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.