Starting in Garnerville soon? Read this:

folks

I didn't pass the PCA on the first try (tho - passed it at the midcourse assessment). They gave me a sprinting programme that you can do in any gym. It's as so:
warm up and stretch etc etc
treadmill at 1.0 incline (might depend on treadmill tho)
2 mins @ 11kph
2 mins rest
2mins @ 12kph
2mins rest
1min @ 12, then 1min rest (do this 3 times)
30 secs @ 13, then 30 secs rest (do this 3 times)
then warm down adn stretch holding stretches for 30 secs or so.

I found this was good for getting up anaerobic fitness. Sounds easy, but for a few weeks getting the two mins @ 12kph was tough, but you get it eventually :-)

Lis...nearly at finish line!

lisnsooz wrote: »

surfrunner - you may still have 8 am starts for drill, show parades etc. The last squad that went in got heaps of 8 am starts - depends on who you get for drill and whether or not the squad is doing ok for drill/uniforms etc etc etc

You see when you failed the fitness first time were they really tough on you or helpful?

PapaYankeeGirl wrote: »

You see when you failed the fitness first time were they really tough on you or helpful?

ultimately - you should have some level of fitness going in, and ideally it's good to be passing the PCA initially cos the PE classes are tough and if you're not fit, you'll find them even tougher, so do try and get out there and improve your fitness levels.

If you fail teh PCA (altho - if you spectacularly fail, not sure what they do - I missed it by a few sece) they give you a training programme to work on, and either you do it (I did and find it good), or do your own thing - but they do expect improvements a few weeks later at the next assessment and if not, they will ask questions as to what you're doing in your spare time regarding training, and if you pass it, it just means one less thing to be worrying about for your final exams/assessments.

The way I looked at it was, if they were doing to come down on you like a tonne of bricks for failing it initially, then they would have the PCA as part of the medical (like the Gardai do). Once I passed the PCA, I felt a lot better and less demoralised about PE classes, cos whilst I'm slower than the rest, at least I felt that teh PSNI thought I was fit enough to pass the PCA so I was still doing ok.

Make no mistake - fitness is taken very seriously in there - not just for simply running after suspects - even from maintaining your body to withstand the physical rigours of long shifts etc etc etc. If you're a complete couch potato, you'll need to start getting out and getting up and about or else you'll be in for a major land when you get to G-ville!!!

Hope that helps!
Lis

New Recruit wrote: »

Hi Lis

Thats great info, thanks a lot...Just on PE, what would a typical session be? Running, Circuits??? How long would it last?

I have a fair level of fitness, and I am training away with 4 mile runs and plenty of Core strength work, but I am want to know if this will be enough...

The PCA video doesn't look too bad, but i'm sure doing it in the allotted time is a differant matter

Thanks

mixed bag really - they like their short sprints! but they do a bit of everything over the classes so you get a good rounded fitness situ. You're doing more than I was anyway, and you get the chance to do the PCA after you start, so you know what work you need to do.

goodcopbadcop wrote: »

What is the gym like, I heard mixed views on it. is there power rack or squat rack? Also is there any milk available to buy, I am planning to drink protein shakes as snacks when im there, might just bring up a big bottle of milk and leave it in the canteen fridge or something?

I'm not a gym aficionado, but from what I gather they have all the stuff you'll need - I've never been lost for equipment to use anyway! There'd be a few weight lifter types wandering through G-ville, and they use the gym a lot, so it must have the stuff you're looking for! You can buy milk in the canteen, and there are fridges in the laundry/fridge rooms in the accom block, so you can stash your pints there

Guys make sure you take pe kit with you. Sometimes your stuff doesent turn up on the day, so you will need to wear your own stuff. Bring tracksuit bottoms and shorts. You will need both.
The rooms are alocated as per your surname.
The rooms are adorable

Best of luck for Sunday. Can wait to see you all when you get back from the residential :eek: then the work begins......enjoy Sunday its a total shock to the system chaps. So prepare yourself.

wanalaugh