Last minute POC prep

[Scouser]

Alright guys,
Looking for any advice thats available here!
Basically, I've went for my initial interview at my local AFCO only a week and a half ago and have got a place on a POC in about 2 and a half weeks from now, the reason its so soon is that if I make it through the selection process quickly I'll be able to get sponsored through my last year of Uni. This wasn't what I had planned and so finding out I had a month to prepare for my POC came as a bit of a shock. However, its worth going for as if the worst happens and I dont pass, I can always have another go early next year. I train all year round anyway so its not like Ive been starting from scratch. Most of my training is normally based around endurance activities and basically lots of running, however, until recently I have never focussed on upper body work and I'm starting to brick it with only a few weeks to go. I had planned on having months to prepare myself fully for my POC to realistically go in aiming for top marks on the RMFA but thats a lot to ask in only one month. I'm getting better and I feel like I can pass it, however, I dont want to take any chances and want to be in the best shape possible when I get there. I've searched and read loads of threads on pull ups, press ups etc and have tried different tecniques, does anyone have any good advice about how i can give my body that last big boost. I eat well, have a good training pattern, but as I mentioned, push ups and pull ups need to be improved. Mentally, I've read loads about current affairs and all the standard RM stuff thats been discussed about many times on this site but if anyone has any useful sources that I should be reading then let me know!
Any advice would be great, especially any of those lads who have been through it recently.

Cheers,
BJ

[TDB]

Welcome! Just wondering what your training has consisted of over the last year? Then i'll give any advuce i can...

[Scouser]

Until recently my training has been pretty much solid running, with the exception of playing football and squash. I would usually run 4 times a week. Play squash once a week and football once a week (approx). Since Easter time I've changed to running every day for 4 days then a day off, sometimes using this for a light swim. My running is always over hills, sometimes 30mins on tough hills so its very intense, other times running in woodland areas but for an hour to an hour and a half. I do all my running in full tracksuit and hoodie to make it tougher and train about once a week in boots. I usually jump in the shower before I leave to get the added weight. On top of this I've recently started doing the bleep test at least 3 times a week. Until Easter time I did little if any upper body work, sometimes brief weights but nothing worth bragging about! Since then I've tried doing pyramids/max in 2mins/etc, trying out loads of the things I've read. I'll do about 45 mins each day now (except rest days) but only half of that time is spent actually doing the exercises, obviously resting inbetween.
Hope this helps build a decent picture up,

BJ

[fmay4]

Hello mate, you say a few weeks, that wouldn't happen to be the 3rd of July would it?? If so welcome aboard! Basically the only advise I feel qualified to give (I know nothing technical) is do it every morning and every evening, without fail, the effect is surprising. Also don't count reps because that is just another mental barrier to overcome "Oh no, I did 1 less than last time!!?" just do everything to failure.

Cheers and hope to see you in a few weeks,

Fred

[Scouser]

cheers fred, yeh thats the one. 2 weeks to go!
see you in a few weeks mate
BJ

[Brian-]

see you in a few weeks mate
BJ time

Blimey that's a bit full on, you haven't even met him yet!

[Blackadder]

Hi Scouser...

I'm on that POC too!

Are you going by train via Crewe? We could travel together! Help the journey pass.

[tomharto30]

Lads I have got a PRMC on the 3RD of July, but I had and passed a POC back in November, so any questions feel free to fire away. The one thing I did notice is that because there is so few people on the POC you are watched a lot more closely, which is good because if you dont pass some of the tests and you put every single bit effort they will see that and you are likely to pass.

[SYKES]

Hi, I did a POC in April but flunked the Endurance course I'm going for a PRMC now. The course was about 85% physical 15% leadership/intellect, for me anyway.
The best advice I could give would be to concentrate on sprint work and if you can, practice the bleep test before you go down, as The PTI's were surprised that so few of us had tried to get a copy and practice!

Keep reading a good newspaper daily and try to be objective and not biased in your discussion ex.

I dont know what to say about the upper body tests. I just know that I wasn't training hard enough before I went down but managed to knock out about 10 or 20 more on the day through SHEER ADRENALINE and nerves. Concentrate on correct form with press ups and sit ups as the PTI's deduct from those who aren't conforming with the standards.

Train yourself to cope with performing upper body tests AFTER a hard cardio session as this will replicate the way it is done after the bleep test in the Gym.

The bottom field session is HARDCORE, but you will get through it with a bit of grit and spit! The lunch you get after the bottom field session is probably the most important meal you're gonna get at the POC as it comes just before the ENDURANCE COURSE. It was a tuna pasta bake on mine, EAT IT ALL no matter how fast you must scoff it. The endurance course requires EVERY RESERVE of energy you have.

The PTI's like to see those who are mentally alert and switched on at all times so listen in and dont stop marking time!
Best of luck mate.
I found the course EXTREMELY TOUGH particularly 'black tuesday' but keep high spirits and you'll be fine.

Give us a shout if I can be of any more assistance!

Sykes

train hard fight easy!

[Scouser]

Some great advice there, cheers fella. Just counting down the days now and trying not to injure myself while training! Blackadder - not passing Crew but I'd imagine we'll cross over around Birmingham. Let me know your plans, obviously heading down Sunday but havent planned any time yet. good luck with PRMC tomharto, let us know how you get on.
BJ

[tomharto30]

Cheers mate, good luck to you as welll.

[fmay4]

Well Guys - day after tomorrow!!! What time is everyone arriving - that must be a hell of a train journey! You guys preparing an essay from deadhead's diary? I reckon even if the topics are different there is no harm in taking an hour to go over one of them so you have a rough idea of what you would write.

Just went shopping today for painkillers and tape for feet!! It's all getting very real now - starting to look forward to it in a wierd way!

Good luck with the preps,

Fred

[Blackadder]

The journey is a bugger...

I will prolly take the 09:35 from Crewe...arive in Brum at about 10:45 for the 11:00 to Exeter then on to Lympstone for 14:42 or perhaps the later train getting to Lympstone for 15:51.

But whichever.....I wish all you guys good luck!

A few bits of advice I have picked up....one from a pharmacist....ABSOLUTE MAXIMUM daily dosage of Ibuprofen is 1800mg......which is 9x200mg tabs. The max stated on the packets is 6.

Unless of course you wanna run the risk of dizzyness and difficulty breathing!

The best waterproof dressings are without doubt 'Tegaderm' by 3M, designed as after surgery waterproof dressings....designed to stay on....for two weeks! showering daily.

'Live long and prosper' guys...

Hey Fred...what tape are you taking....is there enough for all? heheheh

Andy

[JCAP3]

Good luck guys - only advice i can give is DONT GIVE UP no matter how f**ked you feel. Also, prepare for the thrashing of a lifetime before the bleep test starts (best to be prepared for that) and make sure you get to level 11 at an absolute minimum (no second chances for failure on the bleep test). Don't be the first to go.

The best advice I could give would be to concentrate on sprint work and if you can, practice the bleep test before you go down, as The PTI's were surprised that so few of us had tried to get a copy and practice!

They said that to us too.

• Don't speak too much during the discussion exercise
  Listen to orders carfefully
  Be prepared to do the assault course atleast twice for "poor effort"
  Don't bottle out on the high board (swim test)

Oh yeah, don't scratch [/list]

[themattmeister]

All the best lads.

Don't be soft and VW on bottom field.