Did not meet standard

[joanie]

Hey, I did not meet standard on the Prep test yesterday (Sept 15 in London). I was sure I had passed, and had someone else timing for me. My timer said I was within a few seconds (couldn't be sure either way 1 to 3 seconds) - so when they told me I was off by 16 seconds I was shocked! Of course there is no appeal. Maybe they should have two people timing at all times.

Now I have to focus on November 3 in Waterloo. Any suggestions? I can probably pick up a little speed with the dummy drag if I work on my quads and upper arms, but I did really well on the rest. They told me my time to the dummy was 2:05. That is why I find it hard to believe it took me 53 seconds to do the dummy drag.

Also, a hint for anyone else who has not yet taken the test - when you are doing the push part of the circuit, use the foot crossover method! If you don't you will lose valuable time!

Any helpful suggestions are appreciated. I am 5'9\" tall, female, approx 150 lbs, have worked out doing weights, boxing, running, and have a trainer working on endurance with me. I don't know what else to do...

Joanie :cry:

[RDS]

[quote:d82d8eb990=\"joanie\"]Hey, I did not meet standard on the Prep test yesterday (Sept 15 in London). I was sure I had passed, and had someone else timing for me. My timer said I was within a few seconds (couldn't be sure either way 1 to 3 seconds) - so when they told me I was off by 16 seconds I was shocked! Of course there is no appeal. Maybe they should have two people timing at all times.

Now I have to focus on November 3 in Waterloo. Any suggestions? I can probably pick up a little speed with the dummy drag if I work on my quads and upper arms, but I did really well on the rest. They told me my time to the dummy was 2:05. That is why I find it hard to believe it took me 53 seconds to do the dummy drag.

Also, a hint for anyone else who has not yet taken the test - when you are doing the push part of the circuit, use the foot crossover method! If you don't you will lose valuable time!

Any helpful suggestions are appreciated. I am 5'9\" tall, female, approx 150 lbs, have worked out doing weights, boxing, running, and have a trainer working on endurance with me. I don't know what else to do...

Joanie :cry:[/quote:d82d8eb990]

Pick up the pace in the running part of the circuit. You'd be amazed how much time you can cut off by just getting through that portion a little faster.

Leg and core strength is also a must for the dummy drag. The leg strength for speed and the core strength for proper posture.

Best of luck next time. Not everyone passes on the first try.

Did you attempt the shuttle-run portion of the test even though you failed to meet standard on the pursuit/restraint circuit? It's good practice to do so...and frankly the shuttle run is much more difficult than the pursuit/restraint circuit (at least is is for most people).

[joanie]

I do the shuttle run at work - I am a civilian for a police service, so I can schedule to run whenever I have time. I can do the shuttle run, so I'll just keep on doing what I have been for that.

I think you are right about the leg strength/core strength for the dummy drag. I ran really fast, I thought, so I felt really good about that part, but maybe I can pick up some seconds on the wall - maybe lost a couple seconds there.

All in all, not a bad day - I didn't know if I would be able to do it all!

Thaks for the tips!

Jo.

[flim flam]

if you have a watch with a timer on it wear it and pace yourself that way. do the circuit part at a pretty good pace and when you do the push pull part take a quick look to see how much time you have. this is what I did, when I walked over to the dummy drag I took a look and was at 2 minutes, then I just paced myself with the dummy, ended at 2 min 24. its not a race, just get it done before 2 42

[Sophi]

The hardest part of the circut for me was the dummy and I guess its because you get so tired by the time that your there to begin with.
I just tried to hussle the rest of the circut and took my time on the dummy.
Also, most of the circut is about technique more than anything. My suggestion would be to really concentrate on your cardio...
And like everyone else said your quads/hams and glutes.
I'm sure you will do great the next time around...
Good Luck!

[RDS]

Cardio is extremely important.

I watched two 'muscle-bound' gentlemen fail the pursuit/restraint circuit because they had spent too much time on the weight bench and too little time doing cardio work. I don't wish 'ill will' on anyone...but it was kind of funny to watch women who were 'five foot nothing' pass the circuit and have those two guys not 'meet standard'.

If you have a younger sibling, cousin that lives close by, neighbour, etc. you could always practice dragging them around for a bit to train. :wink:

Squats, lunges and/or resistance training on a stationary bike would all be good methods to build your leg strength.

[Honcher]

Make a little circut in your yard. My neighbours thought I was loonie, but it worked for me. I made a 100 meter circut running up and down the stairs on my deck and did double the push ups (rather than push pull) and kept running it faster and more times each time. Combine that with practicing your shuittle run and you should be A-OKAY for Waterloo.

[joanie]

Thanks for all your help, guys, I will take it to heart, and keep on movin'!

Joanie

[Teeps]

Sprint through the circuit/running part - it's only 100m total. I did and walked the rest, and got a time of 2:11 - mind you that was at the end of OPC, where I was working out daily, running 3 days/week on top of the regular pt.

Also, work on your hammies and glutes - those are what you engage the most in the dummy drag.

Good luck!