An applicant takes many steps to prepare for RCMP Cadet Training. Perhaps the greatest preparation is that of the physical. Applicants are expected to enter Cadet Training with a good level of physical fitness. The training program is not designed for Cadets to “get in shape”, but rather to allow each cadet to enhance their education, skills and abilities in fitness. The Cadet who is experienced in fundamental weight lifting, aerobic and anaerobic conditioning will be ahead of the pace when coming to Depot.
The onset of Cadet training can be overwhelming. In addition to the educational and skill aspects of the Cadet Training Program, the physical demands of a typical training day can pose difficulties to the unfit Cadet. A training day may include marching on parade at 0615hrs, “doubling” from class to class (double time marching; similar to a jog), or sparring in PDT, marching/running/performing push-ups in drill, running 6.5 km and climbing 9 flights of stairs...... all before noon! This same troop will be expected to eat lunch very quickly, perform in noon parade and subsequently stay alert for a classroom lecture and a firearms training session in the afternoon. Missing the bus and having to run out to the firearms range, meeting an instructor to practice the PARE test after classes and fitting in a weight workout after supper may further compound the activity of the day.
A typical training day such as the one described above can challenge even the fittest of cadets. However, those with a low level of overall fitness can suffer the ill-effects of such an active lifestyle. Problems which affect training could include fatigue, overuse injuries, or failure in a testing situation. The following information is provided to the successful applicant to support his or her fitness conditioning program. It will allow the applicant to develop goals, create an action plan, record progress and evaluate the results of the plan.
The focus of an applicant’s training program should be to increase one’s physical fitness, obtain/maintain a healthy body weight and prevent overuse injuries. The applicant, if not already doing so, should begin this conditioning program immediately after they have run a successful PARE test. Progression of duration and intensity should be GRADUAL to enhance success and avoid injury.
Workouts will be recorded in the attached log. This log should be maintained in detail throughout the application process. Recruiting or Depot may request to review this log at any time.
The Cadet Training Program sets minimum standards as a mean of establishing those Cadets who are ready to begin, progress in or complete the program. Success in police work includes continual commitment to improve oneself. Cadets are not expected to aim for simply the minimum, but rather strive for personal and professional excellence in all that they do. As such, setting challenging but realistic goals will assist the applicant in determining the purpose and motivation behind their personal fitness plan.
Upon arrival to Depot, you will be expected to:
Consider all of the above when developing your personal fitness plan.
NOTE: Cadets who fail the PARE #1 test during the first week of training have the opportunity to re-test. If the Cadet fails the re-test, a request for termination of their Cadet Training Agreement is requested.
When preparing your personal fitness plan, it is imperative to consider the goals you wish to achieve. Goal setting allows for clarification of your action plan (efficient use of training time), provides motivation to perform high quality work during training session and provides a foundation for evaluation and problem solving.
In the Depot fitness program, cadets are required to perform a number of troop runs, conditioning workouts and physical tests. They are expected to perform at a high intensity during training and testing. It is suggested that cadets achieve at least the benchmarks listed below. The benchmarks are set at the 50th percentile of Cadet scores in the past 4 years.
|Test||Male Benchmark||Female Benchmark|
|2.4 KM Run||10:15||11:30|
|5.0 KM Run||23:30||26:00|
|Bench Press||105% Body weight||70% Body weight|
Those cadets failing to achieve these benchmarks will, at their request, be provided additional recommendations for improving upon their scores.
Many Cadets are very fit upon entering Cadet Training. To motivate these Cadets to reach greater levels of success, and to acknowledge their hard work and performance, a “Superior” rating is given to cadets who can meet the following scores. The Superior scores are set at the 90th percentile of Cadet scores in the past 4 years.
|Test||Male Superior||Female Superior|
|2.4 KM Run||8:55||10:15|
|5.0 KM Run||20:15||22:45|
|Bench Press||140% Body weight||90% Body weight|
Fill out the following worksheet with your current test scores. After doing so, determine scores you wish to reach upon entering Cadet Training. Remember to set challenging, but REALISTIC goals for yourself. Ensure your goals are MEASURABLE. “I want to lose weight and tone up” is NOT a goal. To change this statement to a goal, quantity must be assigned, such as, “I want to lose 10 lbs, bench press 100 lbs and run 20 km per week.” This way you can use a physical evaluation tool to measure your success. To test yourself on the running, push-up or pull-ups, review the protocol listed at the bottom of this worksheet.
Current PARE time: _________________________________________
Depot Entrance PARE: ______________________________________
Goal PARE time: ______________________________________
2. Aerobic Training & Running
Current 2.4 KM Run time is: _________________________________
Goal 2.4 KM Run time is: ___________________________________
Current 5.0 KM Run time is: _________________________________
Goal 5.0 KM Run time is: ___________________________________
3. Resistance Training
Current Push-up score is: ____________________________________
Goal Push-up score is: ______________________________________
Current Pull-up score is: ____________________________________
Goal Pull-up score is: _______________________________________
Other fitness goals I wish to achieve are:
(example: exercise 5 days per week; bench press a certain amount of weight, swim a certain distance or break a personal record in a 10km race.)
Now that you have outlined several goals for yourself, it is time to create a plan specifically designed to meet your goals. For success, it is imperative that your training time be both efficient and effective. Too much time spent training inefficiently or training with poor quality is a waste. For example: walking 1 hour per day does not have the intensity level required to achieve the results necessary for Cadet Training. A better choice would be a 30 minute run or run/walk combo. This results in a better quality workout.
ALL exercise sessions require 5-15 minutes of warm up activity prior to the onset of the workout. This could include walking, biking, easy jogging or any full body movement that feels comfortable, limbers joints and increase temperature/heart rate. Movements such as arm circles, skipping, and jumping jacks will provide further warm up. Stretching is best left for the end of the workout. After a 5-15 minute cool down of walking or slow jogging/biking, perform static stretches (no bouncing) for each muscle group worked in the training session.
The PARE is the Physical Ability Requirement Evaluation (PARE) is used by the RCMP. It is part of the Cadets Training Program at Depot. In order to better pre-PARE consult the PARE section on our Recruiting website.
As a general guideline, we suggest that you spend at least 10 minutes, twice per week on PARE type activities. These activities should be “anaerobic” in nature (high intensity, short duration). Examples include:
10 x 100 m sprints with a 5 foot jump at the 50 m mark.
10 x set of stairs.
10 x jumping hurdles (hockey stick on 2 chairs or something similar).
10 x hurdling a 3 foot vault (fence or parking barrier in your yard/neighbourhood, etc.).
10 x lie on your back and get up quickly.
Be creative and use a neighbourhood park or local gymnasium to develop an obstacle course for yourself.
Aerobic activities are any exercises which increase heart rate, use large muscle groups, are continuous and repetitive. This may include running, biking, swimming, stairclimbing, elliptical trainer or aerobics class. When choosing activities, keep in mind those that feel easier, such as walking or light stationary biking, are the safest for beginners and those with risk factors. However the result of choosing easier exercise is that less training benefit is derived. Non weight-bearing activities, such as biking and swimming, are easier on joints but are less specific to the PARE and many of the activities of the Cadet Training program (such as running or doubling). Stick to the 2-1 rule; 2 weight bearing activities for every 1 non-weight bearing exercise.
Monday — Run 30 minutes
Wednesday — Swim 30 minutes
Friday — Run 30 minutes
Also, keep in mind that activities such as the elliptical trainer are great alternatives and cross-training choices. The benefits of exercise machines are that they provide enjoyable variety from traditional aerobic activities. However, these machines lack in “specificity”; the training principle that suggests we need to perform activities specific to the goal we wish to achieve. Activities such as running, push-ups and pull-ups are more “functional” therefore it is encouraged to perform these more often than movements that are less replicated in “real life”. Choose exercises such as the elliptical or the stairmaster for variety as opposed to your only mode of aerobic training.
Perform activities at an intensity level of 70-85% of max heart rate. Your maximum heart rate is “220-age”. So for example, if you are 30 years old, your maximum heart rate is 190 beats per minute. You should work at 70-85% of 190 beats per minute (133-162 beats per minute). This will feel like an effort level of a “7" to “8.5" out of a possible “10".
Running is both an exciting and challenging opportunity at Depot. Running at Depot is also mandatory. The amount that each cadet chooses to perform is dependent upon their interest, time, personal goals, fitness level and need. For cadets who enter the program unprepared for the mileage that awaits them, running becomes a harsh and uncomfortable reality. For some it is a highly challenging task, but meeting this challenge with preparation and hard work provides high levels of fitness and an even greater sense of accomplishment.
Following a safe and effective running program is absolutely imperative. Running related injuries develop slowly and over time; and are often ignored in the early stages - when they are most treatable. Overuse injuries, such as shin splints or knee inflammation must be prevented by following a smart plan. Running can actually improve the integrity of a weak knee or ankle joint - if training is gradual and progressive. Cadets are encouraged to run approximately 10-20 km per week.
Proficiency in weight training can take months to develop, however even the novice fitness enthusiast can perform an effective resistance workout with little or no equipment. The Cadet Fitness Program suggests becoming effective at pushing or pulling ones own body weight. This is demonstrated by being able to pull your chin up and over a pull-up bar, or by performing push ups with ease. Weight room exercises can compliment these two activities, in addition to working each major muscle group.
Seated Row Machine
Forward Arm Raise
Opposite arm/leg extension
Move slowly, become proficient at the movement before adding weight, start with light weight, stabilize your body prior to movement, avoid any twisting or torsion type movement, perform it in front of the mirror and if it still feels uncomfortable - seek assistance from a professional.
Recording your workouts in a log provides you with valuable information that would be impossible to otherwise remember. It can help you reflect on any problems or injuries (e.g.: a quick look back in your log can reveal that you increased your mileage too quickly) and it is motivating to see your progress to date.
Use the log provided in the PARE section of the Recruiting website. You will need to make copies of the log for subsequent weeks. Use the back of the sheet to add any pertinent details. Fill in all details of each workout.This includes:
Physical Testing provides you with information on whether your program is working. The following are tests you can self-administer to measure your success:
Mark out a course of 2.4 KM. On a 400 m track this would a little bit more than 6 laps (inside lane). Run, jog and/or walk the distance, recording your time with a stopwatch or digital watch. Remember to warm-up cool down well.
As above, however, mark out a 5 KM course, or run 12 laps and a half of a 400 m track. Begin this distance at a slower pace than you would have for the 2.4 KM run.
NOTE: do not estimate by doubling the distance of your 2.4 KM run.
Lie on the ground face down, hands approximately shoulder width apart. Perform as many push ups (using the toes as a pivot point) as possible without pausing. Be strict. Fold a towel in 3 and set it under your chin. Ensure that your CHIN touches the towel for every repetition. Also, ensure your arms are FULLY extended before performing the next push-up.
Hang from a pull up bar using an overhand grip. Arms must be fully extended before beginning. Pull upwards until your chin is above the bar. Lower your back to full extension. This is 1 good quality repetition. You can hang on the bar as long as you like, but as soon as you jump down off the bar, the test is over.
NOTE: Any deviation from this strict protocol will artificially inflate your score.....a practice that in no way improves your fitness level.
Applicants who intent to accept their invitation to Cadet Training, are accountable for the following:
Applicants are required to maintain a physical training log from the time they are selected to do the PARE test. The format of this training log is provided below. If you are unable to print this log, please contact your recruiting office and copy will be provided to you.
This log will allow you to enter your cardiovascular and strength training workouts on a single page. Applicants must be prepared to provide a copy of their up-to-date training log to the Recruiting office and/or Facilitators at Depot to better evaluate your physical preparation.
You are required to arrive at the Academy physically prepared to undergo training.
|Cardiovascular Exercise||Time of Day and Duration||Distance|
|Strength Training||Sets||Reps||Weights||Time of Day|
Enjoy your workouts and good luck with the PARE!