- Видео 349
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Redline Conditioning
Добавлен 15 ноя 2011
The premier police fitness training centre in the Metro Vancouver, specializing in PARE, POPAT, SOPAT, and COPAT test preparation.
ERT PARE at Redline Conditioning (half run)
Coach Marc is demonstrating half the run of the ERT PARE. It’s shorter compared to the official test due to space limitations, but it’s a very close replication to what you will experience with the official ERT PARE. If you'd like to see a full run of the ERT PARE, see Coach Marc's run at VPD here:
ruclips.net/video/Z3d-DxjjK1Q/видео.html
Email us at redlineteam@rlconditioning.ca to find out how you can prepare for the ERT PARE. You can also visit our website at www.rlconditioning.ca.
Redline Conditioning is located in Langley, BC.
ruclips.net/video/Z3d-DxjjK1Q/видео.html
Email us at redlineteam@rlconditioning.ca to find out how you can prepare for the ERT PARE. You can also visit our website at www.rlconditioning.ca.
Redline Conditioning is located in Langley, BC.
Просмотров: 554
Видео
How to Prepare For the Physical Tests (PARE/POPAT/SOPAT/COPAT/SOFAST/APREP)
Просмотров 8816 месяцев назад
Presentation by Marc Locquiao from Redline Conditioning at the Surrey Crime Prevention Society’s Annual Symposium (Jan 20, 2024). Intro/about me - 0:00-2:54 3 Components of Preparation - 2:54-4:14 Cardio Training Component - 4:14-6:50 Strength Training Component - 6:50-9:05 Skills Training Component - 9:05-14:00 Applied or not applied? - 14:00-18:27 Common Training Mistake: Too Much Too Soon (T...
How to Set Up Your Own POPAT Course
Просмотров 3016 месяцев назад
Preparing for the POPAT test takes more than just being fit. You need familiarity with the course, learn how to tackle the obstacles with efficiency, and know how to pace yourself properly. To do that, you need to practice on the course. But what if you don't have access to a facility that offers practice tests? You can set up your own course. This video will show you how you can set up your ow...
How to Set Up Your Own PARE Course
Просмотров 2496 месяцев назад
Preparing for the PARE test takes more than just being fit. You need familiarity with the course, learn how to tackle the obstacles with efficiency, and know how to pace yourself properly. To do that, you need to practice on the course. But what if you don't have access to a facility that offers practice tests? You can set up your own course. This video will show you how you can set up your own...
APREP Test (Redline Conditioning's version- Langley, BC)
Просмотров 5636 месяцев назад
This is our simulation of the APREP test. It’s a close representation of what you would do if you’re applying to Calgary Police or Edmonton Police, or any municipal agency in Alberta that uses the APREP. Do note, the weight belt was not used. We also simulated the arm restraint machine with an actual person and we used a sled in lieu of the dummy drag. Need help preparing for your test? Visit o...
SOFAST (BC Sheriffs) - Stage 3 Hand Release T-Push-Up
Просмотров 7928 месяцев назад
Stage 3 of the BC Sheriffs SOFAST test is the Hand Release T-Push-Up. This is an in depth description of Stage 3. To see a full run of the SOFAST, watch our full video here: ruclips.net/video/Wwo9OnYJmj0/видео.html Need help preparing for your test? Email us at redlineteam@rlconditioning.ca. Redline is located in Langley, BC. And please note, we don't currently administer official SOFAST testin...
SOFAST (BC Sheriffs) - Stage 2 Beep Test
Просмотров 1 тыс.8 месяцев назад
Stage 2 of the BC Sheriffs SOFAST Test, the beep test. Also known as the mulit stage fitness test. This is an in depth description of the beep test. The audio used in the video for the beep test is from RUclips: "The Beep Test audio Full". Here's the link - ruclips.net/video/e0U_yQITBks/видео.htmlsi=YQFvkR36YJ2fcwqt To see a full run of the SOFAST, watch our full video here: ruclips.net/video/W...
SOFAST (BC Sheriffs) - Stage 4 Plank
Просмотров 6358 месяцев назад
Stage 4 of the BC Sheriffs SOFAST test is the Plank. This is an in depth description of the Stage 4. To see a full run of the SOFAST, watch our full video here: ruclips.net/video/Wwo9OnYJmj0/видео.html Need help preparing for your test? Email us at redlineteam@rlconditioning.ca. Redline is located in Langley, BC. And please note, we don't currently administer official SOFAST testing. BC Sheriff...
SOFAST (BC Sheriffs) - Stage 1 Illinois Agility Test
Просмотров 1,4 тыс.8 месяцев назад
Stage 1 of the BC Sheriffs SOFAST test is the Illinois Agility Test (IAT). This is an in depth description of the IAT. To see a full run of the SOFAST, watch our full video here: ruclips.net/video/Wwo9OnYJmj0/видео.html Need help preparing for your test? Email us at redlineteam@rlconditioning.ca. Redline is located in Langley, BC. And please note, we don't currently administer official SOFAST t...
SOFAST Test, Full Run (BC Sheriffs)
Просмотров 1,8 тыс.8 месяцев назад
The BC Sheriffs SOFAST test consists of 4 stages: 1) Illinois Agility Test (0:00-0:22) 2) Beep Test, aka multi stage fitness test (1:00-6:26) 3) Hand Release T-Push-Up (6:52-8:12) 4) Plank (8:38-9:53) Each stage has its own standard you must meet before moving onto the next stage. Upon successful completion of a stage, you have 30 seconds of rest before starting the next stage. The following st...
ERT PARE
Просмотров 10 тыс.Год назад
Had a chance to try the ERT PARE with VPD. I liked it. Pacing is certainly key with the length of this test. To pass, you need to beat 11 minutes. If joining the ERT Team is in your future, we can help with preparation at Redline Conditioning. Check out our ERT PARE set up at our facility in Langley, BC: ruclips.net/video/vij3PvQN_s8/видео.html And email us at redlineteam@rlconditioning.ca for ...
POPAT Comparisons - Play to Your Strengths
Просмотров 2,2 тыс.2 года назад
Coach Marc stands about 5’5” (5’6” on a good day), weighs 140ish lbs, and come from an endurance training background. Coach Luca (bottom video) stands 6’2”, weighs 240ish lbs, and comes from a power/speed background. When it comes to the tests, both coaches play to their strengths to maximize their performance. You can see how the differences in their approach to the POPAT. Since Marc has a lig...
PARE/POPAT Training - Transferring Momentum Over the Vault
Просмотров 2,4 тыс.3 года назад
Think about transferring your momentum over the vault versus simply jumping over top. One requires less energy to clear the vault, and using less energy is a win win situation. Are you struggling with your test? Do you need to achieve a competitive time? Contact our Team at redlineteam@rlconditioning.ca for info on how we can help. We are located in Langley, BC. Practice and official test sched...
SOPAT Test (BC Sheriffs)
Просмотров 12 тыс.3 года назад
Are you struggling with the SOPAT? Do you need to achieve a competitive time? Contact our Team at redlineteam@rlconditioning.ca for info on how we can help. We are located in Langley, BC. Practice and official test schedule can be found here: booking.rlconditioning.ca/cpat.php?c=sessions Class training schedule can be found here: rlconditioning.ca/schedule/
PARE/POPAT Training - Avoid Jumping from a Dead Position
Просмотров 1,4 тыс.3 года назад
PARE/POPAT Training - Avoid Jumping from a Dead Position
PARE/POPAT Training - simulating the vault with a step and risers
Просмотров 1,1 тыс.4 года назад
PARE/POPAT Training - simulating the vault with a step and risers
PARE Training - Reduce the chance of injury during the vault
Просмотров 8784 года назад
PARE Training - Reduce the chance of injury during the vault
PARE Training - The many ways of jumping the vault
Просмотров 7874 года назад
PARE Training - The many ways of jumping the vault
PARE/POPAT Training: Two Positions for the Push (Push/Pull Machine)
Просмотров 10 тыс.4 года назад
PARE/POPAT Training: Two Positions for the Push (Push/Pull Machine)
POPAT Training - Stop Wasting Time at the Vault
Просмотров 9 тыс.4 года назад
POPAT Training - Stop Wasting Time at the Vault
PARE/POPAT Training: Back Fall Instructions
Просмотров 3,1 тыс.5 лет назад
PARE/POPAT Training: Back Fall Instructions
PARE/POPAT Training: Mat Jump Tutorial
Просмотров 4,9 тыс.5 лет назад
PARE/POPAT Training: Mat Jump Tutorial
PARE/POPAT Training: Getting up from the front falls (one leg at a time)
Просмотров 9975 лет назад
PARE/POPAT Training: Getting up from the front falls (one leg at a time)
PARE/POPAT Training: Simulating the Pull With Bands
Просмотров 1,5 тыс.5 лет назад
PARE/POPAT Training: Simulating the Pull With Bands
PARE/POPAT Training: How to Overcome Your Fear of Jumping the 3 Ft Vault
Просмотров 15 тыс.5 лет назад
PARE/POPAT Training: How to Overcome Your Fear of Jumping the 3 Ft Vault
PARE/POPAT Test Tip: Heel Lock Method (to prevent heel slippage)
Просмотров 1,1 тыс.5 лет назад
PARE/POPAT Test Tip: Heel Lock Method (to prevent heel slippage)
I swear what you're doing should be commended or recognized by some law enforcement agency if they haven't been already. These videos are very helpful.
I passed my test just last week Tuesday this video helped me a lot
Is there anything you have in Regina? Or even online through zoom?
I was struggling today at the test after completing the laps in 2:35 seconds. I had no energy left for the pull. was I sprinting too much and spent my energy there? thats what I actually feel like. I didnt get the chance to even start the push. I have another last attempt day after tomorrow. Is there anything I should know or practice from today? I will appreciate the reply. thanks
Thank you for you video and tips. I passed the PARE yesterday by watching and studying your movement. Thank you again! I wish one day I can run in your center. Thank you!
Theres a few thibgs he does you cant do on the actual one like running start for the 6 ft wall and the vest is more complicated. Otherwise great video
Good to know! This was done at VPD, and there’s some leniency.
Thank you for all these helpful explanations
You’re welcome!
Is the beginning portion about 15 metres spread out in distance ?
I'm assuming you're referring to the first stage, the Illinois Agility Test (IAT). The IAT is 10m in length and 5m wide. The cones down the middle are 3.3m apart.
One thing you don't know Mark... that you are a hero... keep up the good work brother👍
Thank you, much appreciated :)
If we pass test in less time that has any benefit , i mean clearing this in 3 mins or 4:13 mins is same
Depends on the agency. Some agencies like competitive times (ie <3:30). Generally speaking, agencies prefer under 4:00 for their candidates.
I paced myself during my PARE test and i was able to finish it at 4:37. 9 seconds more and I would have failed so i was so fast in the push and pull that I basically lifted the equipment off the ground. 😂 Also from the testing centre i went to, during the torso bag carry, when setting down the bag, it shouldnt make a sound otherwise you fail it and basically the whole test for that matter.
Well done :)
If u pass in less time it gives you any advantage on your application??? please tell me
Thank you for your great tips. 👍🏻
You're welcome!
Got my pare booked for March 26, getting a little nervous 😂
How'd it go?
This man is a unit
Are the obstacles similar in the Richmond Oval POPAT Test or different? Thanks👍
Sorry for the late reply, I don't always check the comments. The obstacles are similar between us and the Oval, although the stairs there have no hand rails.
Thank u for this I'm off to do my Pare today..
How'd your PARE go?
Amazing performance. I’ll be doing the POPAT next month as part of my annual in service training. My last time, 2023, was 3:29. I’ll be 59 years old soon. Train hard!
3:29 at 59 years old is fantastic!
imma try
Is there not a 80lb weight carry requirement within the SOPAT?
There is, just didn't do it for this video
Thanks so much Mark !
You're welcome!
Is it possible somewhere to try to do this test pare ? In Canada
There are, we are one them (in Langley, BC). You can also do a Google search and there should be places that show up in the search results.
Are you a pinoy sir? Im a 240lbs. Didn't do any runs. But I'm going to apply. Will check popat on thursday. Then after that I'll start doing running. I amfrom manitoba
I am pinoy, but born and raised in Canada. When you do start running, make sure to start easy. Even a run/walk program is fine to begin with. You want to give your body time to adapt to the stresses of running. It also allows you to work on your run technique as well.
Will start today. Yeah will start walking then jog. The orientation will be on friday. Not the actual yet. But would like to finish it. Im from Brandon MB
@@budoymotovlogs4470 Sometimes you gotta take those baby steps first and build from there. Stick with it, stay consistent, and you'll surprise yourself.
Thanks for recording and sharing this!
You're welcome!
how about the pull portion with the rope, im 5’5 110lbs so this push pull stuff is harder for me
I have this video about the pull: ruclips.net/video/gqKu35GRiXM/видео.html Generally speaking, you need to use as much of your weight as possible to counter the weight, and you need to use your legs to push away from the machine. You don't want to think of pulling only from the upper body and not utilizing your legs. In a way, doing the pull has similiarities to a tug-o-war.
@@rlconditioning thank you so much, prepping for nypd as we speak and could use all the help i can get 🤝🏼
@@Antonio.1225 You're welcome! Feel free to email me a question about preparation, you can reach me at marc@rlconditioning.ca
He crossed leg on the push and pull station. Train to not do it, gives you a better ground stances and control. Coming from a former student who did it in 2:23 back then 👌✌.. Keep it up 💪
2:23, very impressive! Personally, I have more control with the crossover during both the push and pull. And technically, the crossover is allowed for the PARE, but I know there are some facilities that choose not to allow it.
@@rlconditioningi was in fabulous shape back then. I've lost a bit of my edge for sure now! And I wasn't the best one. I've seen a guy do it in 2:08.. the guy was a beast
@@marc-andrebenoit5776 Dayum! I would've loved to watch that run. He must've been flying on the course, and making the machine look like child's play.
Thank you; hard to believe that this video is 7 years old and no one's commented! This for me is the hardest step of the PARE test and the one on which I lose the most time. Running it again tomorrow; wish me luck! :)
The machine is always a challenge because of how unique it is and not having easy access to one. I hope your PARE went well!
Can you do a hopping on next?
One foot hop or two foot hop? :P
Desecrated flag. Perverts. Thats some really sick shit.
I think most people missed the point of this video, It’s amazingly done because it shows you the clear contrast between sprinting and pacing… Another huge comparison was how he looked at the end of the push pull…. Took a deep breath hit the bag with way more in the tank….. Great job brother😊
Thanks Mark, much appreciated man :)
So, that was 2:12? Amazing, even without the full stairs!
Thank you!
Does it have to be a jump? Popat. Can legs just go over the bar instead?
Technically speaking, both feet need to be in the air at some point. So you could do some kind of awkward jump/hop over the bar as long as both feet are in the air and no other part of your body touches the bar as you go over.
I've seen other videos where you do a spin technique when rounding the cones. Which one do you figure is better for you?
I use the spin technique when I run the PARE or POPAT, and it works for me, but I'm pretty proficient at both the spin and running around. Sometimes I'll use both during techniques during the same run. For the SOFAST though, personally I wouldn't use the spin technique.
Out of popat, sopat, pare etc..did you find this one easier or harder?
In my opinion, from hardest to easiest I'd rank the POPAT first, SOPAT second, and PARE third.
Im excited to try this
Thank you.
Can I walk when I take the test? As I remembered that I have to run.
Generally I wouldn't recommend walking, especially if testing in front of recruiters. Some recruiters will likely frown upon that. I shot this video to show that you don't have to run as fast as possible. The key is pacing your run so that you still have gas in the tank. You don't want to sprint which is the mistake many people make.
Thank you!
You're welcome!
how heavy is the vest?
If memory serves right, it was 20 lbs
Back in the day 3:25.
Bitch f that I need music like come on now lol
JesiunJoby police
This is even more embarrassing that I failed lol
I am shocked. Love this! I did a practice run and I was done after the second lap sprinting and barely had any energy left.
I've tried sprinting it too, to show why it's never a good idea, and I was left spent by the time I got to the machine. You can see my Sprint PARE here: ruclips.net/video/t4rgwbTC2VE/видео.html
you made it so easy, good job, my time in Alberta COPAT (harder than BC) was 2:50
Thank you! And well done on your COPAT :)
Which city u r located?
Langley, BC
Homie slamming the machine like no tomorrow
Amazing