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closetotheend · Joined: 08 May 2007 Posts: 19

Hi all,

Just to share some useful advice &help for those of you who might need it for your physical tests.

I passed my fitness test with Level 14.4 for the shuttle-run & dynamic strength averages 81kg push & 91kg pull.

I have a background in PT and as I have gained alot of help from this site during my own application, I'd like to give something back to those of you worried about making the grade. I get particularly concerned at reading the amount of people who simply download the test do it, go for one run, do it again busting a gut and similarly with the weights...lifting as heavy as possible, as often as possible. The only guarantees you'll get from this type of 'training' is getting de-motivated and getting injured!

If any of you need some free advice on how to train for the test just drop me a line letting me know your current training regeime and I'll point you in the right direction.

Bere in mind you must be in good health to undertake any physical training or test so it is recommended that before starting to train you should seek clearance via your G.P that you are fit to do so.

All the best to you all.

jonparker · Joined: 10 Jun 2008 Posts: 14

I'd been wondering what pulling and pushing 35Kg is like in real life, i.e. without having access to a dyno, what real-world examples would be similar?

I've been jogging every other morning for about 20 minutes before work and I can do level 8.2 or 3 on a bleep test on the rec near my house.

I reckon the strength thing will be quite straightforward so I've not done anything in particular for that.

closetotheend · Joined: 08 May 2007 Posts: 19

My maxim is "If you fail to prepare, prepare to fail."

If you are confident that you are already of the required standard then great. But there are still a few pointers to make things easier:

1. How long is it until your test?-map out when you can train and make appointments in your diary. A few missed sessions and your approximate V02 max -which the shuttle run calculates, will suffer.

Bere in mind, you must not slack off with the training even after you have passed...as soon as you get your start date you can calculate that from this date you will have to re-take your fitness test within the first six weeks on average of starting your training!

2. Have a look at the Concept2 website and click on the tab 'DYNO'. There in lies the machine you will use on the day. Read up on it etc. There is actually a section for 'Police fitness test' but beware, consult your constabulary for the required pass level you will need.

There is also a section detailing where you can use a DYNO-I got many of my former clients to pay and use one at one of the facilities a couple of months before their test. Preparation and familiarity helps the nerves on the day!

As for real life examples, it is hard to recreate as dynamic strength as the DYNO calculates and creates more force or resistance as you pull or push with more force.

You can use band resistance but I think you would find it hard to track down some which equate to the 35kg you will require.

Pushing and pulling against a partner in the gym is also a good training method.

Sit or kneel and then hold hands and do 3 sets of 8 reps, superset (1 rep in superset is 1push then straight into 1pull-no rest between) with 1min break in between each rep of pulling then pushing is also as close to functional training as you can get wihtout using the DYNO. (Your partner should be bigger or as strong as you so you dont end up in a heap ontop of each other!)

Vary from sitting on a bench, swiss ball (targets core), kneeling (again targets core). Varing targets different muscles and will, when you add support on the day (pad on chest for pull and pad on back for push) you will be amazed at how much more weight you can move as you wil be able to recruit more muscle.

All the best.

spennesi · Joined: 05 Oct 2007 Posts: 72

I have my Fitness test at some stage in November...I have been training in the Gym using the Treadmill and push and pull exercises for the Dyno test. I do an alternate/intermittent exercise on the treadmill, flat run then a harder run on an incline. I can do this for approximately 30 minutes.

I tried to do the Beep test very early one morning outside in a clearing in the woods. I paced out 15 meters and began. I found I got tired much quicker than I would do in the Gym. I am guessing the the environment is very different. It was also pretty cold and very foggy (Low Pressure).

Is the exercise and training I am doing in the Gym going to help me through this. I think I will bee OK on the Dyno test but train for this regardless. The Beep test is my real concern. I did this many years ago when I was much younger but am training pretty hard for this every morning. Would I benefit more from an early morning Outside run rather than using the treadmill?

Any advise would be great
Thanks in advance

closetotheend · Joined: 08 May 2007 Posts: 19

A great observation there on your own training at the moment. And it should allow you a big sigh of relief!

Training on a treadmill affords a degree of 'bounce-back', the impact isnt as great as running outside or on a 'solid unforgiving surface'-which tires the body out quicker-indeed you put 2-3 times your own body weight through your ankles and knees running outside via the impact. If however, you were to run on a trampoline the impact would be less on the body but would still use the same muscles BUT you wouldnt gain the same amount of muscle conditioning.

There are a few other factors to consider though in relation to your training which I would integrate.

Train your body for.... 'function and fitness for purpose':

If I said train for the push/pull part of the fitness test by doing soley deltoid (shoulder exercise-you'd think I were mad-you'd be right) so why only train on a treadmill, running in a straight line, with a gradual incline to simulate the test getting harder when....(a) you must decelerate (b) turn (c) accelerate to reach the next line or marker to acheive the next sub-level and (d) run on a relatively hard, unforgiving surface such as a sports hall...

My recommendation is to do some 'decelaration-accelaration' work. If your body is not used to dong this, you cant demonstrate the full fruits of your training as you will use up valuable energy and risk injury. How often do we injure ourselves walking forward or accelarating as opposed to twisting and turning whilst decelarating or antcipating a change in direction????....

Also work on some forward lunges AND some sideways lunges holding some light weights by your sides upto 4kg.

A great exercise is 'around the clock' lunges. Stand, facing a mirror then lunge towards the 1, 2, 3, 9, 10, 11, 12. Do in random patterns in reps of 15-20 3 sets of.

Make it more fun by doing these 'walking', moving in patterns.

Also work on your abductors and adductors-look these up on the internet.

Couple these with a good stretching regieme and I'm sure your training will benefit.

PLUS...DONT OVERTRAIN!!! The most neglected part of training for anything...is the recovery period. Train one day-rest the next. These resting days do not necesarily mean NO TRAINING, why ot jump on your bike and have a slow cycle around, do some core stability exercises.

Have a look at your diet-anything you can improve there? There is no point getting boozed up on the night after running 5 miles to further dehydrate your body.

Try not to eat as meny processed foods during your training. A good saying I was once taught:

"If I cant kill it, dig it up or pick it....dont eat it".

I might seem a bit obsessive-scruitinising every small detail but if the fitness test is failed after you have passed your paper sift, assessment centre, medical etc PLUS the wait inbetween a few months self-discipline will motivate and as you see yuor improvement, in my experience it will push you to new levels of fitness.

Remember-5.4 on the beep test IS THE MINIMUM to pass. Once you start you must re-take your fitness test and later in your Police career, should you so chose, to get into a discipline such as ARV or TST some forces require level 10 plus....

N.B: 'If you fail to prepare, prepare to fail'

Good luck

spennesi · Joined: 05 Oct 2007 Posts: 72

Hi,
Thanks for the advise. I must say i have noticed some difference. Running outside is gradually getting easier...well I'm am able to to feel the benefit from training inside and then running outside....
I did the Beep test twice this week, both times outside...Set 15 meters by pacing out the distance. I did not get as tired and was able to run for longer.

numan · Joined: 14 Aug 2008 Posts: 2

As far as ive been told you only have to get up to level 4.5 or 5.5 so i would concerntrate on the actual assessment such as the interviews unless your really unfit

closetotheend · Joined: 08 May 2007 Posts: 19

I would be extremley cautious of whoever told you the pass mark is Level 4.4 or Level 5.5...they obviously do not have your interests at heart...

The Home Office Job Related Fitness Test, (J.R.F.T) for Police Forces using the Loughborough University 15m Shuttle Run Test is attain 4 shuttles at level 5. OR in other words 5.4.

Take a look at Sussex Police Force Website or British Transport Police for some excellent information on this topic.

Consider...'Fitness' can only be applied to the context in which it is required.

If a sumo wrestler did the dynamic strength aspect of the J.R.F.T it is obvious the wrestler would have no problems...but as for the shuttle run test?? Would you put your money on the wrestler passing the mark with no traing specifically for the objective?

The shuttle run is one of the best markers of how to gauge an approximate value of your V02....volume of oxygen uptake. It used to be a lot higher than 5.4 in days gone by...

a great article to read about this concern can be found if you type:

'Police chief to take fitness test' into a search engine.

Some forces do the Chester Step Test, (also measures V02-Strathclyde Police) or an assault course, (West Midlands Police). So ensure to check with the Constabulary to which you are applying to.

Good luck to all

spennesi · Joined: 05 Oct 2007 Posts: 72

I started getting flu/cold symptoms last Monday. I have not been to the Gym or done any working-out since then as I do not want to make things any worse. As things stand I still have a bad cough etc...So...now for the Crunch...What do I do about my fitness test on Friday? If I re-schedule I could miss the intake (If I pass). If I go I could fail. I have been going to the gym everyday for 3 months preparing for this.

I don't want to miss this, I know this is still 4 days away and that I will also have the extra encouragement and push in adrenalin in others being there and wanting to succeed. But...there's always that 'BUT'..Will my not going to the Gym for nearly 2 weeks have an effect?

Thanks in advance

closetotheend · Joined: 08 May 2007 Posts: 19

What an awful scenario mate.

Well, I would advise you that in respect of you missing your intake based on you passing the physical-would be highly unlikely. I don't know which force you are applying to but I will add, you will still have your vetting to be cleared. There are many elements within this that can make your vetting longer or shorter process. Have a look at the 'vetting' section on the forum.

I never do cardiovascular exercise when I have a cold...it just doesnt work for me.

Firstly, consider IF YOU ARE DETERMINED TO DO THE TEST...DO YOU THINK YOU YOU COULD EASILY ATTAIN SUBSTANTIALLY HIGHER THAN 5.4 on the shuttle run to pass WITHOUT a cold?

Just a note that a cold is effectively limiting the efficiency of how your heart and lungs work together. Your body, when you are ill is weakened and therefore I like to think that if I were to do the shutle run test when I DO NOT have a cold Im doing the test with full lungs of oxygen.

If I were to do the shuttle run test WITH A COLD I would be doing the test with almost half my lungs capacity of oxygen.

We all want to start in the job as early as possible, but if you fail the fitness test-you wont have done yourself justice by doing it when you are ill and above all, you'll always be wondering if you would have passed if you were 100% well.

Obviously, you will be waiting for another test then, which could mean months of waiting.

BUT, then there is REAL pressure to pass on that re-take....
....so, in short. To confirm what my advice is, this is what I would do:

Phone up one of P.T.I's at your force and ask for some advice from him or her.

Surely, your force could give you another physical date within 6-8 months-ask them....but if you fail this coming test, you will be waiting for another anyway....AND have one strike against your name-unfortunately, you can't cite a cold as an excuse for failing....is not chasing a criminal when you are in the job because you have a cold a reasonable excuse??

Good luck with your decision.

spennesi · Joined: 05 Oct 2007 Posts: 72

It's a tough one. Thinking about it now and thinking about what I have to do I can see myself being able to push myself harder and harder. The added bonus in adrenalin being the environment, the live test and the vision of the end result. However, I cannot rely on adrenalin and what I think I can accomplish alone. I need to know and feel 100% sure that I am happy with myself. As things stand now I feel very uncomfortable. I can see myself doing the good stuff I mentioned above but have reservations in reality.
I have spoken to the force I am applying to (BTP). They have advised to leave it till Wednesday or Thursday. I am at the tail end of the cold so I might get lucky. I am annoyed that I have not been able to go to the gym and generally keep going with my routine. I had set the bar higher the the requirement, i.e - Training inside and outside...outside training being harder. Difference in oxygen levels etc..but this alone isn't really enough...
Ultimately what you have said I have thought about...Take the test...maybe pass, maybe fail and regret it when I could have passed...Fight another day and pass...delay in start date...end result gutted to have to wait longer than I have been...
Next few days will tell...

Teddybingbong · Joined: 18 May 2008 Posts: 27

Would it be fair to say that a bleep test done in a sports hall would be more difficult than one carried out outside.

I do resistance training (weights, sit ups, press ups etc) indoors at home for the push/pull test but running and playing football outdoors for the bleep test.

I remember at school (10 years ago) that I could run all day outside and when playing football and hockey inside.

As soon as we did a bleep test though all of us who were in good physical condition found it considerably more difficult as we found the sportshall to be 'airless' and the surface to have very poor traction.

leokiely · Joined: 13 Nov 2008 Posts: 1

Hi,

I applied to Leicestershire at the begining of Oct, then got a letter to say that i was though the app stage. I thought I would have a while before the fitness test (my fource do it before assesment centre!) So i have my fitness on Sunday 30th Nov! I have been going to the gym and doing weights and cardio 5 times a week. I plan to test myself on the shuttle runs from this weekend as my leisure centre will loan me the sports hall. However I am nervous to say the least. I know I am quite fit and would be sure to reach level 5, what if I give up at level 6? Is that a major negative? I am also worried that I am a little self concious, will everyone be in the room watching me?

closetotheend · Joined: 08 May 2007 Posts: 19

No I would not say stopping at level 6 is a major negative. The reason being that as soon as you commence your training you must retake the fitness test, probably within the first month that you start.

I believe you must also re-take the test at periods during your training and time as a probationer I believe that they look at your scores comparing how well you've done.

If you continue going after the pass mark, as Im sure the instructor will encourage, as other candidates drop out you will be the focus-so if you are a little self concious you might feel uncomfortable.

I would encourage you to do your best.

That can only breed professionalism and discipline in knowing you must keep your standard of fitness up if you start training as a Policeman.

Indeed there is a school of thinking that 'there should just be enough done to get by'....and then further tests will be easier to make the same grade as the workload and doing shifts increases....but I believe in giving it your best in the given circumstances. In my opinion, I would never want the humiliation of not being able to give chase for a reasonable length of time against anybody-I always like to think Ive done the best I can...

I was set the target by the PTI of my force to complete the test, (I was 3 levels off.) Im up for the challenge but I think I'd need some altitude training to do it!

I wish you all the best, and good luck!