How to Train for ERU selection

#32 05-09-2008 10:11PM

Fyr.Fytr

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Thanks

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#33 06-09-2008 06:29PM

Eru

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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.

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#34 06-09-2008 06:35PM

eroo

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Karlitosway1978 wrote: »

And another arguement that didnt involve me.

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

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#35 06-09-2008 10:47PM

cushtac

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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.

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#36 06-09-2008 11:02PM

CLADA

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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.

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#37 07-09-2008 02:24PM

eroo

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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.

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#38 07-09-2008 02:58PM

Shield

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

Ta.

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#39 07-09-2008 09:50PM

yhwh

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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.

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#40 07-09-2008 11:53PM

djtechnics1210

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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

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#41 08-09-2008 01:20AM

ScubaDave

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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!

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#42 08-09-2008 08:20AM

yhwh

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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

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#43 31-10-2008 08:05PM

djtechnics1210

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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

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#44 31-10-2008 09:12PM

metman

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He aint called 'eroo' for nothing

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#45 01-11-2008 01:27PM

deadwood

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I thought it was a T.V. listing!

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#46 01-11-2008 02:07PM

djtechnics1210

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

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#47 01-11-2008 04:23PM

arybvtcw0eolkf

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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.

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#48 01-11-2008 06:10PM

djtechnics1210

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Thanks Mairt i'll do that.

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#49 01-11-2008 11:56PM

CLADA

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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

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#50 02-11-2008 12:02AM

djtechnics1210

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CLADA wrote: »

djtechnics check your pm's

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

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#51 07-11-2008 07:56AM

djtechnics1210

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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

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#52 07-11-2008 03:24PM

FGR

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I don't mind the 8k run but I wouldn't be fit for standing afterwards nevermind circuits on top of it. The sheer lack of recovery days also makes this training regime exceptionally difficult.

Reckon you're up for it, DJ?

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#53 07-11-2008 05:52PM

djtechnics1210

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Was thinking of breaking it down even more.. Do it over 24 weeks, so atleast that will half the required exercises.

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#54 08-11-2008 10:22AM

sunnyjim

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That's not really pushing yourself though, is it

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#55 11-01-2009 07:58PM

CLADA

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The closing date for applications has come and gone.

Did any of our young guns apply?

Are they all mouth and no trousers?:D

If they told us would they have to kill us?:P

Will it be a case of: "you are the weakest link, Goodbye" :eek:

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#56 11-01-2009 08:20PM

deadwood

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CLADA wrote: »

The closing date for applications has come and gone.

Did any of our young guns apply?

Are they all mouth and no trousers?:D

If they told us would they have to kill us?:P

Will it be a case of: "you are the weakest link, Goodbye" :eek:

We're not meant to talk about it when we're selected........................D'OH!

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#57 11-01-2009 09:16PM

Eru

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CLADA wrote: »

The closing date for applications has come and gone.

Did any of our young guns apply?

Are they all mouth and no trousers?:D

If they told us would they have to kill us?:P

Will it be a case of: "you are the weakest link, Goodbye" :eek:

Sure why would I leave first line policing to get extra money, respect and a big gun? :P

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#58 11-01-2009 09:21PM

CLADA

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Might have to wait 'til later for djtechnics to reply. I see his schedule has him down for CEMO/Hills on Sundays. He's probably showering or getting a rub from the physio at the moment.:D

P.S WTF is CEMO?

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#59 11-01-2009 10:41PM

King Ludvig

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Stands for Combat Equipment Marching Order. Its the bergin backpack with two Rocket Pouches.

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#60 11-01-2009 10:45PM

FGR

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I haven't met DJTechnics but I did see a man running on the N11 with a backpack in the rain earlier.

This was when I was coming out of Bray heading southbound..So give him some time. He might take a break in Wexford to reply.

Karlitos makes a good point, too. I'd be tempted to stick my name in for RSU if it wasn't for the fact that I'd yet again be facing torture in Templemore..

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#61 12-01-2009 02:39PM

mcguiver

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I spoke to a few members a couple of years back about fitness requirements.
They each said that they could do a "decent" marathon time of sub 4 hours based on their normal level of fitness. I.E. they could do it without extra training. Surprizingly they all commented that strenght wasn't a big factor, but stamina was.
Likewise I trained with ARW guys and they were not particularly big/powerfull guys, but very diciplined with training/diet etc.

As others have commented, I think your best bet is to do the research. Everyone in the job knows someone, who knows someone whos done the selection. Meanwhile get the diet and fitness in order and get good policing experience.
Plus more importantly seek out a member whos been there done that.. remember a lot of this type of work is VERY BORING, mundane etc. You'll be surprised how hard it is to adjust from active policing to sitting and waiting for hours/days/weeks with no action at the end of it most of the time.

Keep safe

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