Without knowing much else about your training history or what specifically you're having difficulty with, my answer will be general:
- Where are you looking? Do you look at the mat (especially the front of the mat) immediately before you jump? Or do you look beyond it? You always want to look beyond the jump. Looking ahead has a tendency to force you to jump farther.
- How are you jumping? Are you step/lunging over or are you actually jumping? Here's a video to see the difference: https://youtu.be/GkQy7W0fbP8
- Are you strength training, particularly for the legs? If not, start doing lifting. If yes, are you lifting heavy and challenging weights? If not, time to start lifting heavier to gain the strength and power needed to jump the mat. Squats, lunges, and deadlifts are 3 exercises you can start incorporating.
- Lastly, what is your cardio fitness like? Would you consider it above average (ie can you run 1.5 mi under 12 min)? If not, then cardio fitness will affect how you jump the mat in the latter stages of the test. Look at how you train cardio. Is there enough intensity? (ie do you get the heart rate elevated to at least 80% of max).
Got a week's notice for pare testing for corrrctions. Normally I'm in good shape (squat and deadlift over double bodyweight and condition with strongman implements.)I am neverous for the test though do to taking 3 months off training well lobster fishing then having only 7 days to bounce back. Advice?
With only one week's notice, there isn't a whole lot you can do to prepare. Having said that, you do what you can. One thing is to practice your pacing skills. Don't just go all out on the course. Do that and you will have a harder time on the push/pull machine. Learn how to pace through interval style runs by timing how long it takes to cover X distance (400m is usually a good distance). Take X rest (2:00 is good) and repeat the interval. The goal is to complete the interval in relatively the same time from one set to the next.
I would also practice the controlled falls (on your front and back). Getting up as quickly as possible from those, especially when' you're dead tired, is crucial. A lot of time can be lost from the falls alone.
When you get to the machine, focus on control first rather than speed. If you try to rush it, you are more likely to make a mistake.
Just got word that I am going to Depot in 4 weeks, Troop #3. I am a 24 year old woman and am 5'10. I am confident with my Strength for the push and pull but nervous about the obstacle for my Cardio/Endurance. Any tips on how to improve in 4 weeks?
Sir, I live in Ontario and am scheduled to take the PARE test in a month. Like the other individual who commented a few years ago. I haven't worked out in three months, during which time I've gained 20lbs weight. I quit smoking only last month and I'm admittedly out of shape. I'm 30y, 5'8 and 210lbs. I was regular with my workouts before I took the break and would often train heavy for hypertrophy. I know a week isn't going to change much. But I've been watching all your videos on how to best tackle the mat and the hurdles. Any tips to improve endurance, tips on the test itself will be greatly appreciated. Thank you very much!
I am 5 feet tall and I am having a difficult time doing the 5 feet mat jump. Any tips?
ReplyDeleteWithout knowing much else about your training history or what specifically you're having difficulty with, my answer will be general:
Delete- Where are you looking? Do you look at the mat (especially the front of the mat) immediately before you jump? Or do you look beyond it? You always want to look beyond the jump. Looking ahead has a tendency to force you to jump farther.
- How are you jumping? Are you step/lunging over or are you actually jumping? Here's a video to see the difference: https://youtu.be/GkQy7W0fbP8
- Are you strength training, particularly for the legs? If not, start doing lifting. If yes, are you lifting heavy and challenging weights? If not, time to start lifting heavier to gain the strength and power needed to jump the mat. Squats, lunges, and deadlifts are 3 exercises you can start incorporating.
- Lastly, what is your cardio fitness like? Would you consider it above average (ie can you run 1.5 mi under 12 min)? If not, then cardio fitness will affect how you jump the mat in the latter stages of the test. Look at how you train cardio. Is there enough intensity? (ie do you get the heart rate elevated to at least 80% of max).
Got a week's notice for pare testing for corrrctions. Normally I'm in good shape (squat and deadlift over double bodyweight and condition with strongman implements.)I am neverous for the test though do to taking 3 months off training well lobster fishing then having only 7 days to bounce back. Advice?
ReplyDeleteWith only one week's notice, there isn't a whole lot you can do to prepare. Having said that, you do what you can. One thing is to practice your pacing skills. Don't just go all out on the course. Do that and you will have a harder time on the push/pull machine. Learn how to pace through interval style runs by timing how long it takes to cover X distance (400m is usually a good distance). Take X rest (2:00 is good) and repeat the interval. The goal is to complete the interval in relatively the same time from one set to the next.
DeleteI would also practice the controlled falls (on your front and back). Getting up as quickly as possible from those, especially when' you're dead tired, is crucial. A lot of time can be lost from the falls alone.
When you get to the machine, focus on control first rather than speed. If you try to rush it, you are more likely to make a mistake.
Thank you
DeleteI passed
DeleteAwesome, great to hear! :)
DeleteHey Marc,
ReplyDeleteJust got word that I am going to Depot in 4 weeks, Troop #3. I am a 24 year old woman and am 5'10. I am confident with my Strength for the push and pull but nervous about the obstacle for my Cardio/Endurance. Any tips on how to improve in 4 weeks?
Thank you,
Emely
Sir, I live in Ontario and am scheduled to take the PARE test in a month. Like the other individual who commented a few years ago. I haven't worked out in three months, during which time I've gained 20lbs weight. I quit smoking only last month and I'm admittedly out of shape. I'm 30y, 5'8 and 210lbs. I was regular with my workouts before I took the break and would often train heavy for hypertrophy. I know a week isn't going to change much. But I've been watching all your videos on how to best tackle the mat and the hurdles. Any tips to improve endurance, tips on the test itself will be greatly appreciated. Thank you very much!
ReplyDeleteA week, sorry! I've to take the test in a week.
ReplyDelete