RSC Lichfield 2nd/3rd October

[Chris Deeside]

anyone off here going then?

[Chris Deeside]

i passed it

1.5 run - 10:03
heaves - 9
jerry can - pass
dynamic lift - 55kg
static lift - dunno never asked


catterick now on 5th november.

[thundersafety]

Good on ya mate

Just wanted to ask what the heaves are?
And the dynamic lift now i think about it

[Chris Deeside]

The Carry
This test confirms the strength of the muscles in the upper arm and shoulder girdle. You will be required to carry two jerry cans(large water containers) each weighing 20KG (44lb) over a set course at a constant speed of 5.4 kph.

The test result is measured as the distance in metres achieved while keeping up with the set pace.

The set course is a distance of 150 metres which is expected to be completed in a maximum of 2 minutes.

**You will be dresses in civilian sports clothing, not uniform as depicted in the image to the left**


The Static Lift

With the feet shoulder width apart, bent legs and the back kept straight, you will be required to pull against a device called a Dynamometer which is attached to the floor. This measures the maximum amount of force you can exert in a single lift.

The result of this test is measured in kilogrammes.


The Dynamic Lift

This test measures how much weight can be lifted from the floor to a height of 1.45 m (the height of a 4 tonne truck) Using an Incremental Lift Machine, at a start weight of 5-10 kg, you will need to lift the weight safely to a height of 1.45 m. The maximum weight needed is 55kg.

The weight will then be increased progressively after each successful lift. Lifts are made with the legs bent and the back straight.

The result of this test is measured in kilogrammes.


The Back Extension
The large muscles in the back are used during the lifting and carrying of objects and when marching with loads. The strength of these muscles is measured using a special Back Extension Rig.

You will be strapped into the rig and asked to extend your back as much as possible against a resistance. The force generated by the back muscles is measured in kilogrammes on a digital readout.


The Run

First you will warm up with a run and walk in a squad (as a group) for 6 minutes over a distance of 12 hundred metres. This is then followed immediately by a timed 'best effort' (individual) run over a measured distance of 2.4 km (1 1/2 miles). The course will be on level ground and on a good running surface.

The required time will depend on what job you have applied for.



The Heaves
Hanging under-grasp from a beam with the arms fully extended, heave the body up towards the beam until the chin is clear of the top. Once this is reached, lower to the start position under control ensuring that the arms are fully extended.

This is repeated as many times as possible but is a 'best effort' test.

This particular test does not have a pass or fail score but does help towards your overall fitness assessment while at the Recruit Selection Centre.





ANYTHIN ELSE YOU WANNA KNOW, DONT HESITATE TO ASK.

[mfat_man]

Good post Chris

[thundersafety]

Blimey yeah that's a great post thanks very much!!

I had heard of lots of those but wasn't sure exactly how they were measured etc so thank you.

I think I will be ok with most of those although i'll have to try the jerry can one with the weights at the gym as I've never tried that before.

I have handed in my Application forms but still waiting for a Reply from the AFCO, getting excited though

Thanks again Chris if I think of something else I will ask.

[Chris Deeside]

jerry can walk

just lock ya arms by ya side and grip as tight as you can.. they get a bit slippy though, even more so for us because it was lashin it down at the time!

not 1 person failed though.

only 1 person dropped out of the run aswell... why go all that way, into the second day to just give up like that? beyond me anyway...

[thundersafety]

Definately mate if there is one thing that you can have no excuse not to pass its the run (I guess unless you have been ill or something) as you cant say you didnt know what the test would consist of

So what Corps are you joining? I realised I never asked.

[Chris Deeside]

infantry mate

1st battalion the cheshire regiment

[thundersafety]

Nice one good for you had a couple of mates who were in Infantry hope initial goes well for you

regards

thunder

[Chris Deeside]

havent got a scanner, but heres some pictures of the timetable for ya

hope it helps.

day 1


day 2

[hitman1716]

A wee bit off subject but in the timetable it says the mile and a half is a circuit around camp, does anyone know if this is the same at Glencourse, someone told me that glencourse run is done on a single track, and you need to watch your footing as it can get boggy. Doesnt really matter as a mile and hald is still the same distance on concrete or boggy track. i was just wondering if would someone please advise, thanks.

[thundersafety]

Thanks Chris you have been more helpful than I even hoped!

Finally got my BARB test and 1st Interview date im excited the 'ball is finally rolling' so to speak.

[Chris Deeside]

no worries fella

i've got my oath of allegiance this mornin

[thundersafety]

Nice one on the Oath

You must really feel like you are joining now

As always I actually thought of another question

Im pretty sure I am fit enough for the run etc (I did my last 1.5mile in 8:47) but is it worth me doing some longer runs?

I normally do a 6 miler (about 46 mins) and a couple of 3 milers (about 20 mins) in a week, would it be worth doing something like a 10 miler for the real endurance? Or should I concentrate on shorter runs for now?

I know this is over detailing my training probably but was just wondering?

Thanks again

thunder