Police Officer Preparation & Law Enforcement Resource - Archive

Took a hit over the new year, got lazy, and gained weight, but it's time to get back to it. Got PLENTY of time. However, that doesn't mean that I don't need to be getting ready for it.

That being said, I've been piecing together workouts and suggestions, and I'm at the point where I'm so spread out and diversified, I'm flailing around in my workouts and probably wasting time and energy.

Here are some issues:

1) Having plantar fascitis issues in my right foot, so running is hit and miss right now as I recover. Unfortunately, it is my worst event in any PT test, so it needs to be a focal point. In the interim with the foot problem, I'm running 1-2 a week, along with swimming laps or elliptical trainer 1-2 times a week.

2) I picked up a plan called the "PEACE" plan on the 911 Job Forums which seems to work out nicely. Involves pullups, dips, situps, and then pushups, pushups and more pushups. Great, but boring after awhile, and I can't imagine trying to do this workout every day the way they claim you should. Hello, resting muscle groups?

3) I also picked up Stew Smith's 6 Weeks to Glory (not real name). Good variety, but which seems to involve 2-3 hours of PT a day for 6 days a week. Of course, that will get you ready for anything, given you have the time to invest into such silliness. This workout is done to cram for the final exam, so to speak, but not for 6-9 months away from any test date.

4) I don't suppose a chest/tri, back/bis, shoulder routine could be thrown in there? I really like lifting weights, but as they say, the only way to get better at pushups is pushups, etc.

So I'm lost and confused, floundering around. Any advice?

If you don't mind sharing, who are you applying with? It seems from your past posts FBI, but if others (ex: DEA, who I believe require a shuttle run and 2 mi run) you may need to train several different ways, depending on what events you'll be tested on. You don't trainin for a shuttle run the same as a 1.5 or 2 mi run, nor do you train for pull-ups the same you do for pushups or benchpress strength tests.

I will say that PEACE over on 911jobs was applying for DEA, and from what I recall, didn't have any problems using his own program (which he obviously shared with others) to pass their PT test.

Whenever I've gone to a PT test having high standards, I've simply modified my workout routing. The last one I did requiring push-ups, shuttle run and long run was simple. My noraml workout involved two workouts per week on each body part. The first workout I would keep the same heavy lifting. The second day was strictly test specific. So the second chest day I would do a lot of push ups and push up varients. My runs normally involved long "slow" runs as well as short sprints anyway, so no change was needed.