failed prep today [Archive]

carm_09

05-02-2009, 08:47 PM

very sad day failed the prep, hopefully I will come back stonger...

Jan1968

05-02-2009, 09:16 PM

Hmmm carm09, where was the problem? Circuit or shuttle-run?
I failed the PREP the first time too, made it the 2nd time....

Jan

carm_09

05-02-2009, 09:36 PM

I had trouble with the weight portion of the circuit..being a female i guess i need to do more upper body strength...a little sad but now at least I know what to work on

Jan1968

05-02-2009, 10:33 PM

The arm restraint simulator is eary to practice for, curls with 40 pounds, 5 sets of 10 every other day and you will prepared. The body restraint simulator is a bit tricky, it's not in the first place about power (you use your body weight to lift the weight), it is to keep the balance. In the gyms they have that machines where you can pull weights with one or two ropes....... this is the one you can use to practice. Put 70 pounds on, lower the rope, and then pull it like they showed you today and do your 6 half circles. Watch your feet, a foot-fault will be an extra circle, that's quite a bit of power an time.....

I failed the first time in the shuttle run because the circuit was more demanding then I expected. There is no waiting period after the first PREP, I redid the PREP 8 weeks later and passed well prepared.

Good luck, let us know....

Jan

carm_09

05-03-2009, 01:35 AM

thanks for the tip Jan I will keep you posted...

roscop12

05-08-2009, 01:14 AM

Just train harder, focus on building strength in your legs, triceps, chest, and back. I worked my ass off on a circuit that prepared me for the prep, good luck and don't give up!

Froz

05-09-2009, 07:04 PM

Hey Carm, as much as it sucks don't give up! Once you build up a little extra strength using Jan's and Roscop12's recommendation; really helpful by the way, I would suggest running a little quicker around the obstacle course to gain some extra time. The extra time will allow you to slip a little in the problem areas as you mentioned. The next time around you will have that extra motivation. You can do it and believe in you!

annicolls

05-25-2009, 04:56 PM

i failed too! Sucks i know. At least we will be better prepared for the next one. Makes you definetly stronger. I think I didnt appreciate how rubbery my legs would be after the shuttle run. I decided to go ahead and try the beep test anyway and i just made it to 5. Any suggestions how to stop my legs hurting so much? :)

wortman

05-25-2009, 05:32 PM

At least you attempted the shuttle run; shows how determined you are; regardless of the outcome, nice!

You've heard it before; breathing is SO important while doing the obstacle course; sounds funny, but doing push/pull it's normal to tense up; forgetting to breathe happens! Once a person reaches the dummy drag, that is when your legs cry for oxygen/blood!

Suggestions: start a running program
core strengthening (various planks work wonders)
any type of racket sport helps build muscles, needed for
quick stop and starts

You know what to expect; than alone should have a calming affect.

Good luck - no one has to tell you to 'stick with it' - you have that covered!

annicolls

05-25-2009, 05:48 PM

thanks for that! It all helps. Will keep going. This has been my dream for years so its nice i can finally put myself first and go for it. Its a really exciting journey.
All advice welcome ; 0

torontocop

05-26-2009, 02:33 PM

When I did the ATS practice session the guy there showed us how to do the push/pull using minimal upper body strength and using more lower body strength. For the push lock your arms and kind of fall into the machine to push the weight up You are using your body weight to get the weight up instead of your muscles. You can't do your arcs with your arms locked so you need to unlock them after you get the weight up. Once you have the weight up it more becomes about lower body control as you do your arcs. Its similar for the pull. Use your body weight to pull the weights up. Grab the handles and fall into a sitting position. I probably haven't explained it very well. I would recomend attending an ATS practice session, they are very helpful in pointing out ways to improve. Also check with the service you are looking to join. Alot offer female only prep practice sessions which are designed to help you improve your upper body strength. Good luck!

annicolls

05-26-2009, 09:32 PM

Thanks so much for that. I will contact them tomorrow. Also, understand completely what you are saying. The ATS people were great at pointing out how to do better. Would love to hone that skill before the big day.
Cheers

DanaFM

06-12-2009, 01:41 PM

[quote="Jan1968"]The arm restraint simulator is eary to practice for, curls with 40 pounds, 5 sets of 10 every other day and you will prepared.

I have a question, "curls with 40 pounds" is that a one arm curl? or 40 pounds on a bar?

Thanks

Dana

Jan1968

06-12-2009, 02:14 PM

The arm restraint simulator requires abbot 36 pounds on each arm to move it, so I did my curls with a 40 pound weight.

Check the OPP or the ATS website Dana, there are good tips how to prepare for the PREP.

Jan

lee_panc

06-12-2009, 03:16 PM

The arm restraint uses more muscles than just your biceps so don't be intimidated if you can't curl 40 pounds per arm. Work on your back and shoulders as well.

DanaFM

06-12-2009, 08:05 PM

torontocop

06-12-2009, 11:25 PM

40lbs each arm is A LOT...for me...I'm at 15....lol...but will keep adding weight, not sure I'll ever get to 40, but I understand that's not all that's needed to pass this test.

Thanks for the info on how your training, it is helpful to see what others do.

Dana
Mom of 4, who plans on showing her children that it is never to late to achieve your dreams...

Remember its only 2 sets of one rep on the arm simulator during the actual test. So you just need to be able to lift the 40 pounds twice, and you can pause part way through and re-adjust if needed.

DanaFM

06-13-2009, 11:55 AM

Torontocop: how did the home interview go? is this something all forces do? I'm applying to York Region and I have not heard about home interviews?

Dana

carm_09

07-07-2009, 01:52 PM

hi Dana When are you going for your re-test? I am a mom of 2 and failed the prep I went for a practice one and was short by 20 seconds....I have been training alot and have been doing the p90X videos they are a huge help.
Good luck!

carm_09

07-07-2009, 01:54 PM