Do I Need to Run for the PARE or POPAT?

                Maybe it’s my bias to running, but my answer to that is a resounding YES! Whether it’s the PARE, POPAT, COPAT, or SOPAT, I believe it’s very important to include a healthy dose of running into your training program, especially for the PARE and POPAT. Like I said, I do have some bias to running as I consider myself a runner, but if you’re serious about becoming a police officer, realize that you’re going to be starting out on the streets and walking the beat, and you’ll more than likely encounter enough foot chases. You’ll also be doing plenty of running during your training, so it would be good to get a start now if you haven’t done so.

                How much running should you do to prepare for your test? If you’ve never run before, find a good coach to teach you how. As simple as it looks, it’s more than just getting one foot in front of the other. Without good technique, the chance of injury increases. It may not be right away, but over time it will develop. If you’re already running, find a good coach. Even if you already know how to run, it’s still a good idea to consult with one from time to time.

                When you’re starting off, don’t worry about getting a lot of volume in. Three to four times a week, anywhere from 20-40 min is a good start. If you have to break it down to run/walk, so be it, you can build yourself up to a continuous run. Don’t worry too much about how fast you run either. Find a good rhythm that you can maintain and stick with that. As your aerobic capacity increases, your speed will naturally increase.

                You can include interval and/or hill training into the mix as well to provide some variety to running. Intervals is a bit of a catch all term; you can adjust the intensity to be  high or low, the interval can be long or short, time based or distance based, and the rest can be manipulated. You can be creative with intervals. Hill training can also be time or distance based, steep or slight, and varying rest times.

                If you want more bang for your buck, then perform high intensity intervals or hills with short rest periods. But do realize that this type of training can lead to burnout quicker and greater chance of injury if done too much and too soon. Understand your current fitness level and how much time you have to get ready for your test. Obviously the more time you have the better, but just be careful you don’t jump out of the gates and do something your body wasn’t prepared for.

                Need some help with training? Shoot me an email at redline.conditioning@gmail.com.

Specific Push/Pull Strengthening Exercises

                As important as cardio training is for the PARE (or any police testing for that matter), the push/pull machine can be a make or break deal if you’re not strong enough, particularly for women (especially petite women) due to lack of strength compared to men. But, if you incorporate a good strength training program, along with some technique work, you can get through the push/pull with relative ease.

                What are some specific strengthening exercises you can perform? A combination of heavy strength training and bodyweight training. Here’s a list of exercises:

Push	Pull
Bench Press Push-Ups Sledding	Standing or Seated Rows Inverted Rows Pull-Ups

                The bench press and standing (or seated) rows can be performed with heavy weights for 3-5 sets of 4-6 reps. Push-ups, inverted rows, and pull-ups can be performed as bodyweight only, or with resistance, depending on your strength level. For novice trainers, work on perfecting your technique first before you lift heavy. Intermediate and advanced trainers, challenge yourself with heavier weights or different variations of the bodyweight exercises.

                I haven’t mentioned sledding yet. This is a “fun” exercise that works the entire body. It emphasizes leaning into the weights and not just relying on your arms to push, but your entire body, particularly the legs. Choose whatever weight is challenging (beginners can just slide). You can use a sled, a prowler, or be creative for it. Below is a video where I place a couple plates on a mat, which worked just fine:

 

                You can go for time, go for distance, or a combination of. You can combine it with other exercises, as you saw in the video. Sledding is also great for building up your conditioning.

                Start incorporating strength training into your routine, even if you have no weights or a gym to go to. Bodyweight exercises are still great options and can be done anywhere and with infinite variations.