PCA/Fitness test

Mop a top

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

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

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

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

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

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

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

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

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

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

LadyABC

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.

When you say you passed a few times, did something happen in other stages? Sorry for prying

Bunsen1burner

Chasethedream wrote: »

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

Ooo id like to know too!

Tricop

Maybe a silly question...but in Youtube PCA vid it shows the obstacle course and at end mentions 3 laps in 3mins 54secs. Does this mean just finishing on 3 laps or complete the obstacle course 3 times?

Johannes_Cabal

Tricop wrote: »

Maybe a silly question...but in Youtube PCA vid it shows the obstacle course and at end mentions 3 laps in 3mins 54secs. Does this mean just finishing on 3 laps or complete the obstacle course 3 times?

You do the course 3 times buddy.

RTGeorge8910

Just posted on the medical thread about BMI. It's worrying to think if you can pass the fitness test you could be binned from the process cause your BMI isn't to the standard.

I'm glad to hear you only have to complete th obstacle course on the 3rd lap and not run the last 20m back to the first cone lol

iamveryhopeful

RTGeorge8910 wrote: »

Just posted on the medical thread about BMI. It's worrying to think if you can pass the fitness test you could be binned from the process cause your BMI isn't to the standard.

I'm glad to hear you only have to complete th obstacle course on the 3rd lap and not run the last 20m back to the first cone lol

what??

you have to do all three laps followed by the (not assessed push/pull) .

you don't go from the last obstacle to the push/pull. the last sprint back to the starting point is the end of lap three.....

my bmi is like 27 (not fat) and at my medical it wasn't even brought up

RTGeorge8910

Sorry must have picked up that previous post wrong. Looking forward to the chance to get a practise run.

iamveryhopeful

RTGeorge8910 wrote: »

Sorry must have picked up that previous post wrong. Looking forward to the chance to get a practise run.

familiarisation gives you the chance to try out each obstacle but sneakily they do not allow you to try a lap..... :mad:

Mop a top

LadyABC wrote: »

When you say you passed a few times, did something happen in other stages? Sorry for prying

I did it in C1 passed. Vetting took too long and had to repeat it as they expire after 6 months. Then Vetting wasn't sorted and I got a Dear John letter. Passed it in C2

LadyABC

Mop a top wrote: »

I did it in C1 passed. Vetting took too long and had to repeat it as they expire after 6 months. Then Vetting wasn't sorted and I got a Dear John letter. Passed it in C2

I'm sure you were gutted it expired, but go you! That's super! Well done indeed!

Mop a top

Chasethedream wrote: »

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

Kind of yes and no lol.

Basically you're all ranked in merit order according to your AC score. They'll take the top (for arguments sake) 100 candidates and send them the vetting forms. Once they return them and AC&V get to work on them candidates will be invited to a familiarisation day (to get to play on the PCA course) and then to the actual PCA usually 6-8 weeks after the vetting papers were released which again is done on merit order.

Pass the PCA then you're invited to a medical again in merit order and if you pass that you dot in limbo until your vetting has passed and they start making the calls.

Once the first batch has been processed though to PCA they usually send out the next batch of vetting and the process is repeated.

Everyone will get the same vetting papers and complete the same pcavand medical in the same conditions so in that sense everyone is given the same opportunity however IF (small word, big meaning) they all pass and they recruit enough folk before they get to you it seems to be a case of thanks but no thanks and in that respect you're not given the same opportunity as everyone else. In an ideal world (C1) when they don't have to worry about budgets etc the stages are usually about 5 weeks apart.

I wouldn't worry if anyone scored sub 65, people with higher scores might take forever to pass vetting or mightn't at all, or they fail and have to retake the PCA. That's when lower scores progress and get calls before folk with higher ones.

Hope that answered the query, anymore give me a shout.

Homer01

To follow on the Couch 2 5k running program. Take a look at local running clubs as they do this program for free or for a nominal fee. Google 'Jog Belfast'.

That's how I did it. Running with others makes it easier and keeps you committed and motivated.

blueboat

Absolutely, I think if you can make it a social thing and less about 'the grind' it helps a ton. With the weather we are having at the moment and results just in - there's no excuse.

Tricop

Homer01 wrote: »

To follow on the Couch 2 5k running program. Take a look at local running clubs as they do this program for free or for a nominal fee. Google 'Jog Belfast'.

That's how I did it. Running with others makes it easier and keeps you committed and motivated.

And i would also recommend finding your local Parkrun which is a free 5k timed run each Saturday, 9.30am. You can start walk, mix it up with walk/run until you are doing sub 17 mins lol Slow and steady provress is the key!

blueboat

Tricop wrote: »

And i would also recommend finding your local Parkrun which is a free 5k timed run each Saturday, 9.30am. You can start walk, mix it up with walk/run until you are doing sub 17 mins lol Slow and steady provress is the key!

Sub 17 haha, reckon I could do that on my bike.

Delilahbeau

Also... If anyone is a bit nerdy like me, there's a 0-5k running app where you get chased by zombies. It's just like the walking dead. On the app store, it costs about £2.


Manygigglesmuchfun

Momc82

Delilahbeau wrote: »

Also... If anyone is a bit nerdy like me, there's a 0-5k running app where you get chased by zombies. It's just like the walking dead. On the app store, it costs about £2.


Manygigglesmuchfun

Amazing! Right up my street!!! Thanks chum...

LadyABC

blueboat wrote: »

Sub 17 haha, reckon I could do that on my bike.

17 minutes!!!!! *wails* I havent a hope in hell here lol even when I was younger and fitter I couldn't have done that!

Bunsen1burner

LadyABC wrote: »

17 minutes!!!!! *wails* I havent a hope in hell here lol even when I was younger and fitter I couldn't have done that!

I'm glad I'm not the only one!!!!

D4z

I wouldn't advise the C25K apps as I believe they're terrible for anyone beginning. They start off fine but increase rapidly. The one I had a few years ago was 1 minute 30 seconds running and 40 seconds break, which continued for 5k. I found going to ActiveNI website and signing up for the C25K in my local park was best as I had people to run against and their program was set out better. I found it easy enough to run the 5k after about 6 weeks.

If anyone is looking to cut a few pounds with fun cardio I would suggest downloading Bas Rutten boxing or MMA workouts (they're free) and shadow box or buy a punch bag. Going 10 rounds which takes 28 minutes and trust me, you'll be dripping in sweat. (majority of boxercise classes will follow that as well)

I'd also recommend the nutribullet and having a super shake in the morning.

My shake would be:

1x Banana (fiber, vitamins and insulin spike)
1x scoop protein (muscle repair)
handful of spinach (high in protein, fiber and vitamins)
1x teaspoon almond butter (healthy fats and fiber)
3x teaspoon L-Glutamine (muscle repair, growth and stops muscle breakdown)
topped off with non sweetened almond milk

iamveryhopeful

Delilahbeau wrote: »

Also... If anyone is a bit nerdy like me, there's a 0-5k running app where you get chased by zombies. It's just like the walking dead. On the app store, it costs about £2.


Manygigglesmuchfun

BUT!!! what happens if you get caught on a bad day??

You're taking a huge gamble seeing as you are starting in GV soon. And also, where do these zombies go whenever you complete your run without them catching you?

Onto the next victim I suspect.....

Pics??

blueboat

Where are Rick and Darryl when you need em, eh?

Delilahbeau

iamveryhopeful wrote:

You're taking a huge gamble seeing as you are starting in GV soon. And also, where do these zombies go whenever you complete your run without them catching you?

iamveryhopeful wrote:

BUT!!! what happens if you get caught on a bad day??

blueboat wrote:

Where are Rick and Darryl when you need em, eh?

It's class!! There's an episode version where each session is 20-30 mins long. You run at your own speed, and as the zombies find you, you speed up. It uses Google maps of the area your running to tell you were to go. That one has a monthly payment of £2, or get the year sub for £15 - it's brilliant. Definitely do it. It's called Zombies,Run!

The same guys also brought out a 6week training program for a 5k under the same principle. I have it too. Couldn't recommend them enough.

iamveryhopeful

Delilahbeau wrote: »

It's class!! There's an episode version where each session is 20-30 mins long. You run at your own speed, and as the zombies find you, you speed up. It uses Google maps of the area your running to tell you were to go. That one has a monthly payment of £2, or get the year sub for £15 - it's brilliant. Definitely do it. It's called Zombies,Run!

The same guys also brought out a 6week training program for a 5k under the same principle. I have it too. Couldn't recommend them enough.

it sounds too extreme for me Delilah. Do the zombies have access to this "google maps" also?

If so count me out.

Delilahbeau

iamveryhopeful wrote:

it sounds too extreme for me Delilah. Do the zombies have access to this "google maps" also?

Well, they haven't reached my flat just yet.

LadyABC

I like the new forum layout! Snazzy! Yeah I think I'm going to drag my butt to park run. Going to be the slowest person there no doubt but diet going well so far and have shifted lots of water weight so far, anytime I want something naughty I just come on here and suddenly the temptation feeling disappears as my gut drops with fear of the PCA lol

TheCub

That was a nice night for a run!!!

Hope the training is going well guys

RTGeorge8910

Anyone received any news of a date yet?

JD2020

With the PCA's for 1509 hopefully coming up soon I was wondering how long the PCA session actually lasts? Getting time off in the summer that hasn't been pre-booked well in advance is a bit of a no no where I work. If I only needed to be away for a couple of hours I could get out for an 'appointment'.
As a last resort I will have to pull a sicky but hopefully It won't come to that.

networksearch1

1.5/2hours

TheCub

JD2020 wrote: »

With the PCA's for 1509 hopefully coming up soon I was wondering how long the PCA session actually lasts? Getting time off in the summer that hasn't been pre-booked well in advance is a bit of a no no where I work. If I only needed to be away for a couple of hours I could get out for an 'appointment'.
As a last resort I will have to pull a sicky but hopefully It won't come to that.

I would avoid pulling a sickie as they'll ask you in your medical questionnaire about any times you've been off sick!

BigEye2016

Does anyone know what weight the kettle bells are at lift and carry? And what weight is the bag at the drag?

lurker101

The bag is 39kg from memory, which represents half the weight of an average person. The dumbbells are in and around 7 (I think). I wouldn't worry, they aren't that heavy

BigEye2016

lurker101 wrote: »

The bag is 39kg from memory, which represents half the weight of an average person. The dumbbells are in and around 7 (I think). I wouldn't worry, they aren't that heavy

Thanks. That sounds reasonable enough. Thought they might be much heavier!

Homer01

I believe the kettle bells are to represent a weighted traffic cone as the PCA of many years ago used actual traffic cones. The bag was also 'body shaped' if I remember correctly.

D4z

BigEye2016 wrote: »

Thanks. That sounds reasonable enough. Thought they might be much heavier!

I setup close to a 1 to 1 replica of the course to practice on (except the wall as who just has a wall lying around they can climb) and assumed they were much heavier as well. I was training with 20kg dumbbells to be safe.

MikeOneJuliet

The kettle bells are either 8 or 10kg each and the bag is to represent average human weight iirc. (To simulate you pulling a colleague to safety) they really aren't tough though

Mop a top

The kettle bells are 8kg each, they represent your kit

Poid

Don't worry about PCs basis fitness and being careful will see you through

Goonerdee

Anyone see the NZPolice PCA. It looks similar but a killer.

http://youtu.be/dxAwtx6U58I