PCA/Fitness test

Mop a top · 16-04-2016 11:11PM

Chez123 wrote: »

Me to! I had all intentions of getting up this morning and going for a run before work. Did not happen. Keep thinking we probably still have plenty of time.

Depending on your score you might have loads of time but you'll never be too fit for the PCA. Generally they send a letter and you'll have 2/3 weeks notice until a familiarisation day and then about another 3/4 weeks until the actual PCA

Chez123 · 17-04-2016 03:48AM

Mop a top wrote: »

Depending on your score you might have loads of time but you'll never be too fit for the PCA. Generally they send a letter and you'll have 2/3 weeks notice until a familiarisation day and then about another 3/4 weeks until the actual PCA

Got 74%. So hopefully shouldn't be to much of a wait but seems like a lot of people got around that. I eventually made it out after work. Was shocked how unfit I am. Lots of work to be done!

Mop a top · 17-04-2016 08:26AM

Try to increase gradually. The last thing you'd want to do is cause an injury. Depending on the numbers who've scored higher you could be first or second batch ptocessed.

TheCub · 17-04-2016 09:24AM

Is the push pull still part of the assessment?

Homer01 · 17-04-2016 09:37AM

TheCub wrote: »

Is the push pull still part of the assessment?

I believe you still do it but isn't actually assessed. You will have to pass once in GV

Mop a top · 17-04-2016 09:38AM

You still have to do the push pull but it doesn't count towards your PCA pass or fail HOWEVER they record the force you were able to exhert and they want to see an improvement on this during your time in GV.

YOU WILL NEED TO PASS THE PUSH PULL TO PASS YOUR FINAL PCA IN GV SO YOU CAN PASS OUT AND GRADUATE!!!!!!!!!!!

iamveryhopeful · 18-04-2016 08:29AM

so seemingly you have to beat your pca score as part of passing out in G.V. And also your push pull score.

However, I managed to blast out a decently high push/pull score and due to time constraints in G.V, I envisage a reduction in my clean diet and ability to lift in the gym. So what happens if I beat the time for the circuit but get a lower push pull score?

serious question. probably a first for me. lol

Delilahbeau · 18-04-2016 08:33AM

See. This is why I'm investing in a PT before GV. I pulled 24 at my best attempt. Luckily I reckon I could beat this now.

iamveryuseful, fancy being my 'spotter'? My acne is giving me hell at the minute.

:B

I jest.

But not really 0.o

iamveryhopeful · 18-04-2016 08:39AM

Delilahbeau wrote: »

See. This is why I'm investing in a PT before GV. I pulled 24 at my best attempt. Luckily I reckon I could beat this now.

iamveryuseful, fancy being my 'spotter'? My acne is giving me hell at the minute.

:B

I jest.

But not really 0.o

I don't get it.....

LadyABC · 18-04-2016 09:06AM

Hey my first post but I did follow here nervously though the AC. Well.....I'm plain screwed for this PCA, I came out of AC laughing thinking not a chance and so went on the donuts. I was overweight then, not Im probsbly a stone heavier since then even! I don't think realistically Im going to be able to shift two stone plus get fit! I'm freaking out reading all the messages cos I can see it's mainly super fit people ....and even they struggle. I'm sure it's worth trying though. Have been going nuts dieting and exercise since got the results though, I'm low A so hopefully that buys me some time. Well done to everyone who passed and good luck in your training! :-)

Delilahbeau · 18-04-2016 09:19AM

LadyABC wrote: »

Hey my first post but I did follow here nervously though the AC. Well.....I'm plain screwed for this PCA, I came out of AC laughing thinking not a chance and so went on the donuts. I was overweight then, not Im probsbly a stone heavier since then even! I don't think realistically Im going to be able to shift two stone plus get fit! I'm freaking out reading all the messages cos I can see it's mainly super fit people ....and even they struggle. I'm sure it's worth trying though. Have been going nuts dieting and exercise since got the results though, I'm low A so hopefully that buys me some time. Well done to everyone who passed and good luck in your training! :-)

Blast that defeatest attitude out of the water now. You've as much a chance as anyone else, and I'll not let it be said otherwise. When you get your PCA invitation, you'll be given a set of five training outlines. DO THEM. they will help you. If you want, I can PM them to you and you can have a bit of a head start. (they're nothing specific, but are a very good base.) you may not be able to complete them straight away, few can. But they will help you get fit.

ALSO - lift weights. The pushpull is not assessed, but you still have to do it.

Change up your diet too - if you can, invest in a nutri-bullet or one of its cheaper counterparts. Make juices and smoothies from Fruit, nuts and oats and replace meals with these thick juices. Mine contain 4-5 portions of fruit and veg and fill me up from breakfast to 2-3pm in the afternoon. Helps very much to shread the pounds too.

LadyABC · 18-04-2016 09:30AM

Delilahbeau wrote: »

Blast that defeatest attitude out of the water now. You've as much a chance as anyone else, and I'll not let it be said otherwise. When you get your PCA invitation, you'll be given a set of five training outlines. DO THEM. they will help you. If you want, I can PM them to you and you can have a bit of a head start. (they're nothing specific, but are a very good base.) you may not be able to complete them straight away, few can. But they will help you get fit.

ALSO - lift weights. The pushpull is not assessed, but you still have to do it.

Change up your diet too - if you can, invest in a nutri-bullet or one of its cheaper counterparts. Make juices and smoothies from Fruit, nuts and oats and replace meals with these thick juices. Mine contain 4-5 portions of fruit and veg and fill me up from breakfast to 2-3pm in the afternoon. Helps very much to shread the pounds too.

Thanks so much Delilah! Very motivating words! I'm determined to give it my all now I have this to aim for and I can certainly feel the time pressure. Would love the pm, yes that will help loads thanks! I like the juice idea, I'll just watch the sugar, might help get the weight down quicker.

iamveryhopeful · 18-04-2016 09:33AM

Delilahbeau wrote: »

Blast that defeatest attitude out of the water now. You've as much a chance as anyone else, and I'll not let it be said otherwise. When you get your PCA invitation, you'll be given a set of five training outlines. DO THEM. they will help you. If you want, I can PM them to you and you can have a bit of a head start. (they're nothing specific, but are a very good base.) you may not be able to complete them straight away, few can. But they will help you get fit.

ALSO - lift weights. The pushpull is not assessed, but you still have to do it.

Change up your diet too - if you can, invest in a nutri-bullet or one of its cheaper counterparts. Make juices and smoothies from Fruit, nuts and oats and replace meals with these thick juices. Mine contain 4-5 portions of fruit and veg and fill me up from breakfast to 2-3pm in the afternoon. Helps very much to shread the pounds too.

+1 on the lifting weights. Just cuz...

more solid advice here Delilahbeau. just give up your job and make advising on here your full time priority. Until first night in the hotel

Bunsen1burner · 18-04-2016 09:50AM

Delilahbeau wrote: »

Blast that defeatest attitude out of the water now. You've as much a chance as anyone else, and I'll not let it be said otherwise. When you get your PCA invitation, you'll be given a set of five training outlines. DO THEM. they will help you. If you want, I can PM them to you and you can have a bit of a head start. (they're nothing specific, but are a very good base.) you may not be able to complete them straight away, few can. But they will help you get fit.

ALSO - lift weights. The pushpull is not assessed, but you still have to do it.

Change up your diet too - if you can, invest in a nutri-bullet or one of its cheaper counterparts. Make juices and smoothies from Fruit, nuts and oats and replace meals with these thick juices. Mine contain 4-5 portions of fruit and veg and fill me up from breakfast to 2-3pm in the afternoon. Helps very much to shread the pounds too.

Sorry to butt in but could I get a wee PM with the info also, pleeeeeese???
Thank you again Delilahbeau!

Homer01 · 18-04-2016 03:28PM

Delilahbeau wrote: »

Blast that defeatest attitude out of the water now. You've as much a chance as anyone else, and I'll not let it be said otherwise. When you get your PCA invitation, you'll be given a set of five training outlines. DO THEM. they will help you. If you want, I can PM them to you and you can have a bit of a head start. (they're nothing specific, but are a very good base.) you may not be able to complete them straight away, few can. But they will help you get fit.

ALSO - lift weights. The pushpull is not assessed, but you still have to do it.

Change up your diet too - if you can, invest in a nutri-bullet or one of its cheaper counterparts. Make juices and smoothies from Fruit, nuts and oats and replace meals with these thick juices. Mine contain 4-5 portions of fruit and veg and fill me up from breakfast to 2-3pm in the afternoon. Helps very much to shread the pounds too.

Are the five training outlines the ones on their website Delilah?

https://www.joinpsni.co.uk/application-process/policies#physical

Anyone that do these easily will walk the PCA.

Delilahbeau · 18-04-2016 03:29PM

Homer01 wrote:

Are the five training outlines the ones on their website Delilah?

That's them!!

Homer01 · 18-04-2016 03:35PM

Delilahbeau wrote: »

That's them!!

Cool; thought there might have been some other ones.

I actually read on an English forum that someone thought those five sessions were the PCA lol.

Although I believe the PSNI PCA is much harder than the mainland bleep test version.

yet another lurker · 18-04-2016 04:17PM

Homer01 wrote: »

Cool; thought there might have been some other ones.

I actually read on an English forum that someone thought those five sessions were the PCA lol.

Although I believe the PSNI PCA is much harder than the mainland bleep test version.

I transferred to a mainland force three years ago having been in the PSNI for over five years prior to that.
The mainland bleep test is a disgraceful fitness test and I believe anyone that doesn't pass it should be ashamed of themselves. That being said the PSNI one is harder.
Can't emphasise the weights enough to those that think they may struggle.
When I did it nine years ago it had to be passed before being offered a position. They have clearly relaxed the rules which gives people plenty of time to focus.
On my initial intake a girl had passed it (literally just) prior to being offered a position. A practice PCA was done to see where everyone was in the first couple of weeks. She failed the push-pull then (again just) and had twenty weeks to sort it. She smoked flat out and did not do any extra exercise such as weights during the next 19 weeks. She left it to the last week. FAILED. Over and over as they allowed her a set amount of time to produce a pass.

She was asked to leave. Passed everything else and then let herself down in the one thing she had an element of control over.
Sorry if this seems like a rant. I am sure people know how important it is. It does not require much fitness to pass in reality but you can't be too fit for it. If it's the same now you'll have to be able to run 5k too.

SamC321 · 18-04-2016 11:10PM

iamveryhopeful wrote: »

so seemingly you have to beat your pca score as part of passing out in G.V. And also your push pull score.

However, I managed to blast out a decently high push/pull score and due to time constraints in G.V, I envisage a reduction in my clean diet and ability to lift in the gym. So what happens if I beat the time for the circuit but get a lower push pull score?

serious question. probably a first for me. lol

Would it be logical to hold back during the PCA, and then give 100% at GV. Providing it comes to that lol

Mop a top · 19-04-2016 12:39AM

SamC321 wrote: »

Would it be logical to hold back during the PCA, and then give 100% at GV. Providing it comes to that lol

OH HELL NO!!!!!!! We've been told by PT's if you don't give the PCA 100% you're not passing. Besides why would you risk holding back to make your PCA in GV "look good" and risk failing, having to wait for a repeat and possibly missing out on a squad or two??? In my opinion you're nuts if you do

Mop a top · 19-04-2016 12:43AM

iamveryhopeful wrote: »

so seemingly you have to beat your pca score as part of passing out in G.V. And also your push pull score.

However, I managed to blast out a decently high push/pull score and due to time constraints in G.V, I envisage a reduction in my clean diet and ability to lift in the gym. So what happens if I beat the time for the circuit but get a lower push pull score?

They want to see a continued improvement throughout GV. Think the pass for push pull is 29 in GV. If you fail you retake it. You WONT fail it!!!!!!

Mop a top · 19-04-2016 12:48AM

LadyABC wrote: »

Hey my first post but I did follow here nervously though the AC. Well.....I'm plain screwed for this PCA, I came out of AC laughing thinking not a chance and so went on the donuts. I was overweight then, not Im probsbly a stone heavier since then even! I don't think realistically Im going to be able to shift two stone plus get fit! I'm freaking out reading all the messages cos I can see it's mainly super fit people ....and even they struggle. I'm sure it's worth trying though. Have been going nuts dieting and exercise since got the results though, I'm low A so hopefully that buys me some time. Well done to everyone who passed and good luck in your training! :-)

Seriously don't panic. Start training now. I wasn't the fittest and I passed a few times. It's all mind over matter. How much do you want it? Positive mindset from the start, as soon as you doubt yourself in that course you may as well head home.

Would advice circuit training and sprint between the obstacles in the PCA. Try for a clean run but if you mess up repeat the obstacle and focus on what's next. A lot of folk get flustered and then make more mistakes.

blueboat · 19-04-2016 08:06AM

yet another lurker wrote: »

I transferred to a mainland force three years ago having been in the PSNI for over five years prior to that.
The mainland bleep test is a disgraceful fitness test and I believe anyone that doesn't pass it should be ashamed of themselves. That being said the PSNI one is harder.
Can't emphasise the weights enough to those that think they may struggle.
When I did it nine years ago it had to be passed before being offered a position. They have clearly relaxed the rules which gives people plenty of time to focus.
On my initial intake a girl had passed it (literally just) prior to being offered a position. A practice PCA was done to see where everyone was in the first couple of weeks. She failed the push-pull then (again just) and had twenty weeks to sort it. She smoked flat out and did not do any extra exercise such as weights during the next 19 weeks. She left it to the last week. FAILED. Over and over as they allowed her a set amount of time to produce a pass.

She was asked to leave. Passed everything else and then let herself down in the one thing she had an element of control over.
Sorry if this seems like a rant. I am sure people know how important it is. It does not require much fitness to pass in reality but you can't be too fit for it. If it's the same now you'll have to be able to run 5k too.

A real shame, she had the job in her hands and let it slip. To be asked to leave on something that was well within her grasp is a pity. Most of us on here would do anything for that chance.

LadyABC · 19-04-2016 08:07AM

Mop a top wrote: »

Seriously don't panic. Start training now. I wasn't the fittest and I passed a few times. It's all mind over matter. How much do you want it? Positive mindset from the start, as soon as you doubt yourself in that course you may as well head home.

Would advice circuit training and sprint between the obstacles in the PCA. Try for a clean run but if you mess up repeat the obstacle and focus on what's next. A lot of folk get flustered and then make more mistakes.

Thanks so much Mop a top! The reassurance really does help a little, half the battle is when I'm out running and feeling that I'll just make an embarrassment of myself. I know I'll get round the course, but hopefully they won't have to turn the lights off to tell me it's time to go home lol

I'm definitely going to try and sprint the distance to make up for the time scrambling the wall etc. I'll probably end up using my knees to clamber over it ...

I'll start working on the positive mindset! What are other people's training regimes? :-)

LadyABC · 19-04-2016 08:10AM

blueboat wrote: »

A real shame, she had the job in her hands and let it slip. To be asked to leave on something that was well within her grasp is a pity. Most of us on here would do anything for that chance.

Totally second this. I guess you just don't know what the person is thinking. I can only hope we get that far!

blueboat · 19-04-2016 08:11AM

I'm gonna some some interval/fartlek training, quick stops and starts mixed with basic running to increase basic cardio. Some old fashioned push ups should help as well and a good brush up of the diet to drop a few pounds.

LadyABC · 19-04-2016 08:19AM

blueboat wrote: »

I'm gonna some some interval/fartlek training, quick stops and starts mixed with basic running to increase basic cardio. Some old fashioned push ups should help as well and a good brush up of the diet to drop a few pounds.

I think that's a good idea. I've been trying to do 5k but my times are woeful and have to walk some at this stage but think I need to get used to the high intensity over short period of time more for sure. ive decided if I make a complete shambles of everything, I'll go on a beach holiday so at least all the training will be worth it to wear a bikini again without scaring anyone lol I'm lucky in that I have flexible work hours, at least with the lighter evenings it must be easier for everyone to get the chance to get out?

blueboat · 19-04-2016 08:24AM

LadyABC wrote: »

I think that's a good idea. I've been trying to do 5k but my times are woeful and have to walk some at this stage but think I need to get used to the high intensity over short period of time more for sure. ive decided if I make a complete shambles of everything, I'll go on a beach holiday so at least all the training will be worth it to wear a bikini again without scaring anyone lol I'm lucky in that I have flexible work hours, at least with the lighter evenings it must be easier for everyone to get the chance to get out?

Yea think of the benefits, if we mess up hey at least we have done good for ourselves and got in good shape! The warmer weather will defiantly make things easier too. I think as long as your consistent with your training and want it you'll get it.

My name is a little lower down the list than others, I reckon, but I'll use that as a positive - more time to prepare.

LadyABC · 19-04-2016 08:30AM

blueboat wrote: »

Yea think of the benefits, if we mess up hey at least we have done good for ourselves and got in good shape! The warmer weather will defiantly make things easier too. I think as long as your consistent with your training and want it you'll get it.

My name is a little lower down the list than others, I reckon, but I'll use that as a positive - more time to prepare.

Yes definitely a positive, besides we don't know how many scored what etc. the more time the better to nail it, I'm almost dreading the post to arrive (if it does! But Im not even going to think that it won't) but super excited at same time!

Chasethedream · 19-04-2016 10:42AM

Does everyone who passes the AC get the same opportunities as the rest or do some never hear further?

PCA/Fitness test

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