Originally Posted by Point & Shoot

The only thing you can do is practice. At pre ADSC I managed 7 heaves but on a metal round bar (which is easier). At ADSC I could do 9 heaves on the wooden bar, which should be harder. So if you can get in some training it will be worth it. All that you can do is try your best, heaves are best effort so if you show that you're giving your all you will be fine.

Alright pal i had my pre ADSC in april and i managed 4 heaves and a run time of 10 minutes 52 seconds and passed but didn't really feel like i deserved it to be honest but the effort i've put in is as sweet as ! the way i see it you have 3 weeks, 21 days to improve press ups and heaves. I can now do 12 heaves on bar and my run times i well in the low 10's/ high 9's you need to just make sure your eating the right things in order to be building the muscle fast and pushing yourself. My training has been second to none and i still have a good 8 weeks left ! just make sure your being strict pal, maybe start off this week doing 60 press ups and 4 sets of 3 heaves if you can and just slowly try and push one or more out each time on the last set, and by the time you hit ADSC you should be up there mate. hope this helps

Originally Posted by Baggo89

Wheadon just to let you know you can't jump up to the bar and use the momentum as your first pull up. You have to get hold of the bar, whether that be jump up or not, then your told to start. Just thought id give you a heads up lol. But like what's been said before just try your hardest and put in 110% effort, which if you really want to join you will do anyway!

Baggo

Sorry baggo, I meant that is a good way for him to train for the heaves, not to do it when he gets there! Imagine the stick you would get from the PTI's for trying that at ADSC haha!

Ah right my mistake haha just thought I'd say just in case! Haha yea you'd get a good old bollocking I think! A few guys kept getting the back extensions wrong at ADSC and the PTI's said they were going to beast us in the gym that night! Scared the shite out of us like, wasn't actually that bad though....thank god hah

Baggo

what are the other strength tests in the gym... we never did any other ones at pre selection, only heaves, running and jerry can... im not too sure what to expect at selection... im a bit concerned there gonna hit me with something an i wont have a clue what to do... any help on the exact run down of the weekend... ;) thank you

If you search this thread there's alot of good detailed posts about the whole weekend! The strength tests you do are heavies, back extension, dead lift and jerry can run, none of which are to hard to be honest. When you do the gym session in the afternoon you'l more than likely do press ups and sit ups but these are just all part of the circuit so there isn't a set limit you have to do, it's just to see your drive and determination when doing phys!

Baggo

Originally Posted by choco2607

what are the other strength tests in the gym... we never did any other ones at pre selection, only heaves, running and jerry can... im not too sure what to expect at selection... im a bit concerned there gonna hit me with something an i wont have a clue what to do... any help on the exact run down of the weekend... ;) thank you

I was told they were the main things people fail on. "The other tests are there to just pad it out".. So as long as you passed pre-selection theres no reason why you shouldnt pass ADSC

Originally Posted by Baggo89

If you search this thread there's alot of good detailed posts about the whole weekend! The strength tests you do are heavies, back extension, dead lift and jerry can run, none of which are to hard to be honest. When you do the gym session in the afternoon you'l more than likely do press ups and sit ups but these are just all part of the circuit so there isn't a set limit you have to do, it's just to see your drive and determination when doing phys!

Baggo

hey baggo, what other exercises do you do in pt in the gym an how long does it usualy last for, your not made bust out 44 press ups in 2 mins are ya? cheers mate..

This is what happened on mine: got over to the gym and set up a row of mats in the middle of the hall with 4 cones on each corner making a big rectangle then 2 cones in the middle of the back side of the mats to make a little doorway sort of thing. We then did about 10-15 minute warm up which consisted of just running around the hall, change of direction etc etc. Then we paired up and lined up along the mats and selected an A and a B. A had to get into press up position and B ready to run around the cones,when the whistle went B had to SPRINT around the cones twice, going out the 'cone doorway' and back through, while this was going on A had to do press-ups then swap over. We did this with sit-ups and burpies (or Bastards as the PTI's called them haha). We then had to do it running around 3 times. After that we did a little shuttle run relay race in groups, 4 groups in total. This consisted of sprinting to the first marker, bang out 10 press ups then sprint back and next man go, we did this for sit ups and burpies. Shouting last man when we had all done it. It lasted about 1 hour I recon, maybe an hour and half. Went really quick to be honest, even though it was hard work I actually enjoyed it. Just make sure you put in shit loads of effort all the time because your constantly being watched.
Hope this helps mate

Baggo

Originally Posted by Baggo89

This is what happened on mine: got over to the gym and set up a row of mats in the middle of the hall with 4 cones on each corner making a big rectangle then 2 cones in the middle of the back side of the mats to make a little doorway sort of thing. We then did about 10-15 minute warm up which consisted of just running around the hall, change of direction etc etc. Then we paired up and lined up along the mats and selected an A and a B. A had to get into press up position and B ready to run around the cones,when the whistle went B had to SPRINT around the cones twice, going out the 'cone doorway' and back through, while this was going on A had to do press-ups then swap over. We did this with sit-ups and burpies (or Bastards as the PTI's called them haha). We then had to do it running around 3 times. After that we did a little shuttle run relay race in groups, 4 groups in total. This consisted of sprinting to the first marker, bang out 10 press ups then sprint back and next man go, we did this for sit ups and burpies. Shouting last man when we had all done it. It lasted about 1 hour I recon, maybe an hour and half. Went really quick to be honest, even though it was hard work I actually enjoyed it. Just make sure you put in shit loads of effort all the time because your constantly being watched.
Hope this helps mate

Baggo

I'm awful at press up's, I can do about 10, then I collapse in a heap!! haha!! im doooomed!!

Hahaha don't worry your not tested on how many you can do. As long as they can see your putting max effort in then you should get graded well! It'l be said over and over again but if you put maximum effort in to everything you do then you will do well, whereas if you just do the tasks without any effort or enthusiasm then you'l more than likely get deferred! As the saying goes...You only get out of it what you put in. Good luck with ADSC either way, just crack on and enjoy it and you'l do fine!

Baggo