Need to run faster!!

charlies^angel

Hi all,
I'm in the process of applying for the gardai and the physical test is looming!
I've had a practice run through of the circuit test which much be completed in under 3 mins and 20 seconds... preferably in under 3 mins.
I did it in 3 mins 25... so I need to speed up!! I'm fairly fit but apparently not fast enough :rolleyes: so any tips would be greatly appreciated!!

thirtyfoot

charlies^angel wrote: »

Hi all,
I'm in the process of applying for the gardai and the physical test is looming!
I've had a practice run through of the circuit test which much be completed in under 3 mins and 20 seconds... preferably in under 3 mins.
I did it in 3 mins 25... so I need to speed up!! I'm fairly fit but apparently not fast enough :rolleyes: so any tips would be greatly appreciated!!

If you know the circuit test replicate it in training. You say its 3 mins so maybe split it into 1 min efforts. Try maybe 3 of the 1 min efforts with 1 min recovery. Thats one set where you have completed the circuit at your required pace. Build up over time to maybe 2 or 3 or 4 sets. Aim to be hitting your target time in your split circuit. You could also work on your technique of the specific exercises in the circuit. Over time too reduce your recovery between the 1 min efforts in your split circuit, from 60 secs to 45 secs to 30 secs.

What type of distances do you run in the circuit? You can improve your basic speed by doing power work like squats, bench, cleans etc and apply your power by doing pure speed work of 10m-30m all out efforts with full recovery and basic plyometrics.

You will need to train 3-4 times a week to see meaningfull imrpovements. Do you have details of the circuit?

BossArky

charlies^angel wrote: »

I've had a practice run through of the circuit test which much be completed in under 3 mins and 20 seconds

What exactly makes up the circuit?

If you give more details:
1) You will get more specific information on how to improve
2) We can compete against each other to find the ultimate boards garda

charlies^angel

BossArky wrote: »

What exactly makes up the circuit?

If you give more details:
1) You will get more specific information on how to improve
2) We can compete against each other to find the ultimate boards garda

The circuit is meant to replicate a "chase". You are required to run through a set of cones, lift a tyre from one area to another, drag a dummy body from one area to another, run along a strip of wood intended to replicate a garden wall, climb over a gate, run up and down stairs, climb under a barrier and sprint to the end and repeat 2 more times! (tired just typing that). Video is on youtube if you type in garda physical.

I'm not sure how I'd be able to replicate that circuit in the gym but I have been running up and down stairs and weaving in and out of various items put on the floor!
I am currently training four times a week and this consists mainly of running on the treadmill and using the rowing machine. I'm also trying to strengthen my upper body (not much luck so far, but I'm a bit better... can now do 20 half push ups in a row!)

So I need to get stronger and faster and as I'm not sure when exactly the physical will be I'm anxious to get working on this the best way I can and could use some tips!

Thanks guys!

estebancambias

Obviously other people will know more but after looking at that video, I don't think you should need to increase your speed. Like if that girl is anything to go by, then a normal person should be grand. What you probably should do is work on your agility, like how quick you turn.

Just set up a circuit of rocks(cones if your lucky) and practice doing that.

Racing Flat

charlies^angel wrote: »

I'm not sure how I'd be able to replicate that circuit in the gym but I have been running up and down stairs and weaving in and out of various items put on the floor!
I

Sounds like SAQ (Speed Agility Quickness) training would be appropriate. Most sports teams do this now and have the equipment, but if you're not a member of one, setting up a similar type course in any park should work out fine. Best of luck.

Zzippy

A video of the physical competency test is available here http://www.garda.ie/garda.wmv

BossArky

Zzippy wrote: »

A video of the physical competency test is available here http://www.garda.ie/garda.wmv

That video reminds me a bit of this

OP, you could perhaps try a few deadlifts, lunges, skipping and running at high speed for intervals.

charlies^angel

Cheers for the tips folks!! Tried out a feew this eve!
Btw... Good vid bossarky!