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  • PAT preparation advice

    Unlike "normal" PDs, I have been given 9 days to prepare for my department's Physical Agility Test.

    The events are as follows:
    1. Push Ups: 20 in 1 minute.
    2. Obstacle Course: Run 20', crawl through a 2'6" tunnel, run 20', climb over 6'6"wall, run 20' to 2 pylons(??), run 20', back over wall, run 4' to finish. All in 22 seconds.
    3. Dummy Drag: 150lb dummy drag for 50' in 10 seconds.
    4. 80lb carry: Lift 80lb bag, carry it for 50ft and place on table in 6 seconds.
    5. 1/2 mile run: Run the 1/2 mile in 5 minutes.


    The test is pass/fail and I'm allowed 2 retests if I fail the first one. The retests are given 7 days after, so I don't get a whole lot more time to train.

    Any suggestions of what training I can do that would help me in such a short time frame?

    My initial thoughts here are to concentrate on legs since it's almost all lower body. I can do the push-ups without a problem. The 80lb lift is scary since it's SIX seconds. That seems kind of fast, I'd have to be running full tilt with that 80lb bag! I also don't have a dummy to train with and haven't found a good alternative.

    Any advice would be useful!

  • #2
    That 80 lb carry will be the tough one in that time limit

    The wall is what will get you in the obstacle course.

    With 9 days left I would just do what you have been doing and not stress over it
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    • #3
      well...... 9 days? ummm run a little? i dont know if there is much time to condition other than that I would say practice what you know you might struggle with?

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      • #4
        I figured the same about the wall. Hell, it's the only real "test" in the obstacle course.

        I wish I knew what form the 80lbs would take. It can be a medicine ball size or a duffle bag.

        Yep, pretty much aiming for that 2nd go at it!

        P.S. It's not 9 days "left" as much as 9 DAYS TOTAL! It's not like I slacked off for 6 months and just now decided to buy some running shoes!!
        Last edited by IlonBlue; 05-10-2007, 06:32 PM. Reason: added

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        • #5
          It's prolly a weighted bag about 4-5 feet long
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          • #6
            Originally posted by IlonBlue View Post
            1. Push Ups: 20 in 1 minute. DONE!
            2. Obstacle Course: Run 20', crawl through a 2'6" tunnel, run 20', climb over 6'6"wall, run 20' to 2 pylons(??), run 20', back over wall, run 4' to finish. All in 22 seconds. FAILED!
            3. Dummy Drag: 150lb dummy drag for 50' in 10 seconds. DONE in 7s
            4. 80lb carry: Lift 80lb bag, carry it for 50ft and place on table in 6 seconds. DONE in 4s
            5. 1/2 mile run: Run the 1/2 mile in 5 minutes. DONE in 3:37
            I couldn't get over that damn wall the second time through, luckily it didn't matter!

            I had been under the impression that I had to complete all of the events. That was not true. The .5 mile run and the push-ups were mandatory and the rest are "optional." I won't have to retake the obstacle course.

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            • #7
              Congrats on passing the test. That extra 6 inches on the 6 foot wall would be killer for most people. I always had trouble with the basic 6 foot wall, I think the extra few inches would have been enough to keep from getting over.
              \

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