POPAT Practice Test - VPD (
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- Опубликовано: 19 май 2015
- It's been nearly 3 years since I ran my last POPAT (this was my last one: • POPAT Practice Test ). I finally had a chance recently to head over to VPD and get a practice run done, see where I currently stand.
(wanna see an updated POPAT? Check it out here: • POPAT Practice Test (2... . 2:49 is the updated time).
The goal: sub 3 min. The result: 2:52.
New goal: sub 2:45.
Are you struggling with the POPAT? 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/cpa...
Class training schedule can be found here:
rlconditioning.ca/schedule/ 
Хобби
Your great time inspired me to get off my butt this morning and go for a run! Thanks for posting these!
Rhoda Andrews You're welcome, I'm glad I inspire you :)
That’s sick
GOOD JOB
it was really great, i did my copat last week under 2 minutes. :)
Awesome time Nav!
if all our officers were this fit the criminals wouldn't stand a chance!! Taser? this guy could chase them into submission lol
I'm 14 and I want to join the force when I'm older and become a detective one day. Doing my research and came across this. Nice job! I started doing cardio about a month and a half ago, but I never thought of obstacles! Definitely gonna run around the school at lunch!
Me too
Join the explorer program to become an officer once you’re 21
Your a beast bro. You totally did great. I am doing mine next Friday. I am a bit nervous, but I have been training hard for almost 2 years. Still don't know about the cardio aspect to keep my stamina up like you did. Any tips?
+Jag Sidhu Thanks Jag. The biggest tip I can give you, which you may have heard from others, is to pace yourself and stay within your abilities. Few people can maintain what I can. I've seen them try and fail, badly. Nerves and adrenaline will fuel you on the first few laps but if you take it out too fast you will crash and burn in the end. Stay conservative, start slower than you think you should and maintain that pace for as long as possible. It helps to have a high level of cardio conditioning but that can mean nothing if you don't pace yourself.
+Marc-Jason Locquiao No worries Marc. Yeah bro I do a lot of cardio at the moment. Like 6.5mph for about 4 minutes. Which isn't the greatest I know. But I have never been big on it. But yeah i'll keep a pace and not rush and save my energy till the end. - Lastly I was thinking of eating a peanut butter sandwhich with bananas 2 hours before my Pare exam. Is that a good idea as well? - Thanks again for replying bro.
+Jag Sidhu If you're already used to eating that, then stick with it. More often than not, you don't want to try something new, especially when it's an important test.
How did you do? Are you still in policing?
You're a beast dude ! What is your height weight?
Thanks! On a good day I'm maybe 5'6", and a buck 40.
I'd do this for fun as a kid even now haha
Did my first POPAT in an applied law enforcement course yesterday 😅
How did u do?
so I am hoping to get a job in protective services and I need to perform a POPAT or equivalent. so I'm hoping this will give me an idea of what I'm up against :) thanks for the post. what would you recommend for the cardiovascular training, I was told if I could run 3km I should be fine, and strength? is there an ideal weight you should be able to move?
+NFSMWGIRL For cardio training you need a mix of low intensity training and high intensity training. If you can run 3km, that's great, but it depends on how fast you can run it. A fast 3km time (anything less than 15 min) gives you a greater chance of passing. For strength training, focus on the basics and get stronger in those. Things like push-ups, pull-ups, squats, deadlifts, and lunges, and working on core strength and stability through exercises like planks and deadbugs will aid in performance. But just because you get stronger, it's still not a guarantee of a pass.
There are skills that need to be learned on top of cardio training and strength training. Things like how to jump over the hurdles properly, or the mat jump; how to perform the falls efficiently; how to effectively tackle the push/pull machine (it's not just brute strength needed); and learning how to pace properly.
What I suggest is run a practice test so you know what to expect. Don't just rely on videos to familiarize yourself. Another option is to set up your own course if you can't attend a practice. I have a video on that here:
ruclips.net/video/pZKWeHTw9h0/видео.html
+Marc-Jason Locquiao thanks for the advice :) it was really helpful
+Marc-Jason Locquiao thanks for the advice :) it was really helpful
+NFSMWGIRL You're very welcome!
I'm a bit overweight. 230lbs, 5'9. How much weight should I lose before attempting? I have a year of school before I apply. I was hoping around 50-70lbs, i've been going to the gym 5 days a week with a high protein low carb diet and lost 26lbs already
Yah, 70lbs. When you can run at your max speed for 20 min. straight only breathing from your nose and without getting tired then I would take this test.
Whats the lenght of the mat on the floor?
6 feet
Just did the popat yesterday. Not sure if they changed it since this vid but the 3ft vault is for a 10 count not just 5 like in this vid. And if you dont lock out the push pull machine all the way over and hear it stop it doesn't count as a rep, think this guy was using the foot over the line method which doesn't fly anymore. Oh and it's 100lbs not 80lbs now. Just an update for people looking for info.
Where did you run your POPAT? In B.C., the standards haven’t changed. The falls are 10 total (5 on front, 5 on back), and in regards to the machine, each agency is different. VPD is fine with just the foot crossing the line, and most other agencies are fine with the foot crossing the line. I’m only aware of one place that is strict with the rotations having to go all the way to the end.
Redline Conditioning I see some tests showing people crossing their legs on the push pull. Is this allowed?
@@valueStocks Technically you're not allowed to cross the legs. Best to check with the agency you're applying to and ask if you can cross. Otherwise, assume you can't and shuffle side to side only.
Redline Conditioning thanks for the reply.
What's the difference between vpd and rcmp?
VPD is a municipal police force, RCMP is a federal police force. With RCMP when you join them, you could be placed anywhere in Canada. That's a major difference between the two.
+Marc-Jason Locquiao thanks, I'm going to try to join the vpd because I really don't want to be placed anywhere in Canada
I don't think you really get to choose where you want to work. I believe it's about experiences and seniority.
Marc, are you a member of the VPD now?
I am actually not in the process with VPD, or any other agency for that matter, nor do I plan to apply any time soon. I train applicants who aspire to become officers.
This was more of a fun thing for me to do.
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.
Great performance but I thought this test would be more rigorous and difficult. Looks simple enough
Trust me it’s not, very very hard on the body
He makes it look easy but it's a very difficult test.
This would be a fail where I’m from you have to have your feet touch every step.
Where we’re from (BC), skipping steps is allowed.
Let me see him do it when he is 40 or 55?
Challenge accepted. I’m 3 years away from 40, and still ran a 2:54 last year at 36.
@@rlconditioning awesome!
So... u managed to do a sub 2:45?
Not yet. Best is 2:49. But I haven’t been pushing my training much the last few years. I could probably still pull off a 3:00 POPAT, give or take a couple seconds.
@@rlconditioning only 2:49??? Dude I think it is time for retirement... Leave some room.for young guns lol
Btw... 2:49 has a video?
@@ozz3790 There is: ruclips.net/video/a3uyzhivZxw/видео.html
He’s a beast but he would’ve failed where I live they want you to be under 2:50 which I think is absurd when it’s 4:00 in other places
I’m very curious, where do they require under 2:50? (As an aside, the same guy got 2:49. You can see it here: ruclips.net/video/a3uyzhivZxw/видео.html)
@@rlconditioning I’m in Prairieville Louisiana I applied for CO ascension parish sheriffs office. I’ve been watching your videos because I failed my first time I got 3:56 so in other places I would’ve passed, but here BIG fail. Your videos have really helped me cut my time down my test is Friday hopefully I made it🤞
Never mind I see here I’ve been watching the wrong videos 😬🥴 it’s the COPAT not the POPAT 🤦🏾♀️ carry on lol great job
@@tajiathornton9255 No worries, honest mistake! Good luck on Friday!
@@rlconditioning PASSED!
Who recorded this video? it’s horrible. I couldn’t watch it, it was bothering my eyes!
Considering she was running me through the test while recording me, and making sure she can still see if I made any mistakes, I’d say she did fine.
SO Sorry we couldn’t get Francis Ford Capolla at late notice
It’s pathetic that VPD allows 4min 15 sec to do this test. Any reasonably fit and non obese high school guy should easily be able to do under 4.15.
LOOL I encourage you too try it out and get back to me. It's very hard to get under 4:15 and even harder to get a competitive time
I would agree, to an extent, someone that is reasonably fit can pass under 4:15. But you would need to define what "reasonably fit" is. Also, just because you pass doesn't mean you'll make it all the way through the process. I know that many of the people who make it to the JI Police Academy are well under 4 minutes for their POPAT.