During my own preparation for the police agility test, I was concerned about my running technique….or lack thereof. Having formed the belief at the age of 9 that running is overrated, I found myself somewhat apprehensive with the requirements of the agility test. So then started my search for a personal trainer. It’s hard to find a trainer who can be pushing you to your limits one minute and then have you laughing the next – which is why I’m wrapped to have found Russell’s course on the internet. To find an 8 week course which not only helps you build up your strength and improve your running technique, but which is specifically designed to help people pass the police agility test is so beneficial. Russ provides invaluable information on everything associated with the police agility and a healthy lifestyle, including nutritious eating, the best way to tackle the obstacles and what you can expect on the day of your test. His expertise is unmatched and his enthusiasm and dedication to helping every student succeed is incomparable. If you want to give yourself the best possible chance to pass the test first go – then Russell is definitely your best bet! Viktoria
	I had a number of personal training sessions with Russell from Prime Motion prior to attempting the Police Agility Test and must say unequivocally, it was the best thing I could have done to prepare for the day. I first came to Russell unsure whether my physical abilities and fitness level would be adequate to pass the Agility Test. After an initial assessment, Russell worked with me over a number of weeks, building on my strengths and improving my weaknesses. We had some sessions on an athletics track where Russell helped with my running technique, teaching me pacing, style and rhythm. Other sessions were conducted on his replica agility course, where he taught methods for approaching each obstacle and overcoming them with efficiency, speed and safety. And then we just practiced and practiced and practiced, until the course became second nature. Everything became so familiar that on the actual test day it all felt so natural and easy. I can now happily say that I successfully completed the Police Agility Test in good time - I honestly dont know whether I would have been successful without the training I had with Russell and the access to his obstacle course. Russell is extremely attentive, professional and fun. He gave me greater confidence in my abilities, and his support, encouragement and belief in me were invaluable - he was with me all the way, and my joy and pride in passing the test was shared equally by him. Regardless of your fitness level or athletic prowess, I highly recommend, as a minimum, an assessment on the agility course with Russell. He will honestly assess your ability and offer advice as to the best path to take thereafter to ensure your success. Do yourselves a favour - you will not regret it. Thanks Russell for everything you have done for me, for your passion and for having the vision to establish a training course specific for police applicants. Because of this, I am sure, so many more of us will succeed in our dreams. Nicola
	Thank you Russ for all your help. Working with Prime Motion Fitness has not only helped me pass my Agility Test, but it has further prepared me for my journey to my new proposed career. My work with Prime Motion has really given me a good insight into what is ahead of me and I am looking forward to my final step of the process. Thanks again Russ. P.S The agility practice course is fantastic! Royce
	I first heard about Russell from a friend of mine who is a current recruit at the Police Academy and so I started an 8 week course with Russell in January of 2007 with my goal being to successfully complete the Victoria Police Agility Test which is a vital part of the application process. Russell has designed a specific program for this very specific goal and has poured a huge amount of effort and money into building a replica agility course. By week 3 of the course I started to see and feel the benefits and realize how much I was improving in strength and fitness every week thanks to Russell's program. I have always found Russell to be punctual, flexible with times and friendly but also able to bring out my best and get me to push myself to greater heights. He is incredibly motivated and very passionate about all the applicants he sees and helps. When we first started all those months ago I didn't realize just how unfit I really was and it's only now after losing the best part of 10 kilo's and being able to visibly notice muscles and curves that weren't there before that I'm glad I decided to do something about it when I did. I can also now jog comfortably for long periods of time which I never thought I would be able to do. I feel fantastic! The best part about it is that I have recently successfully passed the Victoria Police Agility Test and it's all thanks to Russell! I couldn't have done it without you. Colleen
	Although I had been preparing for the agility test by running and doing a few weights, I wasn’t exactly sure whether I would pass. I had heard many stories about females struggling with a couple of the obstacles and didn’t want to take a risk of failing my first attempt.   I gave Russ a ring and arranged a time to go over the obstacle course. It was the most fun I have ever had in a training session! When he needed to be tough on me he was. When I needed support he was there for that too. Russ showed me the best techniques for each obstacle – and when you have a set time limit there is no point wasting time on inefficient technique. By the time I had completed a couple of sessions with Russ I was ready for the final hurdle – the agility test at the PoliceAcademy. With all of the preparation and advice from Russ, I could even sprint the last 200 meters to get an awesome overall time.   The agility is just one component of the recruiting process, but one of the most important. How else will the selection panel know that you are physically fit for the demands of policing? Give Russell a ring and make sure that you are going to be just as proud of your result as I am.   Kate
	I would highly recommend Prime Motion to anybody considering applying for the Victorian Police Force. Before training with Russell I had no idea what to expect of the Police Agility Test. People can describe it to you but nothing compares to actually running through it yourself. Running the obstacle course was the perfect way for me to prepare for what's to come when I tackle the "real thing". I'm now aware of my strengths and weaknesses and can focus on the areas that need development. Not only do I know where I need to improve but I also know how. Russell has given me tips on running technique and shown me how to improve my aerobic fitness and strength. More importantly, he's given me confidence. The encouragement and support I received was invaluable. I've gone from someone who hated physical activity to someone who enjoys training and I have no doubts that I'll reach my goal. Nadine
	Only for the Committed I came across Primemotion whilst searching on the internet for information on physical testing for the police. In early 2006 I decided that I wanted to join the police force. This was a big goal as I was 125kg and in my early 40s. Most people criticized me and said that I was totally unrealistic. I started out small and now 12 months on, I have lost 35+kg and much more focused. Living and working in Sydney I decided to 'face the devil' and travel to Melbourne for a day and undergo the agility test rehearsal. Russell has put a lot of work into duplicating the actual agility test - right down to fine detail. This demonstrates his in-depth knowledge about training, and the agility test itself. Although the test clearly identified my weaknesses, I was able to build on my strengths through Russell's professional advice on using the most efficient method for attacking each obstacle. I left the test in a very positive mind and much more relaxed about the coming actual agility test. I recommend to anyone who is contemplating attempting the agility test to come and speak with Russell and at least undergo the assessment as this will let you know where you actually stand. It is important to do the assessment early as we all need improvement and need sufficient time to fill the gaps. However, it is no good applying yourself if you are not committed. This commitment does not end with the agility test but before, during and after the Police Academy. John Sydney 31st March 2007
	Before having heard of Russell and Prime Motion late 2006, I was working out in a gym and with another Personal Trainer. Something was missing though. That's until I met Russ. I had only two months until my Police Agility test and being a mature applicant of 39 years, this was the main part of the Police entry process that I was worried about. I needed the confidence and encouragement that I could pass the agility. Russell gave me the training, confidence and motivation I needed. It was mind over matter. I was also one of the first to train on his newly constructed agility course, the obstacles of which are identical to those at the Academy. I was fortunate enough to train with Russell on this course. Russell was the missing link between the physical aspect and what is also needed to pass the agility, confidence. His knowledge and expertise in this field, his professionalism and his sheer down to earth attitude all provided me with that missing link. Thanks Russell, for believing in me. Without your help I doubt I would have passed the Agility test in February. It was the best financial investment I had made in a long time. Nick
	I approached Russell after failing the police agility test twice. I trained with Russell for 6 weeks prior to my 3rd and final attempt and passed! I have no hesitation in recommending Russell, I have found his fresh, individual and specific approach most effective. I found his personal training skills and attributes to be of the highest quality; Russell has the unique quality of being able to motivate you both mentally and physically. Thanks Russell for helping me achieve my goal! I'm so glad I made that first phone call to book in a training session with you. Don't chance it, prepare for it, I'm so glad I trained with Russell. Renee
	I cannot thank you enough for all that you have done for me. We've only had a handful of sessions, however in that time you have done more for my physical and mental state than anything or anyone else in preparation for the agility. I'm so happy I passed the agility test with flying colors! Completing the identical obstacle course that you have constructed (especially the fence!) improved my confidence and self-belief leaps and bounds. In addition to this, your constant encouragement and support was not only motivating, but also provided a comfortable environment which in turn made me want to work harder than ever. I couldn't have got through without you, and I will continue to be thankful for your efforts for a very long time. You're an amazing person and I wish you the best of luck in all your future endeavors. Kellee
	I signed up for Russell's Agility Prep course 9 weeks ago for several reasons. Firstly I was unfit having not done any exercise since a motorcycle accident 8 months prior. I wanted to learn precisely what was involved in passing the agility test and undertake specifically tailored training to achieve that goal. I also felt that Russell being a serving member of the force and his role at the academy lent him huge credibility. Having completed the course I can say I was not disappointed, all my expectations were exceeded. I am fitter now and more mentally focussed than I have been for years and now feel totally confident in my ability to pass the agility test. I have absolutely no hesitation in recommending both Russell and his program to anyone wanting to successfully prepare for the agility test. Neville Caulfield South
	Not being a natural athlete, nor someone who is particularly fond of running, I was apprehensive about the requirements of the Agility Test. Enrolling in Prime Motions' 8 week Prepatory course laid the foundations that allowed me to successfully pass the test, with time to spare! Group training was an excellent way to learn the requirements of the test, and the camarederie and support of the entire group helped to keep motivation levels high. Russell's approach to training allows each and every group member to feel supported and to have their training individualised to ensure that they are getting the most out of each session. Russell takes a holistic approach to ensure not only do you understand and feel capable of passing each of the obstacles, but you also learn many tools about nutrition and general well being. Following the food plan and training diary as prescribed allowed me to also have the added benefit of losing six kilos during the course! With the Agility Test now behind me, I will actually miss getting up to meet the guys to run laps of the park and scale fences at the early hour of 8am on Sundays! To anyone thinking about enrolling in the course, I can not recommend it highly enough. You do not need to be super-fit. Just make the commitment to follow the plan, make the most of the support and give it everything you've got. If I can complete the training and pass the agility anyone can!! Thanks Russ! Michelle
	I knew getting in shape for the Victoria Police Force wasn't going to be easy, 10 weeks ago my BMI was 32.5 (116.2kgs) ...and then I met Russ!! "The Biggest Loser" has nothing on this guy! After completing his Agility Prep Course and nutritional program, I'm ecstatic to report I'm currently 96.5kgs (27.6 BMI - 20kgs lighter!) and in a very commanding position coming into my agility test. Thanks for everything!! Rob
	The Victoria Police Agility Test was something unknown to me in terms of, 'what is the best way for me to go about this?' I am a firm believer that 90% of any physical task can be conquered by good mental preparation, so it made perfect sense to come and see Russell Kempster of Prime Motion Personal Training. My one and only session with Russell gave me all the tools and confidence I needed. I was able to complete the Agility Test well under the required time. Russell has the unique advantage of being able to share his in depth knowledge of the Agility Course, therefore providing all his clients with a familiarity and ease of mind heading into their test day. I have worked with Personal Trainers in the past but I can safely say that none have ever approached me with the enthusiasm, knowledge, honesty and unparalleled care for their client's success the way Russell has. I have no hesitation in recommending Russell to anyone wishing to increase their level of fitness, as I am sure they will achieve the level of success that so many of his clients aspire to. Thank you Russell and Prime Motion Personal Training for getting me one step closer to achieving my dream. Paul
	I started my training with Russell as I needed to build up on my fitness and perfect my running technique so that I had a real chance of passing the Victoria Police Agility Test. After my first session with Russell I could already see the benefits of training with him. Russell always puts in 110% so you know that every training session is beneficial and definetely worth the money. I can happily say that i have now passed the Victoria Police Agility Test, and without Russell to help assist with my training i'm not sure that I would have made it. Thank you Russell! Lee
	In the past, I've always found it very hard to get motivated to exercise. I work in IT so my job is very sedentary. On top of that, I was living on junk food (McDonalds, KFC, Red Rooster for at least 4 meals a week). I've been training with Prime Motion twice a week for 4 months now. Russell comes to train me whether I feel like it or not, which means I have no excuses and it always happens. I feel so much better about myself as a result of this program. I have: More energy Better sleep Better posture Less of a fat gut (I can see my feet again and a six pack is emerging) I also eat much better and still enjoy food. It used to be a struggle to run for 5 minutes but now I can play a full game of touch football (40 minutes). To me, a personal trainer is invaluable and I would highly recommend it to anyone who values their health. Brett
	Russell Kempster was a god-send for me. I couldn't have lost weight and finally felt good about myself without his help. His enthusiasm, motivation and professionalism helped me achieve my goals in a controlled and safe way. Thank you so much Russ! You're the man! Steve
	Finally, a personal trainer who doesn't think he's a drill sergeant in the army! Russell has a unique way of getting the best out of you in an encouraging and motivating manner (don't think that means you get off easy though!). With his professional approach to both training and dietary advice, I've lost 12 kilos in just over 3 months and feel better than I did 20 years ago. It's probably also added 20 years to my life. Thanks Russell, I would highly recommend you to anyone serious about long term health and fitness. Colin
	What I like most about Russell's approach to personal training is the way in which he teaches you as well as trains you. I've learnt a lot about how to do things more effectively and more efficiently. I'm pretty busy so it's important to be able to get the most out of the time I allocated to my health and fitness. When I'm not actually training with Russell I'm still using the information and the knowledge he has given me to make better choices. In particular my eating habits have improved out of sight. It's amazing how with just a few minor adjustments you can get such better results. If you think you might benefit from using an accredited personal trainer, you'd be right, and Prime Motion Personal Training should be your first port of call! Thanks Russ Mark
	I'm happy to report that I passed the Victoria Police agility test with ease - thanks to Russell. I can honestly say that without Russell I doubt I would have passed. My fitness was way below what it needed to be on the day and it was Russell that pushed me more and more each week until we hit the mark. The support and encouragement he offered was unwavering. He prepared me physically and, just as importantly, mentally for test day and it paid off. All I can suggest is that as soon as you apply for Victoria Police, go and see Russell and start your agility testing fitness regime. If nothing else, just go and see Russell for an assessment. He may say that he thinks you are fit enough and that you don't need training but at least then you'll know and you'll have had a run around his simulation track. You don't want to get to test day and feel that you haven't prepared enough. I started out not being able to run at all but now I can go for a 4-5km run. So not only have I passed the agility test, I'm so much fitter and feel absolutely great. I've completed the Victoria Police application process and have been advised that I've been successful. I am very hopeful that I will be included in the next squad that is announced. You can never prepare too much - I can't recommend Prime Motion highly enough. Mel
	Having done and failed the agility test once, I was not sure if I was going to make it the second time.  Running fitness has never been something I have embraced.  I am more of a walking kind of gal, going for a 6 km walk most days.  It would be fair to say I HATE running with a passion.  So pushing past that barrier was always going to be difficult for me.  Add to that that I will be turning 47 this year and I really was up against it.  If it were not for the career I was focussed on, I would never have been able to do it.   Hearing about Russell's course was the best thing that could have happened for me.  Russell taught me some running techniques which made improving my fitness level a reality.  The running I was doing on my own, would never have got me over the line.  Getting fitter certainly helped me conquer that "bloody" platform.  Jumping the platform over and over each week also helped enormously to get the confidence that I actually could do it.   The "homework" assignments of keeping a food diary also was a great help.  While we all know how to eat healthy, knowing and doing are two different things.  Having to write down what you ate and hand it in, certainly kept me on track for the duration of the course - and even now.  Dropping 5 kilos gave me the push start, to keep up this lifestyle change.  I feel and look better than I did in my early 30's.   Russell's interest in individuals also helps to keep you focussed and eager to do well.  His great personality makes any course you do with him fun and challenging.  You also meet some other great people who you have something in common with and help to motivate you.   Thanks again Russell, I don't think you will ever know how much I appreciate what you have done for me personally.  Passing that agility test was the most rewarding thing I have done in a long time and I look forward to the next stage of my application process.   Sue

	I saw Russell only once – the day before my Agility Test. I was reasonably confident with my level of fitness, but I wanted a trial run over his practice obstacles. In only one hour, Russell took me over each obstacle, showed me the best techniques which would get me through in the fastest time, and gave me much inspiration and motivation. The next day I breezed through the obstacle course with ease, while many others struggled. I believe Russell’s advice shaved off a good 30 seconds of my time! Since then Russell has been a great mentor, giving me advice with my selection panel interview and keeping me motivated when the application process seemed to take forever! I am now starting training with the academy next month and am in regular contact with Russell, who gives me tips on what to expect and what sort of training I should prepare with. Russ is one of the few people I know who truly love their job. His passion shows through his dedication to his students/trainees and the ongoing support and contact he keeps with us. I highly recommend anyone who is even remotely nervous about their agility test to see Russell, even if it’s only once – it did wonders for me!   Tess
	Without Russell I wouldn’t have passed the Victoria Police agility test. It’s just that simple.   Training with him in the lead up to the test not only improved every one of the capabilities required for good performance, but also did wonders for my confidence. Practicing the obstacle course over and over was tiring, but on the day (when it mattered!) each jump, step and roll over the course was familiar.   One look at the accuracy of the practice course Russell has constructed illustrates the commitment he has to the success of each of his clients. He shares each triumph along the way with genuine warmth and excitement, bolstering confidence and always lending an ear to what must be mind numbing questions….especially when he’s hearing them for the eighth time around!   The enthusiasm and energy Russ brings to each one of the training sessions is infectious, even on a rainy Sunday morning – watch out for Russ’ interesting nicknames! I couldn’t recommend anyone better to help get you that one step closer to joining Victoria Police.   -Jen
	I have never really been into competitive sports and had never considered myself particularly agile either. I always struggled with gymnastics and anything of the like, so I was quite nervous about doing an 'agility test.' Training with Russell and doing the 8 week course was everything I needed to not just pass the agility test, but to finish with two minutes to spare. Learning proper running techniques, having a strict training program to follow and having the obstacle course to practise on was invaluable beyond words. There is nothing like turning up for your agility test knowing exactly what to expect and how to approach everything. Come the day of the test, it felt like a walk in the park. David