Stage 4: Medical & Physical

Fabio_1988

Shape wrote: »

Just wondering for the push ups do you start on the floor and raise yourself or start with your body raised and lower yourself for the first push up ?
Thanks

I’m not sure about everyone else but I started in a raised position and lowered myself down for the first one.

Elliot192

I started from the floor but the first one wasn't counted until I'd gone all the way up and back to elbows at 90 degrees and up again. Don't know if that helps or confuses things!

droptheworld

Probably a stupid question but do they have lockers on the day of the fitness test to use? As in somewhere where our valuables can be put?

FIVE.0

droptheworld wrote: »

Probably a stupid question but do they have lockers on the day of the fitness test to use? As in somewhere where our valuables can be put?

Nah, for the first half it's just a changing room with no lockers, you can keep your bag with you for the second half.

Richmond Ultra

I completed the test in the last few weeks, here is a few observations from the test day to help people prepare.

Firstly, practice the beep test, a good few failed as they either hadn't actually done one in preparation or did the wrong technique. A treadmill is good for running but it can't really prepare you for 60/70 20 metre runs in seven eight minutes.

Secondly people seem to struggle at level 6/7. Maybe trying fartlek training could be of assistance. If you have to get level 7.6. it might be better to train from 1.6 to 8.6. you get the same number of runs but the increase in pace will stand to you when doing the test.

Thirdly, people said they couldn't find a piece of ground with 20 metres measured. Go to your local GAA pitch and use the 65 and 45 as a guide.

Push/pull and obstacles course seemed to go fine for people, I myself and others knocked barriers, fell over after gates, stepped on mats etc and still got through it with plenty to spare. You'll be fine.

Lastly, for the sit ups, they seem to call the time out at the 30 second,40 and 50 second intervals. Aim to get as much done by the 30 second mark and then plough on. Most got through it.

I used this thread for information and advice and it was good so I decided to pass on the advice to future candidates. Best of luck.

RussellHobbs

Richmond Ultra wrote: »

I completed the test in the last few weeks, here is a few observations from the test day to help people prepare.

Firstly, practice the beep test, a good few failed as they either hadn't actually done one in preparation or did the wrong technique. A treadmill is good for running but it can't really prepare you for 60/70 20 metre runs in seven eight minutes.

Secondly people seem to struggle at level 6/7. Maybe trying fartlek training could be of assistance. If you have to get level 7.6. it might be better to train from 1.6 to 8.6. you get the same number of runs but the increase in pace will stand to you when doing the test.

Thirdly, people said they couldn't find a piece of ground with 20 metres measured. Go to your local GAA pitch and use the 65 and 45 as a guide.

Push/pull and obstacles course seemed to go fine for people, I myself and others knocked barriers, fell over after gates, stepped on mats etc and still got through it with plenty to spare. You'll be fine.

Lastly, for the sit ups, they seem to call the time out at the 30 second,40 and 50 second intervals. Aim to get as much done by the 30 second mark and then plough on. Most got through it.

I used this thread for information and advice and it was good so I decided to pass on the advice to future candidates. Best of luck.

Thanks for the advice mate, much appreciated.


I'm still waiting to hear about the fitness test. The medical back in early July. I usually do a 5k run every days and trying to beat my fastest time, so far it's 20:36, was hoping this would help with my stamina on the day for the bleep test. Will see if I can practice the actual test though.


Thanks again!

Elliot192

RussellHobbs wrote: »

Thanks for the advice mate, much appreciated.


I'm still waiting to hear about the fitness test. The medical back in early July. I usually do a 5k run every days and trying to beat my fastest time, so far it's 20:36, was hoping this would help with my stamina on the day for the bleep test. Will see if I can practice the actual test though.


Thanks again!

Eh, if you can do 5k in 20:36 (14.56kph) every day and your splits aren't all over the place you will have no trouble at all with the beep!

It starts at 8.5kph and moves up to 12kph at level 8. So if you're running your first 2k at 4:06/4:07 you will fly the beep.

But I'd still download a copy of any beep test to get used to the rhythm.

Villa93

Anyone have any issue with push pull machine on the day ? Didn’t get to give it a go at the open day.

RussellHobbs

Elliot192 wrote: »

Eh, if you can do 5k in 20:36 (14.56kph) every day and your splits aren't all over the place you will have no trouble at all with the beep!

It starts at 8.5kph and moves up to 12kph at level 8. So if you're running your first 2k at 4:06/4:07 you will fly the beep.

But I'd still download a copy of any beep test to get used to the rhythm.

Thanks mate, meant to put '5k every 2/3 days'. Just downloaded the app last night for the beep test, seen level 8 was at 12 or 12.5 kph so not too bad. Will get some practise in with that now over the next few days as I got the email yesterday to say is later this month 😊

RussellHobbs

Villa93 wrote: »

Anyone have any issue with push pull machine on the day ? Didn’t get to give it a go at the open day.

In the same boat and yourself mate. I think it should be straight forward enough, been told to use all your body when doing it.

droptheworld

Villa93 wrote: »

Anyone have any issue with push pull machine on the day ? Didn’t get to give it a go at the open day.

I did the fitness test two weeks ago passed everything but the push pull. You really need to give it your all as soon as it starts I only got 17kg for the first few pushes then got up to the 22kg in the middle and towards the end.

arainagusime

When you fill out your medical and put your GPs details, what do you do if you didn't go to your GP in ten years and only went to walk in clinics for things like sinus infections as needed? The last doctor I went to was a walk in clinic a year ago. Do you just hand in a list of all the doctors who have seen you then?

Villa93

droptheworld wrote: »

I did the fitness test two weeks ago passed everything but the push pull. You really need to give it your all as soon as it starts I only got 17kg for the first few pushes then got up to the 22kg in the middle and towards the end.

God that’s very annoying , I’m sure you’ll get it on the repeat if that’s all you failed though. Fatigue probably plays a part as well cause it’s at the very end.

Villa93

RussellHobbs wrote: »

In the same boat and yourself mate. I think it should be straight forward enough, been told to use all your body when doing it.

Yeah I got to watch others have a go at it and some struggled whilst others didn’t so it’s hard to know. Would have liked to get a feel for it that day , have no idea what to expect with it in terms of difficulty.

droptheworld

Villa93 wrote: »

God that’s very annoying , I’m sure you’ll get it on the repeat if that’s all you failed though. Fatigue probably plays a part as well cause it’s at the very end.

Yeah hopefully I’ve an idea of it now! Yeah they do rush you in straight after the obstacle course to do it so you’re dying. Just make sure you give it your all as soon as you push it.

RussellHobbs

droptheworld wrote: »

I did the fitness test two weeks ago passed everything but the push pull. You really need to give it your all as soon as it starts I only got 17kg for the first few pushes then got up to the 22kg in the middle and towards the end.

What do you have to get, kg wise?

Richmond Ultra

Over 3 minutes on obstacle course 25 kg. Under 3 minutes 22.5kg

Henry2006

arainagusime wrote: »

When you fill out your medical and put your GPs details, what do you do if you didn't go to your GP in ten years and only went to walk in clinics for things like sinus infections as needed? The last doctor I went to was a walk in clinic a year ago. Do you just hand in a list of all the doctors who have seen you then?

No idea but would be interested to see an answer from someone in a similar position

GLdeC

arainagusime wrote: »

When you fill out your medical and put your GPs details, what do you do if you didn't go to your GP in ten years and only went to walk in clinics for things like sinus infections as needed? The last doctor I went to was a walk in clinic a year ago. Do you just hand in a list of all the doctors who have seen you then?

I was in the same situation, I just told the doctor there that I did not have a personal GP and that last time I have been to one was over 7 years ago. He just said grand and never asked anything else. Hope that helps.

foam

Henry2006 wrote: »

No idea but would be interested to see an answer from someone in a similar position

You'll be fine. Just put down the details of the GP that you go to. I haven't been to my GP in around 7 years. It won't cause any problems.

D Trent

Anybody scheduled for a PCT on a Tuesday?

weetabix12345

Anyone here who has passed everything receive a place in the October intake?

weetabix12345

Villa93 wrote: »

Yeah I passed my fitness test only last week and got a place in the October batch less than a week after

Fair play Best of luck, unfortunately I’m stuck in the vetting stage so won’t make the October intake

roc16

Hey all.. posting on behalf of someone. They have completed the physical and medical. The Only thing he’s waiting on is a meeting with superintendent. He’s called and they aren’t sure why this stage hasn’t been completed. They told him it should have been before he completed the physical. Is anyone else in the same boat? They aren’t sure where his file is and they just told him to wait. Completed his physical in August.

weetabix12345

roc16 wrote: »

Hey all.. posting on behalf of someone. They have completed the physical and medical. The Only thing he’s waiting on is a meeting with superintendent. He’s called and they aren’t sure why this stage hasn’t been completed. They told him it should have been before he completed the physical. Is anyone else in the same boat? They aren’t sure where his file is and they just told him to wait. Completed his physical in August.

It all depends on how busy the supers office is, I have heard of people having the meeting before the medical and the physical and others waiting on it as your friend is. Ring HRM maybe find out what stage he’s at and weather they can locate the file *(01) 666 2571‬

roc16

weetabix12345 wrote: »

It all depends on how busy the supers office is, I have heard of people having the meeting before the medical and the physical and others waiting on it as your friend is. Ring HRM maybe find out what stage he’s at and weather they can locate the file *(01) 666 2571‬

Thanks for the reply.. I’ll get him to call that number.

fmp3d26og54yi9

Hi All, I passed Interview mid Sept and got [snipped]. Vetting is currently being processed with only my husbands brother living in the US no one else abroad. waiting on getting called for medical and fitness. Do ye think I will be waiting long and how should i go about keeping things moving? Who to contact etc.

Roche2018

Just a quick question, Anyone completed the physical test, when your doing the sit ups, is somebody holding your feet as a support during the test?? Pretty sure I saw that in a video! Just curious!

FIVE.0

Roche2018 wrote: »

Just a quick question, Anyone completed the physical test, when your doing the sit ups, is somebody holding your feet as a support during the test?? Pretty sure I saw that in a video! Just curious!

Yea, they will stand/hold your feet. Whichever you prefer.

User7

Hi, I just passed my interview last week my oom was middle 300's. Just seen people posting that they still have t been accepted since summer 2017? Just wondering could I actually be waiting this long or is there a reason people are waiting that long? Still haven't had a date for medical or met with my super

fmp3d26og54yi9

User7 wrote: »

Hi, I just passed my interview last week my oom was middle 300's. Just seen people posting that they still have t been accepted since summer 2017? Just wondering could I actually be waiting this long or is there a reason people are waiting that long? Still haven't had a date for medical or met with my super

Hi there, I had my interview mid Sept - Results were early Oct and I had my interview with my local Sgt. just over a week ago. HRM are currently processing my vetting and I am waiting to hear back on a date for medical and PCT. I think it all depends on each individual. How busy their local station is..if there is any inconsistencies in your vetting or relatives in other countries possibly. HRM did come back to me looking for Date of Death of my husbands grandparents as 2 of his grandparents their birth were not registered so I found them on the local cemetery burial ground register and gave them to HRM within the hour.

rossd92

Juan Square Bedding wrote: »

Hi there, I had my interview 17th Sept - Results were 02 Oct and I had my interview with my local Sgt. just over a week ago. HRM are currently processing my vetting and I am waiting to hear back on a date for medical and PCT. I think it all depends on each individual. How busy their local station is..if there is any inconsistencies in your vetting or relatives in other countries possibly. HRM did come back to me looking for Date of Death of my husbands grandparents as 2 of his grandparents their birth were not registered so I found them on the local cemetery burial ground register and gave them to HRM within the hour.

do they contact you via public jobs to meet the super or what?

fmp3d26og54yi9

rossd92 wrote: »

do they contact you via public jobs to meet the super or what?

No your local sgt will call you as your Form B will be forwarded to your local station. They check your references and call you to come in for an informal chat.

You are done now with Public Jobs. Their part in the application is done. It's all HRM and Garda HQ etc. now.

clairelouise95

Anyone have any tips on how to get BMI under 30?

arainagusime

clairelouise95 wrote: »

Anyone have any tips on how to get BMI under 30?

Intermittent fasting. It's amazing how much weight you lose and how fast when there is zero room for miscalculating calories.

bottar1

clairelouise95 wrote: »

Anyone have any tips on how to get BMI under 30?

It's simple maths/science. You work out how much your body burns, and you then eat less calories per day than your body burns by maybe 400 calories.

Work out your TDEE (Total Daily Energy Expenditure) for example;
https://tdeecalculator.net/

And then set a goal of 400-500 less calories than that. Track all your calories and I mean ALL in myfitnesspal.

If you are honest, there is no way you won't lose weight. It's that easy in concept, just sticking to it is the challenge. If you need any advice or anything feel free to send me a PM ! You can do it!

171268

clairelouise95 wrote: »

Anyone have any tips on how to get BMI under 30?

I just ate a healthy(ish) breakfast lunch and dinner for two months instead of snacking inbetween and eating junk food. If you add exercise to this you’ll be laughing(I didn’t)

fmp3d26og54yi9

clairelouise95 wrote: »

Anyone have any tips on how to get BMI under 30?

Hi Claire I cut out junk food and ate lots of eggs and veggies fish and chicken. Lost 3 stone this year and incorporated running/jogging. It's definitely doable

Letsdoit

Question for people who have done the beep test. If you complete the 20m before the time giving do you have to wait for the next beep to go or can you keep going? And if you have to wait are the strict if you go a fraction before the beep? When practicing I find it alot easier to keep going rather than stopping maybe I just need to time it better.

Witcher

Letsdoit wrote: »

Question for people who have done the beep test. If you complete the 20m before the time giving do you have to wait for the next beep to go or can you keep going? And if you have to wait are the strict if you go a fraction before the beep? When practicing I find it alot easier to keep going rather than stopping maybe I just need to time it better.

You have to wait for the beep, if you leave once before it they will let you off but if it becomes a pattern they will class that early leaving as a missed beep and you will have to make it to the next line before the beep or they'll class it as two beeps missed and you're gone. There's no taking the piss with it, they'll just bin you if they think you're shorting them.

User2206

I have my interview soon and was prepping my examples for compentency questions but struggling with motivation to be a guard! I know myself why I would like to be a guard but I’m not really sure what kind of answer they’re looking for here? Can anyone advise? Thanks

Witcher

User2206 wrote: »

I have my interview soon and was prepping my examples for compentency questions but struggling with motivation to be a guard! I know myself why I would like to be a guard but I’m not really sure what kind of answer they’re looking for here? Can anyone advise? Thanks

Well what are your motivations first of all?

Bigred88

User2206 wrote: »

I have my interview soon and was prepping my examples for compentency questions but struggling with motivation to be a guard! I know myself why I would like to be a guard but I’m not really sure what kind of answer they’re looking for here? Can anyone advise? Thanks

Community based job
Job with self satisfaction
Wanting to make a difference
Willingness to help others
Job Role that’s constantly changing.
Teamwork

All prime examples . Find some part off your life that you can relate to any of the above and there’s your answer.

jpmullens

I'm having awful trouble with the pushups. I'm as fit as a fiddle, but definitely a bit bulkier and I think it's holding me back. Trying to cut down on all sorts, but I'm wondering if you hit the floor during the pushups, is the test over? I have no issue pushing myself up, just maintaining myself above the ground. I'd be grand if I knew I could hit the floor from time to time.

Irishman87545

jpmullens wrote: »

I'm having awful trouble with the pushups. I'm as fit as a fiddle, but definitely a bit bulkier and I think it's holding me back. Trying to cut down on all sorts, but I'm wondering if you hit the floor during the pushups, is the test over? I have no issue pushing myself up, just maintaining myself above the ground. I'd be grand if I knew I could hit the floor from time to time.

There's a rest position if that's what you mean ,like when I did mine I near his the floor each rep but so you Mean like just lying there ha ?that would probably fail you

OscarKilo

jpmullens wrote: »

I'm having awful trouble with the pushups. I'm as fit as a fiddle, but definitely a bit bulkier and I think it's holding me back. Trying to cut down on all sorts, but I'm wondering if you hit the floor during the pushups, is the test over? I have no issue pushing myself up, just maintaining myself above the ground. I'd be grand if I knew I could hit the floor from time to time.

Still plenty of time left, id start maybe adding in weights, such as bench press, chest press, and dumbbell bench press, and you’ll see better results, I went from 15 to 30
In the space of a couple of weeks, but like anything else you have to practice, 10 pushups here, 15 pushups there and you’ll get it! Keep the faith!

Smallboy

jpmullens wrote: »

Pushups

If you're having trouble with the pushups I'd definitely focus on doing some compound exercises to get your strength fitness up such as mentioned before, chest press, dumb bell press and try variations with incline and decline.

My best advice for the pushups is look up a challenge online; it's called the 100 push up challenge.
I don't suggest it cause I want you to do 100 pushups - it starts off really slow and makes you do a small test at the start to judge where you are and it works off of that. It conditions your body to be able to do loads by teaching you muscle memory.

Give it a try, even if it doesn't work for you it doesn't matter you'll still be training pushups every day!

bottar1

Do 100 pushups a day, or do a few circuits and HIIT classes per week (I'm doing about 5 a week myself) if you need some motivation.

Otherwise do some gym work yourself, bench press, overhead press, curls, squats, deadlifts.

DEFTLEFTHAND

Core strength is important for press ups, practice planks and side planks to improve form.



In the test you're allowed to go into the rest position. So don't panic if you begin to struggle, there's no time limit, just keep your focus.

userunkown

What is the rest position?
Do you just plank?
Or can you plank with your arse up in the air?