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.

A New Addition to the Redline Conditioning Toolbox (PARE/POPAT/COPAT/SOPAT)

The push/pull machine can sometimes be a make or break for applicants when it comes to passing the test. But it's such a specialized machine; quite often the only time you get to try it is on test day itself. And even on test day you may only have 5 or 10 min to try it and get the feel for it. You get a sense of what the machine is like, but it doesn't prepare you for the difficult you'll face when under extreme fatigue.

You can simulate it the push/pull and I do have a few videos demoing ways to simulate it:

Pull Sim On A Cable Machine

Pull Sim With Resistance Tubing

Push Sim With a Partner

But the real deal is what you really need to be adequately ready for it.

In the past I've used the above methods to prepare my clients for the push/pull. Not anymore. I recently acquired my very own push/pull machine, and I'm very excited to use it with my current Redliners, as well as future Redliners looking to get into law enforcement.

The push/pull machine gives many fits, and the lack of availability to the machine has hampered many an applicant in proceeding forward in their application process. If you live in the Metro Vancouver area and have difficulty with the push/pull machine, then give me a shout. I'm located in the South Surrey and you can email me at redline.conditioning@gmail.com

Pacing Charts for PARE/POPAT Training

I've written about pacing before, which you can read here. And although pacing can be applied to other aspects of training, I'm mainly relating to running.

The thing about pacing, which is sometimes lost on people, is that it's a skill. And like any other skill, you have to practice it. You have to practice running slow, running fast, and everything in between. You have to learn that you can't run like the road runner right out the gates when you have to cover a mile on foot. You may see others do it, but it doesn't mean you can.

You're always better to err on the side of caution and start off easier than you think you should. When you have to run for more than 2 min, at a "hard" effort level, you better start off slower than you should. If you're wondering why "hard" is in quotations, it's because the pace you start with may seem easy at first, but it doesn't take long for it to become unbearable.

To get a sense of the kind of pace you need to practice for certain distances, check out the below cheat sheet:

http://www.bx3.com/phil/tri/treadmill-cheatsheet.pdf

This cheat sheet is suited to when you run on a treadmill, but you can still use it as a guide for running outdoors (if you know the distances you run outdoors). What's nice about this cheat sheet is now you know if you want to run X time for Y distance, you know what speed to set the treadmill at, both in mph and km/h depending on what your treadmill setting is on.

If you're using a track as a way to pace your running, just take the min/mi time and divide that by 4. Then you'll know how fast to run each lap, or 400m.

The following link is useful if you do most of your running on a treadmill and use the incline feature often. It gives you equivalent efforts to pacing depending on the incline you're using and the speed you're running on:

http://www.hillrunner.com/training/tmillchart.php

Use these charts as a guide to help you understand pacing. Remember, practice pacing on your both your easy runs and your intervals. On your easy runs, make sure it's easy. You should feel like you could go another 30 min. And even though interval efforts are meant to be hard, it doesn't mean you can't pace them. Make sure each interval is almost the same, whether it's in time or distance. If you see large discrepancies between each interval sets, then you haven't paced yourself well.

PARE vs POPAT: Which is Harder?

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

You can find it here: http://rlconditioning.ca/blog/60269/PARE-vs-POPAT-Which-is-Harder-

CBSA and the PARE Test

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

You can find it here: http://rlconditioning.ca/blog/94256/CBSA-and-the-PARE

The Importance of Pacing (PARE/POPAT Test)

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

You can find it here: http://rlconditioning.ca/blog/60305/The-Importance-of-Pacing-PARE-POPAT-Test-

Why You MUST Warm-Up For Your Police Fitness Test (PARE/POPAT)

Recently I had a conversation with a new client training for his POPAT test, and we got onto the topic of warming up. I asked him what he does for his warm-ups and his response was, "not much, I don't want to tire myself before the test." Mentally I smacked myself in the head.

 

This wasn't the first time I had this conversation. I've had it countless times with other clients preparing for the POPAT and PARE, and even from applicants who email questions about preparing for test day and what they should do. When I tell them they have to warm-up properly, they don't believe me.

The belief among many applicants is that if they do a warm-up, they will zap their energy and  have nothing left for the test. That is far from the truth.

Here are the facts:

- The warm-up increases body temperature

- The warm-up increases blood circulation to the working muscles

- The warm-up increases joint lubrication so you don't feel so stiff through areas like the hips and shoulders

- The warm-up fires up your nervous system, which allows the body to move better and efficiently

- The warm-up engages your mind and mentally prepares you for the task at hand

Yes, your heart rate will increase, your breathing will become a little more laboured, and you will be sweating slightly, but that doesn't mean your energy is being drained. It means your mind and body are getting ready to do what you need it to do, which is to run as fast as you possibly can and get you through the test. It means your body is going through all of the above.

Think of it this way: it's easier to go from 60-100 mph than it is to go from 0-100 mph. When you're running your test without a proper warm-up, you're asking your body to start from 0 and to move as fast as it can with no preparation.

When you warm-up, you're hitting the ground running. You have the momentum already built from going at 60, and getting yourself to 100 is not as straining.

Here's a routine you can follow the next time you practice or run your next test. You can also follow this routine during your own training workouts (this routine is borrowed from Police Test Warm-Up):

• 3-5 min easy running
• Walking knee grabs x 10
• Walking lunges, forward, reverse x 10
• Shuffle walk x 10

• High Knee skips  2x40-60 ft
• Straight leg skips  2 x40-60 ft
• Butt kicks  2x40-60 ft
• Star Shuffle  2x40-60 ft
• Back pedal  2x40-60 ft
• Carioca  2x40-60 ft
• Power Skips 2x60-80 ft (rest 0:15-0305 between skips)
• Sprints  2x60-80 ft (rest 0:30-1:00 between sprints)

If there’s time and you're performing this before a test or practice test, run a couple laps of the course and practice the push/pull. Finish with:

·         Forward and back legs swings x 10 (per leg)

·         Side to side leg swings x 10 (per leg)

·         Forward arm circles x 10 (one arm at a time)

·         Backward arm circles x 10 (one arm at a time)

·         Arm crossing x 10

·         Arm swings x 10

Check out the video to see the warm-up in action:

Remember to warm-up. It's how you ramp up your body and prepare it for the high intensity nature of the test. It won't be detrimental, only helpful.