Police Officer Preparation & Law Enforcement Resource - Archive

I have a couple weeks left to start my academy and I am currently training a lot! I do allright in running (I actually love to run), sit ups, body drag, etc.

My biggest nightmares are pull ups (chin ups) and push ups. Luckily, I do not carry any excess weight around with me (female, 5'6" and 110 lbs) but of course, I lack some muscles.

What do you recommend to train for my pull ups and push ups? Is there a certain "know-how" ???

Thanks for your advices! Pump me up :D

Vpol- I had the same problem as you when it came to pull-ups/chin-ups. When I started working on the problem back in November I could "0". I asked the same question of people who had gone through the academy and they gave me this advice: "The best way to be able to do more pull-ups is to do more pull-ups". Funny, huh? The same advice applies to push-ups.

I purchased a pull-up bar from a sports store and installed it in my bedroom doorway. Almost every morning I will wake up and do over-hand pull-ups until failure; when I could do "0" I would simply try and pull myself up and then hang.

Once I could do a few, it didn't take long, I started to 1-3 pull-ups everytime I went through the doorway. I start the academy tomorrow and I am up to 13 pull-ups at a time.

The best thing I can recommend is to do pull-ups and push-ups throughout the day. Having followed this routine has more then doubled my push-ups and added 13 pull-ups to my routine. Good luck.

Awesome, you give me some hope! I think I have to do up to 10 pull ups and I am not sure about the amount of push ups. Maybe we sucked so bad at it because our body is just not used doing this "workout"... I will try! How did you actually practise? Were your hand apart shoulder-wide? How did you position you hands?

Maybe we sucked so bad at it because our body is just not used doing this "workout"

I know what you mean...I felt like an idiot hanging from the bar, having my girlfriend laugh at me, and just wishing I could get my chin over it once.

As for hands, they were shoulder width apart with palms facing away from me. I would go all the way down, hold, pull all the way up, hold, and go all the way down. When I knew I could do no more I would hold the "up-position" extra long and lower myself slower. I noticed a difference in a week!

Keep up the good, hard work and good luck in your academy. If you dont mind, which agency? I start Los Angeles County Sheriff's next week.

If you can't do any pull-ups, have someone boost you or get a stool. Start in the "Up" position and SLOWLY lower yourself.... then repeat.

... Start in the "Up" position and SLOWLY lower yourself.... then repeat. That's what SHE said ... :D

That's what SHE said ...

Good lord :rolleyes:



:D

That's what SHE said ... :D


Hmmm... and I thought there was talk of just hanging there, struggling. Sorry.



FWIW, I am cranking out almost 30 on my first set nowdays. I start my back workouts with a total of 6 sets (3 palms out and 3 neutral grips). More often than not, I am doingthem with dumbells hooked between my feet to cut down on the nyumber of reps.

In most circumstances do they make you do them palms in or palms out?

I would guess palms out. I have a ton of info from my instructor from the academy. I can try to scan it in and send it to you if you want. I know doing negative pullups are great (pull up as far as you can then get help from someone the rest of the way. let yourself down to a count of at least 4). I have been doing them every other day. I came into the academy not even being close to doing a pullup and then I pulled a muscle in my neck and was unable to try for a while. I have been back on track and trying to do them the last 2 1/2 weeks and I got one. Let me know if you want the info..there is at least one more exercise you can do.

@ Switchback: 30??? With dumbells between your feet? Wow... you scary thing! :D

@ Feezle: Right now, I am training with palms in, just so I do not get too frustrated. I will go to the gym this afternoon and I will try palms out... I will be hanging there like a drunken monkey :eek:

@ mk3eep: PM on its way... thanks that would be great!

Drunken monkey.. heh

http://eclectech.co.uk/b3ta/monkeybeerfag.jpg

@ Switchback: 30??? With dumbells between your feet? Wow... you scary thing! :D

No, no, no! 30 is without the dumbells... that is why I started using dumbells... to cut down on the number of reps.

I thought you were going to ask about nappies (diapers) we call them pull-ups when your child is between nappies and pants.

I thought you were going to ask about nappies (diapers) we call them pull-ups when your child is between nappies and pants.


LOL...I was just going to say every time I see that "pull ups" title I keep thinking of potty training. You beat me to it! :o

Oh my gosh... I have no kids and I have never thought about the "double meaning" of the term -pull ups- You guys crack me up!
@ Mister K: I am going to the gym now wonder how I am going to look like when I come back... I will write my results later!

Well, VPol, keep your pull ups pulled up :D

Ok, that was... dissapointing. I did three very crippled ones with my palms faced away. Then I did four where the opening of my fists face each other. Then I did a couple negative ones where I just hang, pulled up.
Just like the drunken monkey buuuhuuu :(

Just "hang" in there V :D

I sent this info to a few people...but if you have trouble with pull ups here are some exercises I was given and they helped me a lot. I hope this is helpful:)

I tried to post it for convenience...but the file size is too big. Here is the website it came from (if a guy needs this info..don't get worried that it is a site for women's fitness. The information will help men out as well. It will help boost the number of pull ups you can already do.). The pictures help the explanations make sense or I would have just posted the steps without them.

www.stumptuous.com/cms/displayarticle.php?aid=51

thank you so much, that is a great prep guide. I especially love Step 5 ;) ...

I will continue to hang in there, make a very intelligent facial expression :eek: when I lose my pull-ups <-- @ Cheyenne

LoL

+1 on info....thanks!

When I started to do pullups I would get up and hang with my chin above the bar for as long as possible, when I couldnt hold on any longer, I'd drop down take a breather and do it again. Once I could start doing pull-ups I did them the same way. As many as possible, drop, wait, do it again. I did this for weeks on end. Good luck!

Welcome. I hope it helps you guys!

Update:
I bought a chin-up bar and installed it in my laundry room. Whenever I walk by, I practised a little. In the gym I used mk3eep's workout help. That helped me a lot!! I am up to 5 chin-ups now, they do not look pretty but I am getting there. My only problem is my breathing: While I do chin ups, I am so focused that I hold my breath. Now I do not look like a drunken monkey anymore but a dizzy bird :eek: