Prime Motion Fitness Training

Have you failed your entrance exam, and the re-sit too? When the new exam becomes available, everyone will be able to apply to sit for it straight away. Because it is a different exam, the one year waiting period will be waived.

2010-11-22T10:54:00.001+11:00

Victoria Police Recruitment advice for those of you who have failed your exam and re-sit

Lack of preparation and high failure rate a concern to Victoria Police Recruitment

2010-10-26T22:45:00.001+11:00

Recently the Victoria Police Recruitment Branch posted on facebook their concern at the lack of preparation and the high failure rate, especially amongst the females recently.

Are you prepared?

You can read the post here

Next Assessment Session - Sunday 31/10/2010

2010-10-21T13:48:00.001+11:00

Just to let you know that we have scheduled our next assessment training session for Sunday the 31/10/2010.

So far we've held two sessions and the feedback from the participants has been fantastic.

To secure a place, either give me a call on 0414 498 152 or you can book on the website here.

We hope to see you there.

Kind regards,
Russell Kempster
Prime Motion Fitness Training
0414 498 152

Police get semi-automatics – Sydney Morning Herald « Off Topic

2010-10-14T21:02:00.001+11:00

Check out this website I found at google.com

News Update

2010-09-29T08:29:00.001+10:00

I thought you might be interested in this post from the Victoria Police Recruitment Branch Facebook page about the new changes to the VicPol training program.

http://www.facebook.com/VictoriaPoliceRecruitment/posts/134104993303686

Kind regards,
Russell Kempster
Prime Motion Fitness Training
Police Fitness Training
0414 498 152

Group Session Date Confirmed

2010-09-01T14:14:00.001+10:00

New Police Ftiness Tests - New Program!

As I’m sure you’re aware, Victoria Police will introduce new fitness tests from the 1st of October.

We have just put the finishing touches on our brand new coaching program which will give police applicants the most comprehensive and specific training available to pass those tests.

We are so confident about this program that we’re making a great offer. If you haven’t already seen the details of our new program click on the link below to find out more!

Next Group Program Confirmed

We have just confirmed the date with the venue so the program is now open to all applicants. Thank you to those of you who have already pre-booked to reserve your place. Numbers will be limited to ensure we can create good trainer to student ratios so don’t mess around if you’re serious about passing the police entry fitness test!

Program Details

Date:	Sunday 3rd October 2010
Time:	1pm - 5pm(ish)
Venue:	Boronia Primary School (Indoor)

Don't hesitate to contact me if you have any questions. I’m really excited about this program and look forward to meeting you and helping you pass the fitness test with flying colours!

Details of the new program here

Kind regards,
Russell Kempster
Prime Motion Fitness Training
0414 498 152

Trainning for the beep test

2009-05-22T19:54:00.003+10:00

Hi everyone,

just a quick note to let you know I've added an additional page to my site which talks specifically about the beep test. It includes some tactics and strategies, mind set, and training tips. Click on the link below to access the new page.

http://www.primemotionfitness.com.au/beeptest.html

For your info, we've also just announced our next group assessment session which will be held on the 7th of June 2009.

All the best, happy training!

Russ.

Passing the BEEP TEST

2009-03-16T12:06:00.003+11:00

Well, the March 09 applicant testing has been and gone now so that makes 5 tests under the new format.

The results from the last test 17 out of 50 gents failed and 17 out of 43 ladies failed. Not great odds but it's not a bad thing that the fitness standard bar has been raised.

I want to cut to the chase and talk briefly about the beep test. Preparing for anything, but especially the beep test, is crucial. You're nuts if you think just turning up on the day and giving it your best shot is the way to go. You must prepare and you must ensure that you are incorporating the most important element of training into your plan - specificity! (fancy word hey).

The most common thing I hear when chatting to applicants who have been unsuccessful at the applicant testing is "I don't understand, I've been going to the gym 3 times a week and playing netball. I just couldn't get passed level 4".

You have to make sure your training program is specific to the activity you will be tested on. Running 5 kms 3 times a week will certainly help but won't give you the best return for the effort you put in. There is a very simple reason for that and it becomes obvious when you understand the importance of heart rate training zones and the body's energy systems.

I always go on about how important technique is. Good technique is the number one influence on efficiency which is the key to executing your beep test race plan. How efficient you are will determine how long you can postpone the inevitable- fatigue!

Imagine driving from point A to point B in your car (say 20 km). You have a limit supply of petrol. If you drive smoothly and efficiently, accelerate gently, brake gently, corner softly etc you will conserve far more energy and in turn be able to travel further with the same amount of fuel.

The beep test is not much different in that you have a limited supply of energy before fatigue gets the better of you. Your fitness (specific), your efficiency (technique: running, turns, breathing) and your race plan will all determine which level or beep test score you are able to reach.

So in summary, to improve your beep test score you're going to need:

solid race plan/strategy
a balanced and specific training program
good technique (the correct training drills should form part of your program)
a positive, focused attitude

If you have been working hard it may feel quite demotivating and you may start to doubt yourself. Don't! Just make sure you're putting in all that effort into the right type of training.

We run regular group assessment sessions for applicants and individuals and also offer specialized personal training sessions for applicants wanting to ensure they're getting the most out of their effort. One on one personal training sessions can not only help you pass the applicant testing, but will also give you the know how to help you with the 7 other fitness tests you will do in the first 2 years of your police career.

If you'd like some help to ensure you're not wasting valuable time or effort visit the 'like more information' page on the website http://www.primemotionfitness.com.au/ or don't hesitate to call.

Cheers

Russ.

Next Group Assessment Session

2009-01-17T21:11:00.001+11:00

Hi guys & gals,

just a quick note to let you know our first group assessment session for the year will be held at the Knox Athletics Track on Suday the 8th of February 2009.

Check out the website for details!

Cheers
Russ.

www.primemotionfitness.com.au

14th December Official Applicant Fitness Test Results

2008-12-14T14:13:00.003+11:00

Unfortunately this post has had to be removed. Apologies for any inconvenience.

Don't hesitate to contact me if i can help with your fitness preparation for the Victoria Police Fitness Test

Results From 1st Fitness Test

2008-11-27T19:09:00.004+11:00

sorry guys, I've had to remove this post. Feel free to contact me if you have any questions.

Russ

2008-11-04T16:14:00.010+11:00

Will you pass the new Victoria Police
Fitness Tests?

Find out BEFORE you have to do it for real!

When would you rather find out if you’ve done enough to pass the Victoria Police Fitness Tests, on the day of the test, or weeks before?

Don’t leave it to chance. Come and join us for our next group assessment session and find out exactly where your preparation is at. You’ll get the opportunity to try all of the tests in the same format as you can expect at the Police Academy. I’ll be explaining exactly how the tests are run and what you can and can’t do as well as what to expect on testing day.

Participating in one of our assessment sessions (personal or group) will eliminate a lot of the stress of not knowing what to expect. By the end of the session you’ll know exactly what to expect at the official police fitness tests as well as how to prepare yourself leading up to the tests. You’ll discover what your strengths and weaknesses are so you can specifically target your training to ensure you don’t get any nasty surprises on testing day.

I’ll be answering lots of questions about training and the selection process in general, and, you’ll get to chat with other applicants to compare notes – and size up the competition!

Come and join us, you’ll be very glad you did.

When: Sunday 23rd of November 2008
Where: Knox Athletics Track, Knoxfield
Time: 9.30am
Cost: $65 if paid by electronic transfer by Tuesday 18th of November 2008 or $85 if paid in cash on the day. Paying on the day will only be available if the course does not fill up.

The course will be limited to 10 participants to ensure the ratios allow for some personal coaching for each police applicant.

How do I get on the course?

Express your interest by email or phone. I will add your name to the list but funds transfer must be received before your place can be confirmed.

I won’t bombard you with testimonials from applicants who have found the sessions extremely helpful, you can look them up at www.primemotionfitness.com.au if you like. I can assure you that regardless of where you think your fitness is at, you’ll feel much better knowing all the facts rather than stressing about assumptions.

Give yourself every advantage you can.
Don’t hesitate to sing out if you have any questions. Get in early; there are only 10 places available for this session. Express your interest by phone or email and I’ll stick you on the list.

I’ve helped more than 110 applicants with their police application. I look forward to meeting you and helping you with your preparation for the Victoria Police Fitness Test.

Kind regards,

Russell Kempster
Prime Motion Fitness Training
0414 498 152

New Fitness Test Video

2008-09-07T10:50:00.004+10:00

Hi guys & gals,

from November 2008 the new fitness testing will start for Vic Pol applicants. Here's a look at what you're in for!

The "Beep Test" video can be found on this website.

Please contact me and I'll email you the standards you require for your age and gender. http://www.primemotionfitness.com.au/moreinformation.html

Cheers.
Russ.

Do the new tests include a swimming component?

2008-08-25T20:25:00.003+10:00

Short answer....No.

It's a long story and of course there are reasons for the decision to remove the swimming test from the applicant fitness testing procedure, which I'm happy to discuss with you if you're interested, but all you need to know as an interested applicant is that from November 2008 police applicants are no longer required to pass a swimming test as part of the selection process.

I know from chatting with some of you that there will be some happy police applicants about now.

Cheers!
Russ.

Finally it's official!

2008-08-21T15:39:00.007+10:00

Okay, it's now official so I can let you know the facts!

Victoria Police has 'officially' changed it's fitness testing procedure for applicants wishing to join Victoria Police.

There will be two more current agility tests before the "new fitness testing' commences. September 21st, then October 12th. The first of the new fitness test will be conducted in November 2008.

For information on the new fitness tests check out the link below. I will be adding video of each of the tests within the next couple of days to assist you in your understanding of what to expect. I have also been working on a comprehensive prep training manual for applicants which will be made up of both video and written sections. This will include the ideal exercises to build up the necessary strength and fitness required to pass the tests.

Will the new tests be easier or harder than the obstacle course?

Arh, the million dollar question. The reality is, it will be easier for some people but harder for others. Either way; preparation, preparation, preparation!!

Here's the link which outlines the new tests:

http://www.primemotion.citymax.com/policeapplicants.html

There is also a good explanation of the beep test on this blog page. More videos to come very shortly!

Cheers
Russ

Complete Training Manual

2008-08-09T22:34:00.003+10:00

Hi gang,

I've had a lot of requests over the past 12 months for training programs so applicants can prepare themselves without having to pay for personal coaching. Even though i feel the specialized personal coaching sessions are great value I do understand people wanting to keep the cost down. It's probably fair to remind people that an investment in coaching is returned 10 times over when you pass the agility test and successfully advance to the next stage of the selection process.

In trying to balance the benefits of personal coaching with the needs of some applicants, in particular: country applicants, i have finally put together a very comprehensive training manual which i will know make available for Victoria Police applicants. It covers all of the aspects to ensure applicants are thoroughly prepared; from running technique, specific techniques for each obstacle to weight loss, nutrition and strength training programs.

Checkout the "Compelete Training Manual" at http://www.primemotion.citymax.com/manual.html

Cheers
Russell.
www.primemotionfitness.com.au

Dates for the new tests?

2008-06-18T19:50:00.002+10:00

Well the million dollar question is when will the new fitness tests actually start?

It depends which day you ask!

The 'deal' will be done at the end of July and new tests were scheduled to start in August, but, it has been decided to start advertising the introduction of the new tests in August for a 12 week period prior to actually commencing those new tests.

This advertising period will allow applicants the required time they need to get fit and prepare specifically for these tests before they actually get introduced.

So, this means late October, early November. In the meantime applicants should concentrate only on the agility test. You will get 12 weeks notice before they spring any new tests on people so don't panic!

Any dramas, drop me a line at russell@primemotion.com.au

Cheers
Russ.
www.primemotionfitness.com.au

The current agility test

2008-06-01T10:58:00.005+10:00

Hi guys & gals,

to avoid any confusion!

the current (until August 2008) fitness test for Victoria Police applicants is the agility test (obstacle course) and swimming. I have clients who I'm currently training for this agility test as well as new clients who are preparing for the new fitness tests (commencing in August). Give me a buzz to chat about your individual circumstances. The timing of your application will determine which test you are going to have to attempt. I will help you work this out and ensure you are preparing for the correct test for your circumstances.

I am currently working on a video to demonstrate all of the new tests as well as considering making training programs available for applicants to use at their own pace should you want to do your own preparation.

Come back for a visit soon to keep up to speed with the latest news and information!

Check out this new page on my website which outlines the current agility test in detail:

www.primemotionfitness..com.au/policeagilitytest

Cheers
Russ.
www.primemotionfitness.com.au

Swimming

2008-05-24T10:23:00.005+10:00

Hi Guys,

just a quick post to let you know that it is highly likely the swimming component will be removed from applicant testing when the new fitness tests begin (August is the current expected start date).

I'll let you know more as it comes to hand. Don't hesitate to give me a buzz if you have any questions.

Cheers
Russ.
http://www.primemotionfitness.com.au/

Out with the old!

2008-04-21T21:39:00.007+10:00

Goodbye obstacle course!

Well, it's the end of a 15+ year journey for the Victoria Police obstacle course. I had a great time helping applicants prepare for the agility test. We did some good hard training and some clients made some real hard earned achievements on that bloody thing. Anyway, as I contemplate the next 15 years of applicant fitness testing I look back at the agility test with lots of great memories. So I thought I'd capture that in a little (modified version) video!

http://www.primemotionfitness.com.au/
Enjoy:)

Beep Test

2008-04-19T15:51:00.020+10:00

Multi Stage Fitness Test

The new Victoria Police Fitness test will comprise of 4 separate tests. These tests will be performed in a specific order. I thought I would address each test individually and discuss the test in detail as well as the type of training to best address the needs of each test.

Whilst the multi stage fitness test is in fact the last of the 4 tests it's the one I get most questions about and seems to be the one applicants are most concerned about. So, let's start with that one!

The multi stage fitness test is more commonly known as the "beep test". As a Victoria Police applicant you will need to be able to reach a minum level or score to be eligible to advance further in the application process.

Check out this video for one of the better explainations available on the beep test from the ADF.

So what score do I need to get?

There is no blanket minimum score required. The mininum standard you must reach is determined by your age and gender. Pop your contact details into the form on the "like more information?" page of my website using this link http://www.primemotionfitness.com.au/moreinformation.html and I'll email you the details specific to your needs.

So what sort of training should I be doing for the beep test?

Two very effective training techniques for increasing your beep test score are Interval Training and Fartlek Training (don't be concerned by the funny name!).

I won't waste time in this forum going into the who's and why's but I will give you a couple of specific exercises you can do to boost your beep score substantially.

Firstly: download the beep test audio file for free by following the link below.

Once you have the beep test on your ipod or similar you can get started. You start by doing the test and trying to keep up with the beep for as long as possible. Once you get to your maximum and you can no longer keep up- walk for 2 lengths of the 20 meter course then stop at the cone and wait for the next beep. On the next beep start running again and work as hard as you can to keep up with the beep again. The test has not stopped and the audio beep is still sounding whilst you walk your 2 laps to get your breath back a little. The emphasis being on a LITTLE as we need to increase the body's ability to function at a higher intensity. You can't afford to rest for too long! You will find that you can probably only do 2 or 3 more lenghts before you quickly reach your maximum again. That's fine. Have a second rest by walking 2 laps then wait for the beep and get back at it for a 3rd time. After reaching your maximum now twice, you may only be able to do 1 or 2 more lengths on your 3rd go before you're are well and truely spent!!

This is very high intensity training and you should only do it once on any given training day and allow 1 day rest between beep test training sessions.

http://www.defencejobs.gov.au/campaigns/fitness/techniques/

The second exercise: is best done on a 400 meter athletics track. You start by running 100 meters at 80 or more % of your maximum speed, then walk 100 meters to recover. Then run 200 meters at 80+%, then walk 100 meters to recover. Then run 300 meters at 80+%, then walk 100 meters to recover. Now run 400 meters at 80% or more of your maximum speed, then walk 100 meters.

In this exercise the rest period remains at 100 meters but the work period increase by 100 meters each interval. To begin with the work/rest ratio is 1/1 but increases to 2/1 then 3/1 then 4/1 making it pretty easy at the start but very hard at the end; just like the beep test. This training activity doesn't require the beep test audio file.

As your body adapts to the training and your fitness increases you may be ready to take it up a notch by switching to Fartlek training.

When Fartlek training, you do the same two exercises as outlined above, but, instead of walking during the recovery phases, you slow right down to a slow jog but you don't walk. This places much higher demands on the system to recover quickly and maintain effort at a very high intensity. If you can reach this level your beep test score will be off the chart.

Start with the interval training and let the results take care of themselves.

Happy training!
http://www.primemotionfitness.com.au/