PCA/Fitness test

wanadrum

Starting a thread for the physical competency assessment as people quite often bring it up on the other threads and it sometimes leads to a load of posts.

Not sure when they will start calling people for this stage, but it seems like the PCA isn't too tough to be honest.

picture987

Of all the elements of the process I think this would be the one I find easiest. I'm a complete fitness freak however I think this could lead to me underestimating the test. I'd be terrified of making silly mistakes and costing myself time if I made it as far as the fitness test.

I noticed in the other thread people talking about the fitness and medical elements almost as if they were one. Some were concerned for example that they technically are overweight or have a higher BMI than recommended but are physically fit. It's worth noting that the physical test should be prior to the medical therefore you have proved your fitness, so long as your weight isn't jeopardising your health you should also pass the medical

JaneTennison

Don't underestimate the PCA. It's tough enough, even if you are very fit. It's a combination of things, fitness being one, however, you have obstacles to complete and if you kick a cone or knock something down or don't hit a mark then you have to redo that obstacle thus incurring time penalties.

For any ladies out there, and I've said this before, especially those on the petite side, get working on the strength. It's where the females fall down.

If you fail this you will not get in. If you fail this at the end of your course you will not graduate and you will get binned. Harsh but true.

Do plenty of HIIT training and get lifting. Watch the video online and familiarise yourself with the circuit. When you go to do your test you will be walked round the course and have each component explained to you and also what will incur a penalty. You will get 5 mins to practice any element of it you need to.

It's very unlikely that you'll get told your result on the day. So more waiting I'm afraid.

It's 3 laps of the circuit in 3:43 or less and an average of 26kgf over 20 seconds on the push/pull.

3:44 and you fail. 25kgf and you fail.

If you haven't been hitting the gym and plan to wait until you see if you get that far my advice is get your arse to the gym NOW. Be prepared.

ctaylorf

Thanks JaneTennison..Some good advice. If I get through to the PCA, the push/pull is the part I would be most worried about as I guess I'm on the "petite" side. I need to start working on my strength.
Has anyone got a link to a video online of the PCA?

JaneTennison

There was a video on the join PSNI website but it seems to have disappeared and now there's just a diagram.

Your start point is at two cones with laser attached. Once you go through the cones and break the laser, the clock starts ticking.

You have a 10 metre sprint then you turn left round a cone and go into Station 1one which is a crawl. This is a short "tunnel" for want of a better word. It's about a metre wide and the tops made up of loose poles. Keep low through this, if you knock one of the poles down you will have to do it again.

Once through that you come to Station 2, the jump. This is across a standard gym mat. You must must touch the mat, again, if your feet touch it, then you'll have to redo it.

After this you have another short sprint, and onto Station 3 the stairs. This is to replicate getting into the back of a land rover. At the start and end of this obstacle is another loose pole, knock or touch the pole at either end and you will have to redo. This is one you don't want to catch as it's one of the biggest obstacles and to redo will cost you time. Keep low on the entrance and exit.

Once you come down the stairs on the other side you are at Station 4, an L shaped balance beam. There is a black line at either end of the beam and you must touch the black line at either end. There's also a cone in the L, to prevent you cutting the corner. Touch it or miss the black lines here and you'll have to redo.

You come off the beam to Station 5, which is the gate, and you have to climb up and over it and land on the other side.

Once over that you are onto Station 6, the weave. This involves, strangely enough, weaving around cones. Again clip or hit a cone and you'll be redoing this one.

Then another short dash will take you to Station 7, weighted cones. These are basically your bog standard traffic cone, however the bases are filled with sand. The are in a rectangular box, you lift them out of the box carry them around a cone and then you put them back. The cones must be inside the box. If you're outside the box then you can't just push them back in, you will have to pick them up, and do it again.

Then Station 8, the drag. This is a big canvas weighted dummy type thing. I think it's about 5 stone. You drag this forward and back between two white lines marked on the floor. All of the dummy must be over the white line at each end.

After this, you sprint 10 metres. Left round a cone and sprint 20 metres and that brings you back to the start finish point and you do the whole circuit again, twice.

Once you've completed your three laps you keep moving and go directly to the push pull machine. You can't get a drink or take a breather, it's straight onto it.

You don't actually push against a set weight, the machine is designed that it will match the force you exert on it. The examiner will ask you to do one test push forward and back before you start, there are beeps at each end.

The required standard is 26kgf average over 20 seconds. Give it loads of welly. Get a good strong stance and a good grip on the handles.

It's worth noting the push pull machine is fixed and not height adjustable.

Then that's it over!

The PTI will go round it with you but he/she will only be giving you instructions, and letting you know if you need to redo any part. It's normally "back!" if you make a mistake.
You will not get any indication of your time nor your score on the push pull.

Good luck!

Dekkers

Cheers JaneTennison! Great to have a resource such as yourself on here. Tried a few of the elements of the course on one of the info days and found it alright. The PT that was there wouldn't (couldn't?) give me an indication of how I did on the push/pull but said I had the technique right. Think you are right regarding the drag as it represents the exertion required when dragging an average sized person. Is it fair to say that the PCA isn't just measuring fitness but composure? As you mentioned if you make a mistake you incur a time penalty so nerves could play a huge part. 'The 'landrover simulation' is a particularly tight space for some I'd say.

JaneTennison

Absolutely Dekkers. You will also be tiring by the time you hit lap 3 and more likely to slip up.
The PCA will challenge most people at different points, like you say, some spaces are tight for the big lads, whereas they'll be strong - those more slight will will able to get through the crawl and weave easier but may struggle with the drag and the push pull.

It's fair to say that all assessments you will face both in the recruitment process and once you're in training are designed to see how you are under pressure, it's just the nature of the business.

Dekkers

JaneTennison wrote: »

Absolutely Dekkers. You will also be tiring by the time you hit lap 3 and more likely to slip up.
The PCA will challenge most people at different points, like you say, some spaces are tight for the big lads, whereas they'll be strong - those more slight will will able to get through the crawl and weave easier but may struggle with the drag and the push pull.

It's fair to say that all assessments you will face both in the recruitment process and once you're in training are designed to see how you are under pressure, it's just the nature of the business.

Yeah that's my thoughts exactly (regarding the whole process). Certainly true for IST. I'd say many an intelligent person failed it due to loss of composure or feeling overwhelmed. Hopefully I'll get as far as the PCA and keep the head cool

notbrazil

PCA is nothing to worry about unless you are grossly unfit or have negligible upper body strength. I have seen people pass it who you'd think couldn't run the length of themselves. 3:40 is not stretch - in my experience, most people come in around the 3:10 mark. Just relax and don't rush - the only way to fail is to keep getting bits wrong and having to redo them.

Clare1304

notbrazil wrote: »

PCA is nothing to worry about unless you are grossly unfit or have negligible upper body strength. I have seen people pass it who you'd think couldn't run the length of themselves. 3:40 is not stretch - in my experience, most people come in around the 3:10 mark. Just relax and don't rush - the only way to fail is to keep getting bits wrong and having to redo them.

I think it's the push pull that's worrying more people, I tried it on one of those nights and found it really hard

notbrazil

Yes, the push/pull is difficult for people of a certain body type.

VES86

notbrazil wrote: »

Yes, the push/pull is difficult for people of a certain body type.

we keep hearing how those on the shorter size struggle with the push/pull, can you give us a rough idea of the height that people struggle from? as a 5'8 female who is pretty strong due to the heavy nature of my current job i dont feel to worried about the push pull, if i get there, but im wondering if i should be lol

DesertCreat_15

I got the highest score that the PT has seen on the P/P since she started the familiarisation days! Mind you it was only the third session! :pac:

If i get that far it won't be that i will be worried about, it's the crawl thing i can see there being issues with, thanks to these long legs ! :P

Clare1304

Raging, they didn't give us a score at my session

DesertCreat_15

She didn't! I kind of cheekily asked was my score much above the pass rate and she told me the above! :P

VES86

VES86 wrote: »

we keep hearing how those on the shorter size struggle with the push/pull, can you give us a rough idea of the height that people struggle from? as a 5'8 female who is pretty strong due to the heavy nature of my current job i dont feel to worried about the push pull, if i get there, but im wondering if i should be lol

5'8 is well above the height you should be worried at. I'd say roughly 5'4 and below and the ones who struggle, or a couple of inches taller with a very slight frame.

But the biggest problem with the PP is that many girls step up to it believing they've already failed - they can't can't muster the aggression that would give them those extra couple of kilos because they already have a sinking feeling in their stomach.

VES86

[Deleted User] wrote: »

5'8 is well above the height you should be worried at. I'd say roughly 5'4 and below and the ones who struggle, or a couple of inches taller with a very slight frame.

But the biggest problem with the PP is that many girls step up to it believing they've already failed - they can't can't muster the aggression that would give them those extra couple of kilos because they already have a sinking feeling in their stomach.

Cheers!!

VES86

[Deleted User] wrote: »

5'8 is well above the height you should be worried at. I'd say roughly 5'4 and below and the ones who struggle, or a couple of inches taller with a very slight frame.

But the biggest problem with the PP is that many girls step up to it believing they've already failed - they can't can't muster the aggression that would give them those extra couple of kilos because they already have a sinking feeling in their stomach.

Cheers!!

picture987

How's everyone's training going? I'm up to twice a day four days a week, once a day the other three. Just invested in a foam roller too, it's agonising but should keep me injury free

gigity gigity

Havent started any yet, will need to get the finger out and quit the fegs!

19087

I've been running several times a week for a few months and recently joined the gym to work on strength and 'explosive power'

DesertCreat_15

gigity gigity wrote: »

Havent started any yet, will need to get the finger out and quit the fegs!

Get on them vaporisers, i've a mate off the fegs thanks to them, message TDA2 there on the other thread, he uses a vaporiser too !

19087 wrote: »

I've been running several times a week for a few months and recently joined the gym to work on strength and 'explosive power'

I was off for a month of Dec with doc thinks may be shin splints so he advised me to take a rest for a while, that while lasted a month and thanks to Xmas, I am the proud owner of a wee set of love handles! Back in the rhythm now though!

student15

If anyone would like some help or tips for improving their fitness id be more than happy to help.
Its my current line of work and it'd just be a few good pointers that could help! Or even question them on this thread!

One thing I throughly recommend is crossfit as it is great for improving all around fitness and stops tedium setring in as it is constantly varied!!

DesertCreat_15

student15 wrote: »

If anyone would like some help or tips for improving their fitness id be more than happy to help.
Its my current line of work and it'd just be a few good pointers that could help! Or even question them on this thread!

One thing I throughly recommend is crossfit as it is great for improving all around fitness and stops tedium setring in as it is constantly varied!!

do u even lift mate :pac:

Just kidding, though thanks for that, im sure some of us will be take you up on your offer over the next 2 months! :P

student15

DesertCreat_15 wrote: »

do u even lift mate :pac:

Just kidding, though thanks for that, im sure some of us will be take you up on your offer over the next 2 months! :P

Text speak haha
Maybe I do maybe I dont!

Anything I do give out of course is free and just could be tailored towards someone who has a gym membership and those who don't!
Need to start the training now rather than later!


Remember yesterday you said you'd start tomorrow......
Good luck guys

DesertCreat_15

I've been training for nearly a year, just that month off in Dec felt like i was starting from scratch again !

student15

DesertCreat_15 wrote: »

I've been training for nearly a year, just that month off in Dec felt like i was starting from scratch again !

I know the feeling!
I'm a former fatty so ive tried lots of different things
Just happy to pool ideas!

DesertCreat_15

student15 wrote: »

I know the feeling!
I'm a former fatty so ive tried lots of different things
Just happy to pool ideas!

Fair play mucker, delighted that you've done great so far! Onwards and upwards !

Dekkers

I'm afraid I've slacked off over the past couple months too. IST sort of knocked the motivation out of me and then I started making the usual excuses...

Be clean living from now on though. Promise.

student15

Dekkers wrote: »

I'm afraid I've slacked off over the past couple months too. IST sort of knocked the motivation out of me and then I started making the usual excuses...

Be clean living from now on though. Promise.

Portion control and consistent exercise!
Honestly get onto weights
They burn more fat than cardio
Also try make your workouts at least 45mins long and by 45mins I mean 45mins work! Not tweeting or boarding etc
Your body normally runs dry of glycogen( main source of energy) stores by around 30mins so afyer that it looks to pull energy from other areas. Hello fat burning! High energy weild but also requires a lot of oxygen to mobilise and use!
Hence why sweat is your fat crying

Dekkers

student15 wrote: »

Portion control and consistent exercise!
Honestly get onto weights
They burn more fat than cardio
Also try make your workouts at least 45mins long and by 45mins I mean 45mins work! Not tweeting or boarding etc
Your body normally runs dry of glycogen( main source of energy) stores by around 30mins so afyer that it looks to pull energy from other areas. Hello fat burning! High energy weild but also requires a lot of oxygen to mobilise and use!
Hence why sweat is your fat crying

I actually don't have any fat to burn so was more into the weights. Not a fan of the bench though so was just doing dead lifts. Any good?

Was also doing a chin up technique where you raise your knees to chest level after you do the chin up. My God, the core was sore the next day!

student15

Dekkers wrote: »

I actually don't have any fat to burn so was more into the weights. Not a fan of the bench though so was just doing dead lifts. Any good?

Was also doing a chin up technique where you raise your knees to chest level after you do the chin up. My God, the core was sore the next day!

Not a fan of bench myself
Deadlifting with good form along with squatting is one of the best overall exercises for you. Just remember tecnique over weight!

student15

student15 wrote: »

Not a fan of bench myself
Deadlifting with good form along with squatting is one of the best overall exercises for you. Just remember tecnique over weight!

Also re: chin up with the knees coming up. Yea it'd be good for core. Try some over hand pull ups and wide arm too jist to hit all of your delts!

DesertCreat_15

student15 wrote: »

Not a fan of bench myself
Deadlifting with good form along with squatting is one of the best overall exercises for you. Just remember tecnique over weight!

Technique/form is the big thing for sure ! I have to laugh at some new year gymmers thinking they are the Schwarzenegger the second lifting "heavy weights" but actually are using most of their body to shift it ! :rolleyes:

Homer01

student15 wrote: »

If anyone would like some help or tips for improving their fitness id be more than happy to help.
Its my current line of work and it'd just be a few good pointers that could help! Or even question them on this thread!

One thing I throughly recommend is crossfit as it is great for improving all around fitness and stops tedium setring in as it is constantly varied!!

How many Crossfit locations in NI; is it just Belfast? I saw their FB page; looks pretty hardcore!

Bob Law

Just to throw it out there, pick your Crossfit Box carefully. Crossfit done well can be handy, but a lot of "coaches" are just doing glorified circuit training and "reps for time" with olympic lifts can do more damage than good.

There's a lot of ones trying to do CrossFit in by themselves and just copying the WODs and they are just throwing form out the window to try and hit another rep and then do nothing but gurn about how sore they are.

That said, if you have a good coach who can actually coach you and develop your weaknesses while monitoring your wellbeing, then you are on to a winner.

student15

Hey in regards to crossfit boxes around NI thereare a few cowboys knocking about. My best advice is to go onto crossfits website and search for your local club if it comes up as an affilited club then itit's legitimate and they're great communities to get involved with!
There are clubs as far as derry/ Londonderry the north coast portadown belfast etc etc, give it a google first and check it on the crossfit site looking to see if it is an affiliated site.


In regard to it being "hardcore" the wods can be scaled to your fitness level.

notbrazil

This makes interesting reading. With all this training, you guys are going to be way too fit for the PCA - but I guess it's better to be over-prepared than under.

Seriously guys, it's not that hard - stop worrying!

gigity gigity

whats the best way for slimmer people to bulk up?

DesertCreat_15

gigity gigity wrote: »

whats the best way for slimmer people to bulk up?

Lots of pasta, rice, clean proteins like chicken, also turkey, steaks/burgers and fish!

Lift heavy, eat more cals than you burn, drink lots and eat some more!

Carrie1985

Hi everyone,

Is everyone working off the set 5 Sessions the force have described to do for the Training?

I've been building up my fitness over the last couple of months, now trying to do the set Burpees, squats etc in the set time given.

I'm 5,4, slowly building up my strength

student15

gigity gigity wrote: »

whats the best way for slimmer people to bulk up?

Got to have a good positive calorie intake. So eat more than you need essentially.
A banlanced diet is essential 30% fats eg nuts avocados oily fish. 30% protein so lean red meat chicken turkey and 40% carbs in here I always count my veggies as carbs so wholewheat rice wholewheat bread sweet potato spinach broccoli etc etc

Bob Law

gigity gigity wrote: »

whats the best way for slimmer people to bulk up?

I rarely eat clean when I'm bulking, I eat a lot of low carb / meat & green veg combos most of the year round so a dirty bulk is lots of fun.

1. 1/2 pack grilled bacon and 6 farmers eggs for breakfast cooked in butter
2. shake for snack (or pint milk)
3. 1/2 lb of beef (or 2 chicken breasts) with potatoes/rice & green veg for lunch
4. high fat nuts / pint milk for snack
5. after gym, pint of choc milk and 2 bananas
6. 1/2 lb beef / potatoes (or rice or pasta) and green veg for dinner
7. shake before bed (pint milk)

combine with x4 days of hard lifting and sleep loads. I take a fibre tablet, ZMA and 4 litres of water on training days.

My routine looks like this atm

Mon - Back Squats / Hamstring Work / Accessory Work
Wed - Bench - Heavy Bench and Heavy Upper Back
Friday - Deadlift / Front Squat / Accessory Work
Sat Morning - Bench - Speed / Delts / Upper Back / Weak Areas
Sunday - Sprints / Cardio / Stretching

Squat 220kg
Bench 140kg
Deadlift 280kg

Then at the weekend, get a large dominos meatfeast..cover in olive oil and garlic salt and get it down you with a pint of milk. eat anything with lots of good fats but still get the ice cream and high calorie food into you. Stay away from chocolate / crisps etc, it's all about the whole foods and lots of them (ice cream is my treat and it's calorie dense )

Do that for a month and if you don't gain some solid mass then you can't gain weight!! I'm 20 stone and starting to see abs atm and I eat like that every few months.

Sthm

Raw or equipped, that DL and squat are some lifts, Bob.

Bob Law

All Raw with a belt my man. Drug free as well I can add

J.0

Bob Law wrote: »

All Raw with a belt my man. Drug free as well I can add

That's a great work out Bob for bulking up on those muscles. My fear would be your ability to pass the PCA if you're not focussing on cardio enough.

Have you got any trim trails nearby to train on? They're a great overall body workout and it could give you a better idea of the standard you're at.

I see you're doing sprints once a week, but I'd probably increase that to twice, with a couple of steady states on the other days.

Nothing on the PCA requires more than the average healthy person can already lift/drag - it's more cardio than anything else.

J

Bob Law

Fit as a fiddle. Can do a mile and a half in 11mins.

I do Cardio sessions after most training days but Sunday is specifically for Cardio.

J.0

Bob Law wrote: »

Fit as a fiddle. Can do a mile and a half in 11mins.

I do Cardio sessions after most training days but Sunday is specifically for Cardio.

Ahh good stuff. 11 minutes isn't too bad. I'm around 9:50 at the moment, but I'd be no were near as muscular as you sound lol!

My mile and a half used to be around the 9 min mark but I've put on more than a few pounds in the last couple of years! (Damn wife and her cooking)

Given01

No male should be failing it full stop and no female should be failing the circuit part, females smaller than 5'8 may struggle

TDA2

All joking aside folks, if its only 3 laps of an assault course and a push pull exercise can it really be that difficult? Push pull exercise, I'd be working about breaking the machine. I can run 600m, cycle 20k. Was working out but the puffs where a killer, couldn't get a breath... But with the vapouriser I reckon I'd be better... But in those 2 months I haven't broke sweat (in the gym anyway!).

If I followed the suggestions for fitness and achieved it, I'd be the fittest I've been in my life. Been told I've the touch of a baby elephant... And couldn't outrun one! Did anyone try it at the open days or have done it before who isn't a comic book hero, just an average person that doesn't exercise much? My 90hrs a week in work and the farm do me!

Shield

TDA2 wrote: »

...can it really be that difficult?

Unless you're prepared, yes, it can be difficult. The starting and stopping is what catches people out the most. The obstacles are fairly easy, but when you combine the two, unless you've done shuttle runs or set up an obstacle course yourself, you will be in for a surprise at just how much it takes out of you... not to mention that the place is dusty and it's hard to catch your breath. Most end up heading outside to catch their breath afterwards.