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Training for a quick competition

chagar Posts: 6 Joined: 2005/03/24	2005/03/29, 12:00 PM Here is my challange: Complete a 400 meter course (6 laps) that has a 5 ft jump, up stairs and down and then a vault. I have to do this in 2 min 30 sec and still have enough juice to do a 80lb pull 6 times. The entire process should take less than 4 min. (including the weights part). This is a applicant test for the local PD and is difficult to do. I did it about 1 week ago and went 25 sec over the 4 min mark. Any suggestions on the best way to shave off 30 sec? I do a cardio workout 4 time per week and weights inbetween with one day off. Am I going to hard and not giving my body enough recovery? Sorry for the long post, I'm freaked by my dismal performance and have lots of questions.
hecdarec Posts: 2,457 Joined: 2003/12/16	2005/03/30, 03:40 PM First off where is this PD at? -------------- I was 17 years old the first time my father told me he loved me.
chagar Posts: 6 Joined: 2005/03/24	2005/03/30, 04:25 PM It is the Calgary Police Service.
chagar Posts: 6 Joined: 2005/03/24	2005/03/30, 04:27 PM It is the Calgary Police Service.
hecdarec Posts: 2,457 Joined: 2003/12/16	2005/03/30, 04:59 PM I would say keep doing it over and over until it becomes easy. -------------- I was 17 years old the first time my father told me he loved me.
chagar Posts: 6 Joined: 2005/03/24	2005/03/30, 06:40 PM Would be nice to have the course built for that use but you can only do it during testing and it cost $50 everytime. But you are right, keep doing it till its easy. Thanks
Artemis-75 Posts: 208 Joined: 2005/03/25	2005/03/30, 08:05 PM chagar - greetings from Edmonton. A buddy of mine got on with Cg PD a couple years ago and loves it - so good luck! Their test sounds a bit different that Ed PDs (I did that one). But here's a thought - check with your local colleges and see if there's a "Police/Security" program similar to the one at Grant MacEwan college here. Grant Mac has a course set out like the EdPD course for just the sort of reason you're looking for. I don't know if that'll pan out but it's worth looking into. The only alternative is to do like my friend and figure out how to simulate the course on your own. If there's a will there's a way! Knock 'em dead! :big_smile:
chagar Posts: 6 Joined: 2005/03/24	2005/03/31, 11:50 AM Thanks artemis-75, I was discussing it with the better half last night and decided to try to set it up ourselves. Got some space to do it and the 'map' of the course. So I will be doing just what hecdarec said to do. There is a course at the U of C but again they charge through the nose for the 3-6 hours of training. I'll do it myself, and keep doing it till it's easy. Thanks hecdarec for the advice, I was making it too complicated. One step at a time.
Artemis-75 Posts: 208 Joined: 2005/03/25	2005/03/31, 08:46 PM best of luck - keep us posted!! :big_smile:
chagar Posts: 6 Joined: 2005/03/24	2005/04/01, 11:33 AM Got it setup and was dying to try it out, so I did. My first run was more like a walk through, 6 min. THe next one I did at a competietion level, and was able to shave off 10sec, 4min 15sec total. Not bad I thought. I'll see what I can do tonight and through the weekend. If you are intrested I'll let you know.
thedominator Posts: 288 Joined: 2005/02/16	2005/04/10, 08:49 AM i wudn't call myself the worst half :( best of luck... keep us posted ============ Quoting from chagar: Thanks artemis-75, I was discussing it with the better half last night and decided to try to set it up ourselves. ============= -------------- A life worth living is a life lived with honor and dignity..bow to no moral and bowed by none.. THATS ME