POPAT Training - Stop Wasting Time at the Vault

[@gregorystark4388]

I'm training for the COPAT in BC and this will help a lot. Thank you :)

[@rlconditioning]

You’re welcome! If you’re in the Lower Mainland, check us out (rlconditioning.ca). Our gym is in Langley.

[@crystalmckenna8880]

@@rlconditioning what exercises should I do to prepare for COPAT?

[@rlconditioning]

@@crystalmckenna8880 That’s a broad question which I can only give a general answer to. To keep it simple:
- interval runs/stair runs/hill runs for cardio.
- push-ups and inverted rows for upper body strength
- controlled falls and something to jump over to get used to getting up and down continuously

[@rlconditioning]

@@crystalmckenna8880 If we're talking specific exercises, I suggest doing interval runs and stair running to work on your cardio. Incorporate controlled falls into your training as well, focusing on getting up and down smoothly and efficiently. If you have a vault, or something to simulate the vault, practicing how to go over the vault in a manner that doesn't use too much energy is important. Finally, do your best to simulate the machine when you can. Here are some specific links regarding the falls and machine simulation:
Arcing Method (vault) - ruclips.net/video/U6eKDppgMwA/видео.html
Front falls - ruclips.net/video/F3WvGDIOt4Y/видео.html
Back Falls - ruclips.net/video/Ui4i5Y9u2HI/видео.html
Push sim - ruclips.net/video/722bzZ4eH7w/видео.html
Pull sim - ruclips.net/video/1wns4WhcrnI/видео.html

[@badassproductions4734]

Sharing with my friend we need this rn. 😅 Training for police

[@melinageorgiadou6894]

I like that I would do it same as he mentions here

[@jascheema4611]

If we pass test in less time that has any benefit , i mean clearing this in 3 mins or 4:13 mins is same

[@rlconditioning]

Depends on the agency. Some agencies like competitive times (ie

[@JobyJoseph-yo6it]

JesiunJoby police