View Full Version : failed PREP
01-27-2009, 10:58 PM
All right, I had my first testing today with O.P.P. in Barrie.
First the good news, passed the WCT and the PATI.
Now the bad news..... the PREP. I really prepared hard for the shuttle run, trained my upper body in the gym, 5 weeks preparation and i thought I am ready. Well, i was not, I made one big misteke: I totally underestimated the circuit course. I went through it on time, but it was way (!!!!!) harder then I expected. The other guys told me after I went through "stay on you feet, don't sit, lift your arms and breathe......." well i couldn't for the first 5 minutes. I could not walk, so how could I do the shuttle run??? After 15 minutes I recovered, started the run and dropped out at 5.5. Close... but not enough.
That was my first time, I can retry whenever I want. Not having the written stuff on the list any more, I think I give myself 4 weeks preperation for the next try. Now I know what I have to do.....
Just as a warning, some people here described the circuit as a "walk in the park"...... it is not! Well, with 40 I was one of the older ones today, but some young guys were pumped after that not even 3 minutes. Take it serious, as mentioned by others before, dragging the dummy will make leg-muscles burn you didn't even know you had them before.....
01-27-2009, 11:23 PM
That's the beauty of the PREP: you can re-do it whenever you want after your first fail. That being said, you now have an idea of what to expect so you can prepare yourself adequately. I went full-out on the circuit and was pretty gassed for the shuttle run but did it no problem.
Now you know, so get to it! :D
01-27-2009, 11:27 PM
I'm sorry to hear you failed the prep test, but as you said you DID PASS the Pati!!! I'm sure next time you'll nail it now that you know what to expect. As far as training what are you going to do differently or more of to ensure that you pass next time around? Was it technique, cardio or strength that you think was your downfall? How active were you prior to your 5 week training?
No worries, YOU'LL GET EM NEXT TIME!!
01-28-2009, 12:33 AM
Cardio. It's definitely cardio......
To be honest: I avoided running. My whole life. I did sports, downhill-skiing, mountain-biking, tennis. But running? Nooooo, can't stand it. Well, now i had that great idea to do this tests, and what do they ask me to do? Run! Grrrrr, it always gets you one day.
So i bought a treadmill due to minus 500 degrees outside and started running. Intervals first to get used to it, then faster. longer, faster and longer. After 2 weeks i was running 10 minutes speed 6, no incline, after 4 weeks 15 minutes speed 7, incline 1. An old knee-injury showed up again, stopped me for about a week until this pharmacist sold me this incredible Voltaren-creme. So i had to take it easy on my knee, jumped in the pool for cardio, 1 kilometer a day, then training in the gym, mostly upper body.
Now i know the lower body is as important.
What i need is cardio and more strength in the legs. My upper body did well, the arm restraint simulator was easy for me, the body control simulator is kind of tricky..... it's not the power, it's to keep the balance. They gave me one penalty round for bad footwork.
Thanks for you tips.
@ torontocop. i posted accidentely twice (not patient enough at the posting), so I will answer on this one here.
01-28-2009, 01:21 AM
I hate running, but when I bring my iPod along, I love running. I sequence my music to pace myself ie. Hard, fast music to start off with. Slow medium paced music to finish.
01-28-2009, 04:19 AM
And when you think about it, running for 6:30 isn't the hardest thing to do, even if you're not a serious athlete. The first minute or two you can pretty much walk (well, not ACTUALLY walk, but it's a snail's paced jog).
I didn't practice running ahead of time and had no trouble. That's not to say others won't. I guess it's better to be over- than under-prepared.
01-28-2009, 01:27 PM
You'll get'em on the next one Jan. Good job though on the PATI & WCT.
Focus on interval training/cardio, leg strengthening and back.
01-29-2009, 08:11 AM
Jan my man! What happened?? Looks like you'll be going to a store to pick up some running shoes and practicing until there are no soles left!
On a more serious note, you mentioned that you hate running and I think that this has contributed in you not meeting the standards. Remember: your mind fails before your body does.
01-29-2009, 11:53 AM
I know Gerda, I have to start to love it. But I was just done, the circuit killed me, al level 3.5 i was in serious trouble, pushed myself to 5.5.......
It's 2 days now and still not easy to accept that i missed the finish line by one (!) minute. That won't happen again, my ego won't allow that.
So, back in the gym and on my new best friend (the treadmill).
01-29-2009, 12:27 PM
It gets worse after the PREP test. If you want OPP... their physical at Orillia starts with a 1.5 mile run, situps, pushups, stretch. The run (depending on age and sex) has to be done in about 12:30.
When you start on the treadmill you can try windsprints. Warm up, then run at about 10 km/h for a minute. Then drop down to about 7 km/h for a minute or two. Keep going back and forth until you've done as many sprints as you can. As you improve increase the time of your sprints.
You don't have to love running, or even like it. You just have to DO it alot.
All the best on your next try.
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