LEPAT

POPAT- Description Of Test

Police officer physical ability test

Station 1: 400 metre Mobility/Agility Run

This station tests both aerobic and anaerobic fitness. The participant will complete six (6) laps of the circuit for a total distance of 400 metres. The circuit involves running around cones, long- jumping a distance of 6 feet, running up and down 6 stairs, and jumping over 2 x 18" high hurdles. This forms the getting to the problem part of the test.

Station 2: Physical Control Simulator (the Pull and Push Station)

This station involves demonstrating the ability to control 80 lbs of resistance while moving through 180° arcs. This first part of this station is the Pull-phase. The participant grasps a rope on the Physical Control Simulator (PCS) and pulls the weight stack (80 lbs total) off its resting position. While keeping the weight stack off the resting position, the participant moves through the machine-controlled, 180° arc 6 times.

Once the Pull-phase is completed successfully, the participant grabs the bar on the PCS and pushes the weight stack off its resting postion. With the weight off the resting position, the participant moves through six 180° arcs as in the Pull.

The Pull-Push station is the first half of the resolving the problem part of the test.

Station 3: Modified Squat-Thrust-and-Stand and Vault Rail

This station involves a modified Squat-Thrust-and-Stand (STAS) activity - a 'burpee' - followed by jumping over a 3' (.91 m) vault rail. From the Pull-Push Station, the participant moves to Station 3 and begins by doing a STAS so that the chest and hips touch the mat. The participant then stands and vaults over the rail, touching the rail with only the hands. Landing on the feet with balance and control, the participant then does a reverse STAS (to end up on your back) so that the shoulder blades, hips, and heels touch the mat. The participant then stands and vaults over the rail and repeats the activity until a total of 10 Squat-Thrust-and-Stands (5 to the front, 5 to the back) and 9 Vaults are completed. Once the participant finishes the last STAS and stands up in a balanced position, the time is stopped. This ends the timed portion of the test.

This station is the second half of the resolving the problem part of the test.

Sation 4: Weight Carry

This station is not part of the timed portion of the test, but is necessary to successfully complete in order to pass. A rest period of 30 seconds is given between the end of Station 3 and the start of this station.

The participant must pick up a torso bag weighing 100 lbs and carry the bag in a controlled manner a distance of 25'. The bag must be carried so that it is always in front of the participant, above the knees, and must be grasped by the hands only. A proper lifting and carrying technique must be used.

This station is the removing the problem part of the test, and is the last activity that must be completed.

To pass the POPAT, the participant must perform all activities as per the defined protocal and complete the timed portion of the test within 4:15 minutes, and then demonstrate the ability to lift and carry the 100 lb torso bag a distance of 50'.

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Testimonials

"Thank you for helping me achieve a better score (COPAT). I'll be back for the PARE soon!"

Isaac B. (Feb. 2016)

Hi Mr. Lane, I would like to thank you personally for the encouraging words and advice before my SOPAT Test. The tips you gave me and the extra push during my test was very helpful. I would recommend anyone and everyone preparing for their physical test to book it with you.
Jeremy lane is the real deal when it comes to the rigorous physical training preparation. I would rate this facility 5 star !!

Thanks,
Chris J (Oct. 2019)

"I would like to thank "LEPAT" for helping me substantially through the process of getting a great time on the official PARE test. The practice session that I attended earlier was a huge plus in providing me tips and areas I needed to improve upon. The Instructor was clear, professional and the coaching throughout was outstanding."

Rob B. (May 2015)

Awesome!

The practice was absolutely invaluable. I cannot stress how much more confidence I had when it came to do the real thing. LEPAT sets up the practice sessions the way they should be done. I had gone elsewhere to practice before, but there's no comparison to what LEPAT is doing. You guys rock! Thanks so much for the help.
~ Jacob H. (Dec. 2009)

Thanks again for the PARE practice session on Saturday. I have a lot of appreciation for the service and especially how you treated every person who participated - offering respect and encouragement to everyone equally. I wish there was something like what you are offering on Vancouver Island.
~ Leslie W. (March 2015)

I have to say thank you for your training. The breakdown of each section completely helped and your tips were invaluable. I shaved 48 seconds off my POPAT time!

On to the next step I go :)
~ Christina F. (May 2011)

"Just wanted to say thank you for the experience today. It was great to run the PARE and I appreciated the feedback and identifying the areas I need to focus on. I am incredibly motivated to get into law enforcement and this experience reinforced for me that I can absolutely do it. I will see you soon for another practice run."

David B. (May 2015)

I found your suggestions and coaching a big help and it all added up to give me a good PARE time. Also just the opportunity to do a couple of practice runs was a huge confidence booster so when I did go to run the PARE I was a lot more relaxed than I might have been otherwise.
~ Clifford P. June '07

Thanks for your great help on training for the SOPAT. I only trained one time with you, and had from that Saturday till Wednesday to be prepared for the SOPAT. Your training was invaluable. I was able to shave 29 seconds off my time. It was great. Thanks for everything, I would not have been as prepared - both mentally and physically - without your program and experience as a guide. Thanks again
~ Taelin F. (Dec. 2008)

Very Helpful!

The opportunity to practice for the POPAT was incredibly valuable - I went 3 times! I can’t imagine trying to do the test without the familiarity and comfort provided by my practice sessions at LEPAT. I barely passed the POPAT during my first session with LEPAT, and through practice I was able to lower my time by a full 30 seconds!

Your advice and tips were very helpful in helping me to improve my time! Thanks!
~ Jon L. (Nov., 2010)

Thanks to LEPAT, I gained the confidence and familiarity I needed to shave over 20 seconds off my time.
~ Kevin M. Apr. '07

This was money well spent. The value of knowing how to do these tests before you do it in front of an actual recruiter is well worth it. It saved me a lot of embarassment. I found out I needed more conditioning before doing it for real. Thanks!
~ Janice L. May '07

Thanks for all of the tips regarding PARE testing - it was really appreciated.
~ Marie P. (April 2011)

The first time I ran the PARE at LEPAT my time was 3:35, the second time at LEPAT was 3:15 and my third official time with the RCMP was 3:06. Couldn't have done it without your services and you definitely give great tips to reduce time and distance. Thanks so much and I will be back before DEPOT for some more training.
~ Barry M. (March 2012)

Speed and strength are both critical for passing the POPAT, but so is technique. Practicing with LEPAT helped me get through the push/pull. When I did it for the first time I had a lot of problems with it, but after I was shown how to do it properly the push/pull was something I could become confident in! Knowing what to expect and how to do it will ease your mind and allow you to focus on getting a competitive time!
~ Jennier M. (June 2014)

I just wanted to say THANK YOU to you for all of your help Without your help during the practice and even after, I know I would not have passed the POPAT. I really appreciate what you have done for me and cannot begin to express my gratitude to you.
~ Sarb S. (Jan. 2009)

I took the PARE test 3 times before I took the official one. On my first practice test I failed miserably, and I didn’t know exactly what to do to make sure I didn’t fail my test with RCMP. After my test you gave me an honest feedback which helped me see where I was at per my physical ability to pass the test. Your feedback helped me change my workouts and work harder so I didn’t end up failing the PARE. I passed the PARE and I shaved off 1min 4 sec from my first practice test, in 5 weeks. I would not have been able to do this without your feedback, tips and advice. If you are serious about passing your test please do yourself a favour and take the practice test with LEPAT before you go for your official test. I highly recommend it! Thanks a lot!
~ Sunny H. (May 2011)

This is Shane. Maybe you might remember me...Im the guy that came to LEPAT 3 times in 2 months. I took the POPAT for GVTAPS a few weeks ago and Im happy to say that I have passed the POPAT. Thanks to you and all the valuable information and tips you have given me I got a 3:30 on the popat...thats an improvement of 25 seconds since my last time! Thank you very much for your support and I will recommend you for anyone thats looking to do the popat....

You Rock MAN!!
~ Shane R. May '08

"I took the POPAT two weeks ago and passed @ 3:54 mins. Not bad for 38 years old I thought !

Thank you for all your help, it was invaluable."

Tim H. (Oct. 2015)

Great Instruction!

I just wanted to thank you for the oppourtunity that you gave me to run the POPAT the other week. You were really helpful, especially with your instructions on the push and you made me feel a million times less anxious about it. I was able to run it in 3:30 and it was the first time that my legs didn't feel like lead right from the start. Thanks!
~ Julia G. (Sept. 2010)

I thought I was in good enough shape to do this test - it looks much easier than it is!! I practiced twice with LEPAT and trained hard. I was able to successfully pass the POPAT with flying colours!
~ John M. Apr. '07

"As a correctional officer transferring to another department I could not have passed my physical without LEPAT. You were beyond helpful, and the feedback I received was invaluable. LEPAT is an extremely professional, and well run program. I will be recommending LEPAT to any of my friends moving on into a law enforcement capacity without question. Thank you again for everything you do, you TRULY gave me the edge I needed to move forward in the application process."

Sheldon H. (Feb. 2016)

"When I first heard about LEPAT and their practice testing, I didn't think I really needed it. Why? Because I am young and in great shape. I am a US Marine veteran and former cop from the US. I figured I would be able to pass any physical test they threw at me.

I was wrong. The truth is this...

If I had not gone to LEPAT, I would have failed the POPAT. I took the class twice, and was able to shave 25 seconds off my time. The practice not only allowed me to pass the POPAT, but have one of the better times that day. I am competing for only a few available police constable positions -- and LEPAT gave me the edge I needed".
~ J. Cain

"I would have to say that doing the PARE ahead of time with you is the only reason I managed to get the time I did (3:07). I was confident and knew I how hard I could go. Thanks!"
~ Keath H. May '07

Thanks to LEPAT, I passed the PARE!

I attended 2 practice sessions with LEPAT. After the first practice test, I realized I had some work to do. I left that session with encouragement and suggestions as to how to improve my fitness and strength. I am a very active and fit individual, but with Jeremy’s advice I managed to push my fitness to the next level. Between my first session with LEPAT and my official PARE testing, I managed to shave off 52 seconds from my time!

LEPAT gives you the opportunity to identify your weaknesses and receive the guidance required to pass your fitness test. I highly recommend it.

Thanks Jeremy!
~ Monica (June 2009)

"I passed my COPAT! Thanks for your help and squeezing me in last minute!"

Jordana R. (Feb. 2016)

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