Police training!

[mel_s12]

I posted below about being able to complete the 1.5 mile run in under 12 minutes. However, now i have to focus my energies on being able to complete the POPAT which is this obstacle course you have to complete in under 4 minutes and 15 seconds. Here is the video. The girl makes it look easier than it actually is!
http://www.youtube.com/watch?v=KN59Vrjpsvg
Any tips?? I already cut down my time by 40 seconds but I am still over by 11 seconds. :(

[Eva]

I'd say do things like running drills with high knees, butt kicks, karaoke, etc. All the drills I did in cross country running and soccer. Let me see if I can find a video if you don't know what those are...

Here you go -- this has a bunch of them -- this is a good video, although I disagree with a couple things. But that's OK. We all do things a little differently! Anyways, I would recommend running at a regular pace for 5 minutes, then alternating between 3-5 of these exercises for 1-2 minutes, then back to a jog, then doing these one more time. I don't know if you have a few weeks or what -- but if you do, I would do that 3 times a week, run at a faster pace (like race pace) on a couple days, and the other two days of the week either just walk or swim, but do SOMEthing, just make sure you're not putting pressure on your knees on those days.

Here is the link: http://www.youtube.com/watch?v=vcH97Dx8VCk&feature=related

And make sure to drink lots of water and juice and smoothies of course! :)

[HolyGuacamole]

That didn't look easy to me!
Thanks for sharing the video, it's very interesting.

What comes to mind when I watch that video is stamina. You could really see the woman in the video getting tired right at around 3:00, and who could blame her.

I agree that drills would be good, but I tend to think you should practice that course or a similar course while weighted. Wear a weighted vest to start, then increase the weight in it, and add on, incrementally, ankle and wrist weights.
Once you get accustomed to the weight and can complete the course in good time, if you take the weights off for the test you will fly through the course with ease.
Just good ol' running while weighted would be great, too.
That assumes that you have time for some hard training, though.
When do you have to take the test?

[spicyfull]

Holly Guacomole has the right idea........Work never fails, keep it up and hope you Breeze through your exam.

[mel_s12]

Thank you sooooo much for all the great advice!

I can choose the general timing of when I want to take the test, but the sooner the better since they won't be hiring anymore after a few months. I would ideally like to take it in about 2-3 weeks. I'll be going for another practice run tomorrow and am hoping to cut off the 11 seconds. As soon as I am close I will set a test date. I just want to be SURE that I will pass. This is so stressful. I have been manifesting like caaarazy!

[mel_s12]

I am now at 4:19! 2 weeks to go until the real test!

[Eva]

All right! You are so close!

[mel_s12]

The real test is next Wednesday! I need all of you to manifest me coming on the RFT on Wednesday evening and letting you all know that I passed!!!! lol

[HolyGuacamole]

I will definitely be thinking of you. :)

[mel_s12]

I did it!!!! I passed!!!

[HolyGuacamole]

I knew you would!
CONGRATULATIONS!
I'm very happy for you. :D

[Eva]

Yay!!! That's wonderful!!!

[mel_s12]

Thank you so much for all your support!!

My physical training has really just started. The academy is going to be brutal but I am excited to get totally in shape! :D

[Draginvry]

That test looks easy.

Then again, I practice parkour.

[mel_s12]

I just googled parkour. Never heard of it. It looks sooo much fun! How did you get into it?

And yes, you would rock at the POPAT with parkour skills.

[Draginvry]

How did you get into it?

I started by doing exercises at the park to increase strength. Chin-ups, playing around on the monkey bars, balance beam, parallel bars, and stuff like that. Once I had some decent balance and plyometric strength, I gathered information on more complex techniques like vaulting/drops. Most of this information came from the old UrbanFreeflow website, as well as videos posted on Google such as Vaults101 and Vaults102.

It's really just a matter of starting with what you can do, and working your way up to what you can't yet do. Internet videos make it look exciting, but most of the time you are training basics, especially when first starting. If you have access to a balance beam, use it. Bodyweight exercises like push-ups, chin-ups, circle-ups, crunches, squats, and L-sits are all very good for building the necessary strength for more complex techniques.

Actually I have some old videos. Most internet videos, particularly the popular ones, will feature moves like this:

http://www.clipshack.com/Clip.aspx?key=48E122340309C071

While most of my exercise time looks more like this:

http://www.clipshack.com/Clip.aspx?key=04B6D364BA9B9043

I've been meaning to make some less amateurish videos since these are so old, but my computer refuses to render video properly. It's becoming a dinosaur and it overheats too easily.

Also, to get back on topic, I highly recommend anyone looking into getting into police force or military to learn parkour. It may save your life. The ability to quickly overcome obstacles is a huge advantage when one needs to flee or chase dangerous people. Some people even brag about their ability to outrun the police, although I personally don't condone running from police.