Raising Fitness for Physical Competency Test - Gards!

dvoakes

Basically I need to raise my Physical Fitness for the Fitness Test for the Gards. I've looked at the test on the Garda website but I wouldn't fit since an ankle break about 3 years ago which I never got myself back into shape after. I'm in the Gym doing some Cardio work but I find it boring and my "Trainer" has cancelled my assessment twice now and I'm not waiting another 3 weeks to have him cancel it again so can anyone give me any advice on what will raise my level and help to find running for a couple of kilometers less of a hassle.

My current programme goes

Bike - 10 minutes
Stairs - 10 minutes
treadmill - 20 minutes - mixture of walking and running
rowing - 10 minutes

cheers,
dv

Mutz

Just do the normal. go Running (and I mean running, not walking) for at least 20 minutes, 3 times a week.

Do 25 Press ups and 30 sit ups and build on that. You'll notice it after the first week.

dvoakes

you see the thing is i'd find it difficult to run for 20 minutes (one of the reason i think i'd be so well suited to being a gard)

should i just go for 10 and do the sit ups and build on that?

tomsie100

Id be interested in knowing what fitness you need for the guards
any web site or specifics.

dvoakes

http://www.garda.ie/angarda/physical_test.html

try that tomsie

logic1

dvoakes wrote:

http://www.garda.ie/angarda/physical_test.html

try that tomsie

That's fkin hilarious.

.logic.

dvoakes

it's good alright isn't it? any idea how i'd raise the bar and my fitness level to be able to cope with that? all within the 3 minute 20 second timeframe for the 3 laps?

logic1

dvoakes wrote:

it's good alright isn't it? any idea how i'd raise the bar and my fitness level to be able to cope with that? all within the 3 minute 20 second timeframe for the 3 laps?

I'm not being funny but any random person off the street should be able to complete that with ease.

However if you can't the only thing you need focus on is fartlek or interval running. In your case walk for 60 seconds, jog for 30 seconds, walk for 60 seconds and repeat.

About two weeks in or sooner the walking should become a jog and the jog a slow run and so on until you're running the 60 seconds and sprinting for 15 or 20.

These sessions will all be relatively short in time frame. Starting at 10 to 15 minutes and working up to 30 mins or so obviously increasing interval time as you increase speed.

If you did two or three of these a week coupled with one longer jog for stamina you'll do fine.

.logic.

dvoakes

thanks a lot logic that exactly the kind of advice i was looking for. i want to build up my stamina and hopefully what you've just said will let me. i'm going to start it tomorrow morning in the gym. thanks again

pwd

The Lovely Girls competition in Father Ted has a bit where they have to weave through traffic cones too.

Chucky the tree

jesus, that stairs looks like a killer.

roberteboot

The requirements really are a joke.A couple of years ago a few of us from college went on a trip to canada.Living there for the summer.One of the lads was due to go in the the guards in September but due to low class numbers he got called sometime around July and had to cut the trip short.So after eight weeks solid, and i mean solid drinking, with no training and absolutely zero exercise he came home and managed to be to top of his class in most of the initial runs and things and under the required times etc. He actually slowed down over the course of the training.Which is ridiculous.

dvoakes

fingers crossed things are still going like that. as far as i know it doesn't matter how slow/fat you get when you get in. it's just once you get past the first stages. has anyone got any kind of idea what kind of training they do on a day to day basis?