How to Train for ERU selection

djtechnics1210

Hi All.
Just a general query to see if anyone would be able to give me advice onwhat is the best way to train for ERU selection, i am currently doing gym etc, but i havent a clue on what type of training i should be specifically doing for it, should i be doing long runs, loads of cardio???? any info would be much appreciated. It is aim to do selection in next 2-3 years

TheNog

first question and most pertinent: Are you in the guards?

metman

My money's on the reply being 'wannabe'

djtechnics1210

lucky u didn't bet metman:)

TheNog

tbh i don't know but I do believe that you need to work on stamina. They do 5-6 mile runs with packs and do survival techniques in the mountains. At least that is what I heard in the college. Having said that the gossip and chinese whispers down there is worse than any hairdressers shop.

djtechnics1210

TheNog wrote: »

tbh i don't know but I do believe that you need to work on stamina. They do 5-6 mile runs with packs and do survival techniques in the mountains. At least that is what I heard in the college. Having said that the gossip and chinese whispers down there is worse than any hairdressers shop.

In know what ya mean Nog. I hear it all the time when I ask around, ya hear people telling ya that they run 20 miles with massive back packs, then other people tell ya that ya need to be fit for upto a 10 mile run and that the biggest challenge is the mental side of the selection (no sleep, very little food, doing mental challenges when your absolutely shattered tired etc etc).

Random

I'm not in the GUards but perhaps a stepping stone would be the new RSUs? The news mentioned they were officers picked from the various areas - so better chance of getting into that and "progressing" ?

Fyr.Fytr

Seems to make sense, good thinking random

djtechnics1210

Im in dublin station so RSU isn't an option for me unfortunately, seems that they wont be getting rolled out in dublin area. very good option though if i was down the country

CLADA

Have you asked anybody in the unit?

I know from a friend that they are more than helpful on advising potential applicants.
Give their office a ring and leave your name and station so they can verify who you are.

One of the skippers oversees the course, so see if you can get in touch with him.

eroo

I'll see if I can dig up an Army Ranger Wing fitness plan.Although ARW selection would be very different and military based,fitness wise you can't go wrong with the ARW programme!Then just get tough mentally!

cushtac

eroo wrote: »

I'll see if I can dig up an Army Ranger Wing fitness plan.Although ARW selection would be very different and military based,fitness wise you can't go wrong with the ARW programme!Then just get tough mentally!

Unless you've been in either unit or you're a fitness instructor you've no business telling people how to prepare for stuff like this.

eroo

Mon
AM Circuits/Weights
PM 8k run

Tues
8k run

Wed
AM Circuits/Weights
PM 8k run

Thurs
Swim or Cycle

Fri
AM Circuits/Weights
PM 8k run

Sat
6 hours hill work or an 8k run

Sun
REST

That is the basics of the ARW selection training programme.It's designed for those working off of an already good fitness level.However adapt it to your own needs.For example if you can only manage 3k run,no problem,just progress comfortably.Increase the distance you run by 1km each week(wk1 3k,wk2 4k,wk5 5k etc).Follow that,alongside a good diet and you should be quite fit indeed!

I found that programme pretty tough,and I was only following it to spice up my physical training!But if you are training for something you want,that will keep you going on those cold,wet and windy January evenings!Good luck

eroo

cushtac wrote: »

Unless you've been in either unit or you're a fitness instructor you've no business telling people how to prepare for stuff like this.

I'm not telling anyone anything,I'm just giving him the PT programme that came with An Cosantoir.When it comes to fitness,imo the best way to get knowledge is by sharing experiences and advice.That doesn't mean I'm an instructor or that anyone has to follow it.

cushtac

eroo wrote: »

I'm not telling anyone anything,I'm just giving him the PT programme that came with An Cosantoir.When it comes to fitness,imo the best way to get knowledge is by sharing experiences and advice.That doesn't mean I'm an instructor or that anyone has to follow it.

The best way to get knowledge is to seek it from people who know what they're doing, rather than getting it second-hand through anonymous sources on the internet.

eroo

cushtac wrote: »

The best way to get knowledge is to seek it from people who know what they're doing, rather than getting it second-hand through anonymous sources on the internet.

Go tell that to everyone on the fitness forum who have achieved their goals through help from other boardsies!

Btw,I no nothing about selection,just giving an official ARW programme that has gotten a few people fit enough for ARW selection in it's time I bet!

cushtac

eroo wrote: »

Go tell that to everyone on the fitness forum who have achieved their goals through help from other boardsies!

Btw,I no nothing about selection,just giving an official ARW programme that has gotten a few people fit enough for ARW selection in it's time I bet!

I'm not interested in the fitness forum, I'm interested in this one and I'm a bit perplexed about 17-year-olds giving advice to serving Gardai on how to get into the ERU.

eroo

cushtac wrote: »

I'm not interested in the fitness forum, I'm interested in this one and I'm a bit perplexed about 17-year-olds giving advice to serving Gardai on how to get into the ERU.

Now,where did I once say I was advising him on how to get into the ERU?I was merely giving him a fitness plan that has been tried and tested by the ARW,which he may not have previously seen.My age matters not in that regard.

Oh yes,I mentioned mental toughness.That is something everybody needs in order to undertake serious fitness training.Nothing worse than running 12k,and the only thing you feel is your ankles burning!

You have the wrong idea here cushtac,I'm not telling him how to pass selection or anything like that . . . because I don't know!!I'm merely giving him a fitness plan,take it easy!

djtechnics1210

Eroo thanks for fitness prog for ARW, seems like this prog would be good for a guideline for what is required for on fitness side of selection, although id say ARW and ERU selection are probably two different things as both will be looking for totally different strengths etc. All the same thanks a million for posting it.

djtechnics1210

CLADA wrote: »

Have you asked anybody in the unit?

I know from a friend that they are more than helpful on advising potential applicants.
Give their office a ring and leave your name and station so they can verify who you are.

One of the skippers oversees the course, so see if you can get in touch with him.

Haven't tried contacting unit, know them lads are busy enough without doing out training progs for members. I'll def give them a ring though and see the lie of the land. be nice to get their opinion on preparing physically/mentally etc, thanks for the feedback clada, much appreciated

eroo

djtechnics1210 wrote: »

Eroo thanks for fitness prog for ARW, seems like this prog would be good for a guideline for what is required for on fitness side of selection, although id say ARW and ERU selection are probably two different things as both will be looking for totally different strengths etc. All the same thanks a million for posting it.

Glad I could help:).

bryanmurr

I used to work with 3 lads who are in it now, sleep deprivation is a big part. woken up at all hours to go running, that kind of stuff. big emphasis on team work. eg if theres 4 of you training and your doin a run, they dont want 1 person running off on his/her own.

metman

cushtac wrote: »

I'm not interested in the fitness forum, I'm interested in this one and I'm a bit perplexed about 17-year-olds giving advice to serving Gardai on how to get into the ERU.

I think he was doing his best to assist the OP with the fitness aspect, using an ARW plan from An Cosantoir, the DF magazine.

I don't see how that constitutes advice on joining the ERU.

cushtac

metman wrote: »

I think he was doing his best to assist the OP with the fitness aspect, using an ARW plan from An Cosantoir, the DF magazine.

I don't see how that constitutes advice on joining the ERU.

It's the regurgitation of stuff he's read elsewhere put forward as advice on how to be fit enough to pass selection.

metman

So the regurgitator is young and keen as, not a problem really. We all were at one point.

This forum is about sharing info, and if the OP found the info useful, as he clearly has, then what's the issue?

King Ludvig

metman wrote: »

This forum is about sharing info, and if the OP found the info useful, as he clearly has, then what's the issue?

Agreed.

cushtac wrote: »

It's the regurgitation of stuff he's read elsewhere put forward as advice on how to be fit enough to pass selection.

To be fair I dont see you making much of a valuable contribution to the topic yourself other than critising others who are passing along infomation which could help.

sunnyjim

Thats because he's subscribing to his own principles - if he doesn't have the right information, he doesn't waste everyones time by waltering or putting up speculations and opinions.

CLADA

sunnyjim wrote: »

Thats because he's subscribing to his own principles - if he doesn't have the right information, he doesn't waste everyones time by waltering or putting up speculations and opinions.

It's mostly police here, so there's no room for principles or morals and we thrive on speculation.... and we particularly like innuendo.

kwalsh000

In all fairness, eroo was trying to help and the OP appreciated it. I can't see where he stated anything along the lines of 'this is how to train for the ERU selection'. He gave some general advice using the ARW's program as a reference and let the OP make his own mind up. After all, the OP makes the decisions on what advice he takes in, you don't make them decisions for him.

In regards to the selection, as has been said, the best way is to try get in contact with members or ex members and just ask if possible. If you can't manage to do that, then no harm in using the ARW as a guide and improving all around fitness, because after all, if you are stronger, faster and have more stamina then your body will be as ready as it can be. The mind is a different story though:p

Fyr.Fytr

CLADA wrote: »

It's mostly police here, so there's no room for principles or morals and we thrive on speculation.... and we particularly like innuendo.

No in your endo!

opti76

Fyr.Fytr wrote: »

No in your endo!

well played sir

Fyr.Fytr

Thanks

Eru

bryanmurr wrote: »

I used to work with 3 lads who are in it now, sleep deprivation is a big part. woken up at all hours to go running, that kind of stuff. big emphasis on team work. eg if theres 4 of you training and your doin a run, they dont want 1 person running off on his/her own.

THats pretty much what I have been told but again, no one here has trained for, applied for or been in the ERU so its all just chinese whispers.

When I was in phase 5 I remember the selection was going on and they were given a night and next morning off so went to the boozer, guess what? 4am run with full gear. Should have seen that coming if you ask me

And another arguement that didnt involve me.

eroo

Karlitosway1978 wrote: »

And another arguement that didnt involve me.

That means it's your turn again to get in an argument!:D

cushtac

King Ludvig wrote: »

To be fair I dont see you making much of a valuable contribution to the topic yourself other than critising others who are passing along infomation which could help.

I'm not offering advice because I'm not in the ERU and haven't experienced their selection process. I'm not going to reprint stuff I've read elsewhere just to be heard. The only thing I would tell the OP to do would be to talk to members of the ERU or TTU and seek help from the horses mouth.

CLADA

Post 10

CLADA wrote: »

Have you asked anybody in the unit?

Give their office a ring and leave your name and station so they can verify who you are.

One of the skippers oversees the course, so see if you can get in touch with him.

Post 35

cushtac wrote:

The only thing I would tell the OP to do would be to talk to members of the ERU or TTU and seek help from the horses mouth.

From post 10 to post 35 it appears we have come full circle with a good row in the middle:D
I'm sure at this stage the OP has the number of Harcourt Sq and the Garda College and can make his enquiries.

eroo

cushtac wrote: »

I'm not offering advice because I'm not in the ERU and haven't experienced their selection process. I'm not going to reprint stuff I've read elsewhere just to be heard. The only thing I would tell the OP to do would be to talk to members of the ERU or TTU and seek help from the horses mouth.

Excuse me?Just to be heard?Your the one dragging out an argument that no one else cares about.

Actually,I was just trying to help the OP by giving him a fitness programme I got with Connect.If I ever wanted attention,the internet wouldn't be the place I'd go looking for it;).Cushtac,your just dragging this pointless crap out.I believe OP found it helpful.However it is quite clear you are reinforcing the 'them and us mentality'.Can people who aren't in law enforcement not discuss and offer their opinions,or is it only police officers?If it is the latter,go join a private forum where you can be sure every poster is a Garda/officer,rather than the likes of me irritating you.

Shield

Breath easy people. Keep it on topic and take any flaming to The Thunderdome.

Ta.

yhwh

My brother's in them and he runs 4 marathons a year aswell as the odd olympic distance triathlon. He also completed an Ironman last year so I'm guessing you have to be pretty fit.

djtechnics1210

by chance has your brother said anything about the pre fitness training he did for selection, i could be wrong but from what iv been told im pretty sure training for selection doesn't involve 4 marathons, an olympic distance triathlon and an iron man, but then again i don't know

ScubaDave

Its essential that you can climb a "Standard Field Gate".... and dont forget running up and down a set of stairs!!

And if you cant lift that tyre...... dear god .... i hear they shoot ya!

yhwh

He never mentioned what he did before selection but as I recall the selection took place over a few days and he did say that there was a pretty high drop out rate on his selection course.

I'm sure it does'nt involve an Ironman but you never know

djtechnics1210

eroo wrote: »

Mon
AM Circuits/Weights
PM 8k run

Tues
8k run

Wed
AM Circuits/Weights
PM 8k run

Thurs
Swim or Cycle

Fri
AM Circuits/Weights
PM 8k run

Sat
6 hours hill work or an 8k run

Sun
REST

That is the basics of the ARW selection training programme.It's designed for those working off of an already good fitness level.However adapt it to your own needs.For example if you can only manage 3k run,no problem,just progress comfortably.Increase the distance you run by 1km each week(wk1 3k,wk2 4k,wk5 5k etc).Follow that,alongside a good diet and you should be quite fit indeed!

I found that programme pretty tough,and I was only following it to spice up my physical training!But if you are training for something you want,that will keep you going on those cold,wet and windy January evenings!Good luck

Have been doing this now since you posted it and i must say that it is very good, told a few lads about it too that used to be in the unit and they think its a good one to keep at. Another few lads i know are also doing it now and they are very happy with the progress they are making. thanks a million eroo

metman

He aint called 'eroo' for nothing

deadwood

I thought it was a T.V. listing!

djtechnics1210

On sundays ya have ta watch ultimate force or soldier soldier!!!!!!

arybvtcw0eolkf

djtechnics1210 wrote: »

Hi All.
Just a general query to see if anyone would be able to give me advice onwhat is the best way to train for ERU selection, i am currently doing gym etc, but i havent a clue on what type of training i should be specifically doing for it, should i be doing long runs, loads of cardio???? any info would be much appreciated. It is aim to do selection in next 2-3 years

My suggestion would be to post this in the Military forum too as the ARW regularly publish training routines in An Costanoir for those wishing to attempt the ARW selection course, a much tougher course than that for the ERU.

djtechnics1210

Thanks Mairt i'll do that.

CLADA

djtechnics1210 wrote: »

Hi All.
Just a general query to see if anyone would be able to give me advice onwhat is the best way to train for ERU selection, i am currently doing gym etc, but i havent a clue on what type of training i should be specifically doing for it, should i be doing long runs, loads of cardio???? any info would be much appreciated. It is aim to do selection in next 2-3 years

djtechnics check your pm's

djtechnics1210

CLADA wrote: »

djtechnics check your pm's

Your a star clada... thanks a million. Hope i'll be able to repay the favour sometime

djtechnics1210

Just received this.
This is the programme sent out by ARW that people were talking about.
Very good guide for anyone interested in training for ERU selection


Programme = Training for Army Ranger Wing Selection.


WEEK 1


Monday: Circuits+8k run
Tuesday: CEFO+8k run
Wednesday:Circuits+8k run
Thurs: Swim or cycle
Friday: Circuits+8k run
Saturday: Hills 6hrs
Sunday: REST


WEEK 2


Monday: Circuits+8k run
Tuesday: CEFO+8k run
Wednesday: Circuits+8k run
Thursday: Swim or cycle
Friday: Circuits+8k run
Saturday: Hills 6hrs
Sunday: REST


WEEK 3


Monday: 10k run
Tuesday: Circuits+8k run
Wednesday: CEFO+8k run
Thursday: Circuits+8k run
Friday: Swim/cycle
Saturday: CEMO/Hills 6hrs
Sunday: CEMO/Hills 4hrs


WEEK 4


Monday: REST
Tuesday: Circuits+8k run
Wednesday: CEFO+8k run
Thursday: Circuits+8k run
Friday: Swim/cycle
Saturday: CEMO/Hills 6hrs
Sunday: CEMO/Hills 4hrs


WEEK 5

REST WEEK

Monday: REST
Tuesday: Swim/cycle
Wednesday: 10k run
Thursday: 10k run
Friday: Swim/cycle
Saturday: REST
Sunday: REST


WEEK 6


Monday: 12k run
Tuesday: Circuits+8k run
Wednesday: CEFP+8K run
Thursday: Circuits+8k run
Friday: Swim/cycle
Saturday: CEMO/Hills 6hrs
Sunday: CEMO/Hills 4hrs


WEEK 7


Monday: REST
Tuesday: CIRCUITS+8K RUN
Wednesday: CEFO+10k run
Thursday: Circuits+8k run
Friday: Swim/cycle
Saturday: CEMO/Hills 8hrs
Sunday: REST


WEEK 8


Monday: 12k run
Tuesday: Circuits+8k run
Wednesday: CEFP+8K run
Thursday: Circuits+8k run
Friday: Swim/cycle
Saturday: CEMO/Hills 8hrs
Sunday: CEMO/Hills 6hrs


WEEK 9


Monday: REST
Tuesday: Circuits+8K RUN
Wednesday: CEFO+10k run
Thursday: Circuits+8k run
Friday: Swim/cycle
Saturday: CEMO/Hills 8hrs
Sunday: REST


WEEK 10


Monday: 12k run
Tuesday: Circuits+8k run
Wednesday: CEFP+8K run
Thursday: Circuits+8k run
Friday: Swim/cycle
Saturday: CEMO/Hills 8-10hrs
Sunday: CEMO/Hills 6hrs


WEEK 11

REST WEEK

Monday: REST
Tuesday: 10k run
Wednesday: Swim/cycle
Thursday: 10k run
Friday: Swim/cycle
Saturday: REST
Sunday: REST


WEEK 12

REST WEEK

Monday: 8k run
Tuesday: Swim/cycle
Wednesday: 8k jog
Thursday: 8k jog
Friday: REST
Saturday: REST
Sunday: SELECTION STARTS