and better tips on your site than I found in an ebook on how to pass the PARE I found on line.
Great tips and very well presented.
With 4 weeks to go, I suggest taking out the 60 min run and replacing it with another interval training day, either short intervals based on distance or hill sprints (or stairs if you don't have a good hill). Distanced based intervals are especially helpful to learn how to pace better for higher intensity efforts, vs just going as hard as you can for time. I've talked about performing 400m for intervals, so if you decide to use those, do your best to run each 400 under 2:00, and run them as consistently as possible.
DeleteHi Marc, I just wanted to say thanks for the advice. It paid of in spades. I knocked 25 seconds off my previous best time. I've never felt so good at the end of a PARE. I just downloaded your ebook and I am looking forward to reading it and putting your advice to work for my next PARE - in Regina.
DeleteThat's awesome! Congratulations on a huge improvement :)
DeleteI hope you enjoy the ebook, and if you find it useful, please share it with others you know going through the process, or thinking about applying.
Good luck in Regina! One of my clients just started Depot training this past week
Hey, I know that no one has posted on here in awhile but I'm hoping you"ll see this. I'm a 20 year old male and have just started training for the PARE test. I ran cross country in high school, and am fairly strong. I've also ran in my city's (St. John's, NL) Juggernaut race, which is a 5K obstacle course mud run and got a decent time. My issue is that I'm good with distance but am not particularly fast (1K in about 3:45) was wondering if you had a tips or training ideas to improve my speed.
ReplyDeleteThank You for your time
Hi Ben,
DeleteI'd love to help you out, but without knowing a little more about your current training (or even previous training), it's difficult to provide good tips. If you don't mind posting what you currently do, feel free to post. Or you can send me an email of your training.
Marc L.
Hi Marc,
ReplyDeleteAny suggestions on ways to prepare for the 80lb bag carry? Having a tough time simulating it at the gym. I exercise regularly and am optimistic about my readiness and ability to put up a competitive time on the course & push/pull, but the bag carry has been the only thing I've yet to really practice.
I'd like to get a few simulated trial runs in at the gym over the next few days - assuming I can find a way to set it up.
Thanks
The best way to prepare is to strength train. Learn to lift properly, and progressively lift heavier and you will improve your performance for the bag carry. The one exercise that will have a direct carryover effect will be the deadlift. Learn how to deadlift properly and it will make lifting the bag easier.
DeleteIf you want a closer simulation, buying rice bags or sandbags will suffice. They have a similar awkwardness to the bag used in testing.
Hello Marc,
ReplyDeleteBeen following your blog with great interest and have picked up quite a few useless insights from it.
I am not a pessimist but I did PARE two years ago and couldn't complete it, gave up after the third lap. That failure had left a pretty stern phobia and no matter how much I am trying, I feel that it may not be enough.
Here is what I am doing to prepare myself for an upcoming PARE, coming on August 9th, '15;
I am a six footer, 210lbs male. I am doing intervals on treadmill three times a week. I run for 20 minutes. 30 seconds at 8mph, with a 60 seconds rest at 4mph. This along with weight training.
I do not have any metrics to assure me that I am prepared enough - however, I am able to do these 20 minutes intervals with composure.
Kindly, any advice you can give would definitely serve as an assurance and something I would be able to do to improve?
Thank you for your time, look forward to your reply.
Regards,
Bruce.
Apologies for the typo in the first sentence; meant "USEFUL". :)
DeleteHi!
ReplyDeleteI failed my pare test for 12 seconds. I need to work on my cardio.. I did the circuit in 3:11. The coach said I need to do it in 3min or less. I have 21 days left until the other test. I know I have interval cardio to do but what is the better(running, stairs master or...?). What is your advice? thanks!
There is no one better method for interval training, as it will depend on each individual. I suggest doing running intervals, since the test is running based. If you body has difficulty handling the load of running (ie the knees, ankles, etc.) then you can use other means to get your cardio done such as the bike or the stair master.
DeleteThe main thing is that you're pushing beyond your comfort levels. Not necessarily to the point of puking, but it should be discomforting.
Bar Exam Crackers providing you high quality and professional Ontario Bar Exam Tutors, Ontario Bar Exam Practice Questions, and Ontario Bar Exam Summaries.
ReplyDeletehey there, just did my first PARE test yesterday and got 3:15. is this a good time for submission or should I try to run it again and beat that score?
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