14th December Official Applicant Fitness Test Results

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

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

Russ

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

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?

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!

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

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?

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

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

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!

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

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/