Police Officer Preparation & Law Enforcement Resource - Archive

Im headin to SWAT school in 6 weeks and bustin my azz to get ready for it. Im in pretty good shape already but the physical aspect is something I can sort of control so I would like to get in the best shape I can. Part of the test is max pushups and max bench. I added pushups into my routine today 4x25 and found out that when I went to go to bench I was so taxed I could hardly move any weight. How do I go about training both excersises so I can get my reps up on both.

They make you max out on push ups then go to max on bench?

Man thats an interesting test. Sounds to me like they are trying to determine who was the most extended fast twitch muscle fiber composition. Depending on your workout schedule, I'd recommend on of two things. 1st, I'd say alternate days. Day 1, hit the weights and bench heavy. Day 2, circuit train with pushups. I'd suggest jog a 1/4 mile, 25 jumping jacks, 25 pushups, or something similar. Your second option, the one that I use, is to turn your heavy weight workouts into a circuit. I may do a set of curls, put the bar down and pound out 10 pushups. I try and keep the reps low because I make sure and do them between each set. Believe me, you'll be blown out. But make sure your body gets the rest that it needs. Eat well with complex carbs and protein, fruits and veggies. And probably the toughest part, esp. for police, is getting enough sleep. When I was training hard for fighting, I was also working 12 hour rotating shifts as a diesel mechanic. I would take melatonin, 2-4 mg, to help sleep. It's an enzyme that is released by your brain to tell your body to sleep. Hope this helps, and best of luck on the test.

They make you max out on push ups then go to max on bench?

Yup and its a killer. Be nice if they split it up and it would be easy if you just did the amount that was required. What I started to do was to do my bench routine and then do the pushups. Its a little easier and I get more done. 6 weeks from today hell starts.....:D

Yup and its a killer. Be nice if they split it up and it would be easy if you just did the amount that was required. What I started to do was to do my bench routine and then do the pushups. Its a little easier and I get more done. 6 weeks from today hell starts.....:D

thats your best bet. after you bench do pushups untill failure that way when it comes down to your test you will know where to stop on push ups to be able to still do bench.

thats your best bet. after you bench do pushups untill failure that way when it comes down to your test you will know where to stop on push ups to be able to still do bench.

That is what I do for our test. I'll hit the weights normally, then the last 30 minutes I'll do situps and pushups. Increase your reps weekly if you can. I'll try for 40 during each set. 10 short sprints with maybe 30 seconds rest in between will also help with your recovery rate. I use to do a 100 yd sprint, 10 seconds, 100 sprint...rest 30 seconds.

Granted, our test has the max bench first then as many pushups you can do in a minute. I benched 345 lbs and did 66 pushups in a minute on my last test. There is a conversion chart for the free weight lift and another chart that uses you body weight and amount benched for the percentage.

Work a normal chest routine. Bench, fly, ect.

On your non-chest days, do max pushup every hour on the hour. Every odd hour (0700, 0900, ect) move your hands in one palm's width.

Every third day, work something else and allow your chest to rebuild.

Quick update. Had our final physical test before we head out in two weeks and I passed with flying colors. Found what worked for me was like you guys advised, do the bench routine first and then knock out some pushups afterwards.

great job, congrats.

If you want to take your max even further for yourself, do about 3-4 weeks of doing dumbell flyes instead of bench, then go back to the bench and see a NICE increase in your max