PAT preparation advice

[IlonBlue]

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!

[GPOC]

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

[chbix]

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?

[IlonBlue]

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!!

[GPOC]

It's prolly a weighted bag about 4-5 feet long

[IlonBlue]

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.

[SRT936]

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.