When I first signed up for the PCC, I figured the century would be a walk in the park. Thankfully, I tried it and was humbled by the fact that I couldn’t even do it. I didn’t even come close!
I also didn’t complete it the second, third or forth time I attempted it as well.
Thankfully, I was able to train hard and was able to pass the test when it really counted. Below are some of the “tricks” I used to go from not being able to do the century at all, to finishing it fast and strong after a 3 day workshop:
#1- Train early and consistently for the physical test it is.
I know some folks who started training for the century 2 weeks before the PCC. I don’t know about them, but I don’t think I could have passed if I had put off training for that long. If you sign up for the PCC 2 months out, get started asap!
#2- Work on your weakest section 3 times a week.
Most folks have a weak point in the century like the push ups or the pull ups. For me, it was the hanging knee raise. It was a challenge to hang that long. It’s for this reason that I made sure I did 20 consecutive hanging knee raises 3 times a week at the end of a workout.
#3- Attempt the entire thing 1-2 times a week.
I know it’s tempting to skip over the century and save your energy for the other stuff you would rather be working on in your workout. It’s so easy to just keep putting it off. Even so, make sure you at least attempt the workout at least once a week to train the specifics of the workout.
#4- Time yourself once you can go through the whole thing.
The test has an 8 minute time limit, but I knew I didn’t ever want to feel rushed. Once I could do the whole thing, I started timing myself to see how fast I could do it. By the time the PCC rolled around, I was doing it in under 3 minutes. This gave me the confidence to relax and take my time when the actual test was happening. My coach told me I didn’t have to go so fast and rush it, but to me, I was taking it easy which gave me loads of confidence.
#5- Emphasize a big ROM during training.
The coaches are going to be watching you like a hawk to ensure your technique is good and you’re using enough range of motion for each rep. If you don’t go deep enough or rise high enough, the rep won’t count and they’ll say “no rep.”
Hearing the words “no rep” can be frustrating. It can make you feel like you’re getting tired and you’ve just spent all of that energy without it counting. So play it safe and go for a big range of motion with every rep while training so there’s little chance of letting your reps go shallow.
#6- Don’t stress yourself out during the workshop.
Even though you can rock the century on your own, it’s a different story at the PCC. You do the test after 3 days of training, eating a different diet and sleeping in a different bed. I myself had a lot of trouble sleeping because my mind was racing with ideas and thinking about what I learned the day before.
To top it off, you’ll be playing with all sorts of techniques that will be like shiny new toys to your body and mind. Your muscles will be working in ways they seldom have before.
All of this means that both your body and mind will be under stress that you’re not accustomed to for 3 full days before you take the test. It’s for this reason, that some folks who could do the century without any issues on their own struggled or even fell short when performing the test.
So take it easy during the 3 day workshop. Play with the new techniques and work hard, but there’s no reason to push your limits and then fatigue yourself for the test. Relax a bit, you’ll have plenty of time after the weekend to throttle yourself all you like.