POPAT/PARE Training

Top 7 Exercises to prepare for the Push - POPAT/PARE Training

Top 7 Exercises to prepare for the Push - POPAT/PARE Training

It is often assumed that the ‘Push’ station of the Police Physical Abilities Tests (PATs) are a measure of upper body strength or endurance. While upper-body pressing power is a major factor, the ‘Push’ requires whole body involvement. If you only train for pressing, you still won’t get anywhere if you fail to transfer force from your core...

Author: Mark Murdoch, Kinesiologist, Chiropractic Student. Have questions? Email me. I want to help! mark@leofitness.ca

How to train for the Stairs - POPAT/PARE Training

How to train for the Stairs - POPAT/PARE Training

In order to avoid losing time on your POPAT or PARE laps, you need to be proficient at the speeding up and down the stairs. There is an obvious solution: train stairs more. BUT, if you struggle with it there are more effective ways to train.

Here is what NOT to do: do laps on the stairs to exhaustion...

Author: Mark Murdoch, Kinesiologist, Chiropractic Student. Have questions? Email me. I want to help! mark@leofitness.ca

POPAT Tips: Why you struggle with the VAULT

POPAT Tips: Why you struggle with the VAULT

The POPAT (the Police Officer Physical Abilities Test) can be a challenging feat. Between the Agility Run, the Pull/Push Machine and the Vault, there are numerous possible sticking points. Each person has their own sticking points, and no two people have the same training background and experience.

While this article is specific to the POPAT, the principles remain the same for the PARE. Generally, the vault on the PARE is less challenging because you don't complete the vaults in succession, and you perform them earlier in the course. There are 3 common reasons for this: your don't use your arms, you're not jumping and you're too exhausted. In this article, we tackle these obstacles and how to train to master the vault. 

Author: Mark Murdoch, Kinesiologist, Chiropractic Student. Have questions? Email me. I want to help! mark@leofitness.ca

Pacing for the POPAT - and how to get a sub 3:45 time.

Pacing for the POPAT - and how to get a sub 3:45 time.

It is super important not to burn yourself out during the first few laps of the POPAT, and then suffer to complete the test in the time limit. At the same time, going too slowly is going to end up leaving you without any time to spare for the Push/Pull and the Vault.

Below I break down how long you should spend on each portion of the test, depending on what time you want to get...

Author: Mark Murdoch, Kinesiologist, Chiropractic Student. Have questions? Email me. I want to help! mark@leofitness.ca

Friday Workout, June 23/16

Friday Workout, June 23/16

Complete the below workout as quickly as possible, resting as little as possible.


Today's workout is a tough, endurance workout.


Only successful attempts of the 6'/5' jump count as reps.

Equipment Required: 

  1. Stop Watch
  2. Tape measure or 6'/5' yoga mat

Author: Mark Murdoch, Kinesiologist, Chiropractic Student. Have questions? Email me. I want to help! mark@leofitness.ca