One short second. That’s how much time I was over when I re-ran the police officer physical activity practice test the first time at the Vancouver Police Department this week. (No, I don’t want to be a cop, but I did want to pass the test.)

The POPAT is unforgiving. It has to be successfully completed in under 4:15, with my time being… exactly 4:15. But that’s okay, stick with the plan, re-group, rest 10-15 minutes, get a little sustenance in me, and do it again. And now, success! A confirmed 4:09.

Getting to success

First, once you are a confirmed candidate, take the practice test to set a baseline. Repeating the practice test often provides valuable tips.

Someone with shorter limbs will need to work on technique. In the long jump, experiment with using your arms; you may do better with one or both outstretched, but they won’t help you down at your sides, that’s for sure.

Underlying structural issues may need to be addressed. A client of mine, who last week passed it with 35 seconds to spare, originally had to spend some time on structural issues that we identified in his functional movement screen. My own road had to start with truly fixing an old shoulder injury.

Next, strength. The criteria are clear, and there are no gender or age adjustments. Females often have to work on push strength in particular. Close-grip bench press with a spotter, or dumbbell/kettlebell floor presses on your own, are good. The squared-up stance is unusual and needs integrating too. I sometimes pushed a standing heavy wave bag around the room.

The cardio. Your heart will be pounding, and you need to approach the vault with as much energy left as possible. Breathing practice is crucial. For training, 400M sprints, stair running and hill charges are ideal. For non-impact cardio that’s more forgiving on the legs, a 5:00 kettlebell snatch test does the job nicely.

The mental component is huge. Visualize the course, sometimes with a stopwatch, and make sure to include mental strategies to turn down the pain volume.

For help with implementing this, contact me.