justin
07-08-2006, 08:14 PM
Tested today at 8:00am in T-hill, passed the pursuit/restraint in 2:26, a significant improvement over my last attempt. The shuttle run was easy, well... easy if you train.
A tip for those of you that are yet to do the physical for the first time:
Get a good leg workout 3-4 days a week, do lunges, squats, basically beat up your legs until you cannot take anymore. Then rest for a day, and repeat. Get lots of protein in your diet, if you aren't already. Protein shakes help, as well as meat. If you live in an apartment building, run up the stairs, instead of taking the elevator to get a good work leg/cardio workout.
Speaking of running, try to run 2-3 kms, 3-4 days a week. The total distance of the shuttle run is about 2.4km. It's stop and go and it gets faster over time. Don't think about anything during the shuttle run, just focus on the beeps and take it one length at a time. Don't drink too much water before running the shuttle, you'll be real sorry about halfway through.
If you can, setup a shuttle run system at your gym (a good gym will have staff that can help you with this), and practice shuttle runs. Stage 6.5 is what you should be aiming for.
The night before, have a light dinner (I had Chicken Alfredo and vegtables) and try to relax and not expend too much energy. In the morning, about an hour or so before the PREP, have an orange juice and a bagel with a banana and you should have enough fuel to take you through the PREP.
If you do this, I can almost guarantee that you will pass.
Good luck.
A tip for those of you that are yet to do the physical for the first time:
Get a good leg workout 3-4 days a week, do lunges, squats, basically beat up your legs until you cannot take anymore. Then rest for a day, and repeat. Get lots of protein in your diet, if you aren't already. Protein shakes help, as well as meat. If you live in an apartment building, run up the stairs, instead of taking the elevator to get a good work leg/cardio workout.
Speaking of running, try to run 2-3 kms, 3-4 days a week. The total distance of the shuttle run is about 2.4km. It's stop and go and it gets faster over time. Don't think about anything during the shuttle run, just focus on the beeps and take it one length at a time. Don't drink too much water before running the shuttle, you'll be real sorry about halfway through.
If you can, setup a shuttle run system at your gym (a good gym will have staff that can help you with this), and practice shuttle runs. Stage 6.5 is what you should be aiming for.
The night before, have a light dinner (I had Chicken Alfredo and vegtables) and try to relax and not expend too much energy. In the morning, about an hour or so before the PREP, have an orange juice and a bagel with a banana and you should have enough fuel to take you through the PREP.
If you do this, I can almost guarantee that you will pass.
Good luck.