Police Officer Preparation & Law Enforcement Resource - Archive

For those hiring agencies/LE academies that have pushups as part of their physical fitness agenda, are women allowed to do modified pushups (knees touching the ground vs. full pushups)?

I can't do regular unmodified pushups for the life of me, and I was just wondering if this is something I'm going to have to worry about.

No.

Hands are shoulder width apart.

Down til your chin is 4 inches/standing fist from the ground.

Full extension, elbows locked straight.

From head to heel, straight unbent body.

Hiring standards in Ohio (and several other states that use Cooper Standards) don't allow for modified pushups until a woman reaches 60 years of age... so in other words... no.

You just need to increase your upper body strength. Go to the gym, start with light weights and work on your arms chest and back. Then once you can do a few pushups the right way, do them at least every other day (as many as you can). And believe me, you'll see a big increase. In my academy we worked with a female who at start could do 2 pushups and at the final PT test she did 41 in a minute.

For those hiring agencies/LE academies that have pushups as part of their physical fitness agenda, are women allowed to do modified pushups (knees touching the ground vs. full pushups)?

I can't do regular unmodified pushups for the life of me, and I was just wondering if this is something I'm going to have to worry about.

:rolleyes:

I don't mean to sound rude, but were you anticipating only responding to "modified criminal" calls, where the criminals are only half as strong as regular criminals? There is no mercy on the streets, and if you don't have the minimum strength to pass the physical standards, then I simply don't want you backing me up on a call.

You will be able to pass the tests with some effort, so get to they gym and good luck!

Citicop.

We have standards based upon the persons age and sex but beyond that , there are no mods allowed.

I'm glad to hear that because, even as a women and a tiny one at that, I wouldn't want to be held to a different standard than the guys.

Metermaid, a little over a week ago, I could only do about four pushups before having to stop. I started actually trying to do them knowing if I pursue law enforcement I am going to need much more upper body strength than my measly 115 pound frame has right now. I've done as many as I could at least once a day and then other exercises and doing some more at the end of exercising. At the end of a week I was able to do about 25 without stopping. That's only half as good as I'll likely have to be able to do depending on the department (and I definitely need to also start using weights), but that's still twice as good as none at all.

If you believe you can't do something you're already defeated. Get down on the floor and do as many correct pushups as you can, even if that's one. Go do something else for awhile, and later in the day, try it again. Keep doing that, and eventually you'll be that girl who went from being able to do 2 to doing 41 in a minute.

I just did a physical agility test a couple of weeks ago. Females did standard push-ups.

You're expected to do the same job so you should have to meet the same standards!

At FLETC we had a female file a complaint because the 6 foot wall was hard for her to get over. She claimed that the way a women is built it makes it harder for them to climb. So guess what the academy did, they angled the wall. That's complete and utter BS! :mad:

What is she going to do, have them tilt all of the walls in her patrol area?

In my experience, men struggle with sit-ups and women struggle with pushups. So, I guess you wouldn't expect to allow a woman to do an easier pushup if you wouldn't allow a man to do an easier situp. The test has standards that have to be met regardless of gender. If you allow someone to do the test outside of its standards how could you argue equal treatment, pay and benefits?

What is she going to do, have them tilt all of the walls in her patrol area?

Send her packin! That would be my answer. :mad:



For those hiring agencies/LE academies that have pushups as part of their physical fitness agenda, are women allowed to do modified pushups (knees touching the ground vs. full pushups)?

I can't do regular unmodified pushups for the life of me, and I was just wondering if this is something I'm going to have to worry about.

Metermaid,

I will say what some of the rest of these guys and I do mean the men on here are being to gentle to say. If you can not do a "standard" push-up, you have one of two choices. One, learn how. Or two, find a different line of work. If you want a job as a cop, you better be able to compete against them -the men. Personally, I hate the sex standard. I don't give a rat's a$$ how small or how petite you are. Yes, I understand especially when it comes to the bench press, that the vast majority of women will never be able to make a male's minimum. But when it comes to push-ups, sit-ups and a lot of run time standards there is zero room for excuse. To further my point, when I aim for a fitness test (and not the BS one my department gives) I don't look at the women's standards. I look at the men's, and I train for those. Why? Because a crook isn't going to take it easier on you because you are a woman, because you are having a bad day or because your 4 year old didn't sleep last night. You don’t like it? Tough… no one said this was a popularity contest. It’s about who is going to be able to do the job the best. The days of the fat muffin-top cop sittin in your local donut shop is over.

Wow, guys... thanks for answering my question.

I found this in a CT state trooper testing regimen:

"STATION 3: One Minute Push-up Test: This test measures muscular endurance of the chest, upper arms and shoulder muscles (upper body dynamic strength). The test involves the performance of as many push-ups as an applicant can properly complete in a one-minute period. (Female applicants are permitted to do modified push-ups.) Applicants begin the event in the down position with hands placed next to the shoulders. Arms must be fully extended in the up position and the chest, stomach and thighs must be off the floor in the down position. Applicants may rest only in the up position."

I guess I was just curious about this. Please excuse me.

I've always found pushups to be difficult. I go to the gym and work my b_tt off everyday. I've improved over a 100% from when I started training towards my goals. As a human being I except that there are some things that I'm not awesome at, but I continue to work at what I need to in order to get to where I want to be. Some of people have to work much harder than others and I have a long way to go.

For those of you who answered and gave some brief encouragement, I thank you. For those of you who took this question personally, I apologize.

Meter-

I don't think that anyone took this question personally. No one here dislikes you, and I hope you work hard, meet the standards, and get hired.

But I did want to make sure that you understand that if you get hired, one of us may need to rely on you to save our rear ends in a fight someday. If that happens, I don't want the "girl who got through by doing modified pushups" there, I want the "girl who spent two hours a day at the gym and can bench press her own bodyweight ten times" there.

Good Luck-

Citicop.

As a human being I except that there are some things that I'm not awesome at, but I continue to work at what I need to in order to get to where I want to be. Some of people have to work much harder than others and I have a long way to go.

That right there is the perfect attitude to have. :cool:

:rolleyes:

I don't mean to sound rude, but were you anticipating only responding to "modified criminal" calls, where the criminals are only half as strong as regular criminals? There is no mercy on the streets, and if you don't have the minimum strength to pass the physical standards, then I simply don't want you backing me up on a call.

You will be able to pass the tests with some effort, so get to they gym and good luck!

Citicop.

What he said.

meter-

but i did want to make sure that you understand that if you get hired, one of us may need to rely on you to save our rear ends in a fight someday. If that happens, i don't want the "girl who got through by doing modified pushups" there, i want the "girl who spent two hours a day at the gym and can bench press her own bodyweight ten times" there.

Citicop.

++1

Since this thread is over a year old I don't feel too bad about hijacking it...

I do have a similar issue as the OP.

I've been preparing for the NJ State Police Physical Qualification Test. I don't even know if or when I'll be applying, but I want to be in shape when the time comes.

Anyway, I've played soccer most of my life so I can run, my lower body strength is fine, and my endurance is pretty good.

I can run the 1.5 miles in a little over 10 minutes, and I can do around 30 sit-ups in two minutes.

But my push-ups still suck. I can do about 20 in two minutes which is enough to pass, but is pretty bad.

When I started out I couldn't do a single push-up. :o Within the first two months I made it up to a lousy 20, but now for the past month I've been completely stuck. I just don't seem to be able to get any better than this.:confused:

Do I just have to keep doing them over and over hoping that eventually I'll be able to improve, or is it possible that this is simply all my body is capable of? I've been doing weights, but they don't seem to help. Does anybody have any advice on how to improve?

Also, they require a 75 yard pursuit run. There are some suggestions on the website, but I was wondering if anybody here has any tips on how to best prepare for that part of the test? I don't know how to best create an appropriate scenario.

I hope these questions aren't too dumb...

Thanks :)

Train like you fight - work on the push-ups. Set the ol' watch for 2 mins and let'er rip. That said, there are things you can add to help. Add bench presses for chest strength. 3 sets of 12/15 reps. This rep range will increase strength and endurance. Weight should be used that allows you to complete at least 12 reps but no more than 15. Add close grip bench press for triceps. Close grip means shoulder width. When the weight comes down to your chest, keep your upper arms and elbows close to your sides. This will focus the effort on the triceps. Add shoulder presses, barbell, dumbbell, or machine. All exercises 3s/12-15r

Work on your back strength. The back muscles must be strong enough and have the endurance to stabilize your shoulderblades. If they fail you have no base to push-up against. Work on pull-ups if you can. Some gyms have the machine that lets you do pullups kneeling o a platform and a weight stack to counter you body weight - use that if they have it. Work on seated rows. When you do these, as your arms go out in front of you, let your UPPER back round out - your shoulder blades should move away from each other like you're hugging a tree. As you pull your hands into your midsection, try to pinch the shoulder blades together as hard as you can. In addition to strengthining the lats, this will stretch and activate the rhomboids and middle traps, which stabilize the shoulder blades. Finally, work on back hypers for lower back strength and biceps curls for arms. And remember, though they are called back hyperextensions, dont hyperextend. Come up only so far as your body becomes strait. This will save you a great deal of unneccesary pain from unnecessary movement.

Keep up with the abdominal training. Together with the back hypers, you'll solidify your core and prevent the 'sagging' that happens as you fatigue.

I'd work the chest/tri's/shoulders 2days a week, Back/bi's 2 days a week. Do chest day one, back day 2, day off, chest day 4, back day 5, day off, repeat. I'd also do one day push-ups before chest workout (when it's fresh) and the other chest day do it last (when you're gassed).

The running I'm guessing at a bit, because it's a vague description they give of the course. But if you're running at repeated angles, I'd guess that the overal distance might be longer than 75 yards. Maybe the total length of 75 yards includes the turns, maybe its longer. Hopefully someone here is NJSP and can clarify. But this is a test of anaerobic endurance, so train for that. Work repeated sprints of at least 75yards, use a 1:2 or 1:3 work:rest ratio. If it takes you 20 seconds to make the sprint, rest 40-60 seconds. You want close to full recovery between sets of sprints.

CoC, thank you so much for the very detailed answer! It's like a whole training manual. :)

I think I haven't been nearly technical or systematic enough about my training. Actually, you probably couldn't even call it "training". More like doing it and seeing where I am. I'm not a fitness junkie by any means and probably couldn't even tell you the name of any muscle other than the triceps. :o

I've just been doing things that are fun and that I enjoy and they just happento improve my strength/endurance, such as playing soccer, snowboarding (great for lower and mid-body strength) and skiing.

Looks like now I've gotta do things that I don't enjoy, such as...pretty much everything that you suggested. ;)

I think you're definitely right about needing to improve chest/back strength. I've been neglecting that completely. Even the weights that I started recently focused more on arms than anything else. :rolleyes:

The thing is I'm not a gym person, never really had (or took) the time for it. That's why I just stuck to repeating push-ups over and over again rather than targeting my problem areas. So I'll have to fit that in somewhere in my day.

Now as for the pursuit run, I would think I'd be OK since sprinting and quickly changing directions is pretty much all you do in soccer (other than some "simple running/jogging"). I just can't figure out a way to actually clock my time for this. I might call them up and get more specific info and maybe I can see the actual course.

I probably won't be taking the test for another year or more, so until then I want to aim at putting myself in the 7-point range for all four tests (if you have looked at the point-system). With 28 points on a "good day" I should be able to make the required 20 points on a bad day. At least that's my hope...

Thanks again for all the info and advice !!! :)

As a woman, you'll have to prove yourself to your co-workers (male) first. Know your sh1t, do real police work, and be ready to take some loud-mouth piece of sh1t to the ground when he opens his yap. Strength will help with the latter.

As a woman, you'll have to prove yourself to your co-workers (male) first. Know your sh1t, do real police work, and be ready to take some loud-mouth piece of sh1t to the ground when he opens his yap. Strength will help with the latter.

I'm more worried about my co-workers and MY loud-mouth. :o:eek:

I keep thinking maybe I should join the military for a while to learn to zip it? :confused: I don't wanna get kicked out of the academy because of it...

Discipline is a discipline.

As a woman, you'll have to prove yourself to your co-workers (male) first. Know your sh1t, do real police work, and be ready to take some loud-mouth piece of sh1t to the ground when he opens his yap. Strength will help with the latter.

Agreed, for the most part. It's not just the 'men' you'll have to prove yourself to. The few females that don't use the gender card to get ahead probably wont like you either. You'll have to prove to them as well that you are there to do the job same as them.

Other wise, CoC is right on about "Train like you fight." ...but I prefer Crossfit. ;)

...but I prefer Crossfit. ;)

I know the feeling. After so many years of powerlifting and strongman, going to the gym and doing curls and pull-downs just sounds and is boooriiing. I try to do as much 'functional' or strongman training activities as I can, and use the weight room to re-affirm basic strength and fitness. But, that said, we made many professional athletes in the college weightrooms I worked in years ago.

I'd like to see athletes (police and fire I count in this group due too the strength, endurance, and skill the jobs need) progress in their training from pure "weight training' to more activities like Crossfit or strongman. Take the good, solid strength base and begin to apply it over multi-joint, multi-plane movements and over time. Like we used to tell our football athletes, you dont bench and curl the opposition. The fight doesnt confine itself to basic movements. You need to be strong when urbent over and sliding down a car hood. I also am a HUGE proponent of increasing work capacity. That's why Crossfit is the bomb. I have tried to make my own Crossfit, years before I ever heard of it, by training strongman as a circuit, moving one event to the other without rest and then repeating. Over the past two years I've gotten away from that, to my own detriment, because with my son I just try to get in and then out of the gym. When this freakin shoulder heals, though, it's game on.

I'd like to see athletes (police and fire I count in this group due too the strength, endurance, and skill the jobs need) progress in their training from pure "weight training' to more activities like Crossfit or strongman. Take the good, solid strength base and begin to apply it over multi-joint, multi-plane movements and over time.

I transferred from a typical weightlifting/running routine into Crossfit; and only a few months ago (I really should write of up a testimonial and post it). The physical changes I have seen have been astounding. The difference I can feel while on duty, mountain biking, moving house-holds and just every day life is beyond amazing.

In fact the other day, our gym owner asked what we thought he could do to advertise (he doesn't). Most of us found him through a google search or knew another member. ...and that's the great thing about Crossfit, it's so amazing it speaks for itself...it doesn't need flash spandex (saw your comments in Cincy's thread -rofl), a fast talking info commercial or any of that other junk. Crossfit sells because people (the Crossfitters) brag about what it has done for us.


Like we used to tell our football athletes, you dont bench and curl the opposition. The fight doesnt confine itself to basic movements. You need to be strong when urbent over and sliding down a car hood. I also am a HUGE proponent of increasing work capacity. That's why Crossfit is the bomb. I have tried to make my own Crossfit, years before I ever heard of it, by training strongman as a circuit, moving one event to the other without rest and then repeating. Over the past two years I've gotten away from that, to my own detriment, because with my son I just try to get in and then out of the gym. When this freakin shoulder heals, though, it's game on.

I can honestly say I will never be able to go back to a "traditional" style workout, heck I dread the idea of leaving the Crossfit gym I'm a member of! Of course, I'm a straight up Crossfit junkie :p

When I started Crossfit, I was still recovering from a mountain bike crash that locked up my back and added to an already problematic shoulder. Six months later, I was having lingering effects that were really pissin me off in the gym. I wasn't making the progress I thought I should of...but since I made the move; in less than 2 months of Crossfit those issues have disappeared and I feel no lingering effects. In fact, in as little as four and a half months; I've more than doubled my shoulder press weight, about tripled my push press and my jerk weight is something I never thought I could do. But hell, I never thought I could front squat over my own body weight either. :cool:
Keep on your therapy for that shoulder!

Wilco, thanks!

I had never even heard of Cross-fit before I came to this site (great advertising, btw).

I looked at the website and ... it looks intimidating! :o

Now is this type of intense work-out customary among LEOs, or is that just something that total fitness junkies enjoy doing? Cuz I'm an awfully long way from doing anything even remotely similar to that. :eek:

Maybe I'm blind, but I don't seem to be able to find a gym locator on the website. You would think all affiliates would be listed on there? Maybe I'm not looking in the right place. :confused:

I found some individual crossfit gyms by googling "Crossfit NJ", but I can't find a complete list. I might need one once I get tired of CoC's training plan. ;)

I had never even heard of Cross-fit before I came to this site (great advertising, btw).

I looked at the website and ... it looks intimidating! :o

Now is this type of intense work-out customary among LEOs, or is that just something that total fitness junkies enjoy doing? Cuz I'm an awfully long way from doing anything even remotely similar to that. :eek:

Maybe I'm blind, but I don't seem to be able to find a gym locator on the website. You would think all affiliates would be listed on there? Maybe I'm not looking in the right place. :confused:

I found some individual crossfit gyms by googling "Crossfit NJ", but I can't find a complete list. I might need one once I get tired of CoC's training plan. ;)

Affiliates are here: cf-affiliates (http://www.crossfit.com/cf-affiliates/) On the left hand side, under the navigation. Look for the states in blue.

I wouldn't say its customary among only LEOs, I just happen to know a few (both on here and in the gym). But on the same note...there is FD, nurses, stay at home soccer mommies, business men, waiters & waitresses...

I'd say if you are not a fitness junkie before Crossfit, you will become one. :cool:

Affiliates are here: cf-affiliates (http://www.crossfit.com/cf-affiliates/) On the left hand side, under the navigation. Look for the states in blue.

Thanks. :) I had clicked on "Affiliate Blog" before, but I guess I expected the list to open in the center rather than at the bottom of the page.

There actually are a bunch of gyms near where I am/go to school. So I guess that excuse is gone. ;)


I'd say if you are not a fitness junkie before Crossfit, you will become one. :cool:

Sounds like a cult. :D

Your welcome. :)



Sounds like a cult. :D

http://i23.photobucket.com/albums/b368/EireneDamis/515573114501926.jpg

Yes, I plan on getting that as a bumper sticker for my Jeep. :cool:

Yes, I plan on getting that as a bumper sticker for my Jeep. :cool:


Loves it!

From what I've seen at least around here those that do allow modified push-ups make you do more (which is a start).
I however agree with everyone else, the bad guy isn't going to use half the force might as well be ready for 100%. Doing the push-ups in 1 minute is hard for me. From what I've seen around here it seems to be maybe 60/40 with one minute push-ups vs. just do them all, rest in the up.

Along those same lines with the modified push-ups, should I get extra time on my 1.5 mile run because I have Asthma? (The answer is no)

Also for the push-ups I found this plan helped me get my numbers up.
http://www.scottsdaleaz.gov/Police/recruit/Fitness_Protocols/Fitness_Tips__Push-up_Improvement_Plan.asp

Down til your chin is 4 inches/standing fist from the ground.


Do you mean to tell me that I didn't need to touch my nose to the ground during the physical agility test?!? Hmpf. :D

Do you mean to tell me that I didn't need to touch my nose to the ground during the physical agility test?!? Hmpf. :D

I have never seen a fit test that requires you to touch your nose to the ground. The problem with this technique is that you would lower your head to get your nose down to the ground.

In most graded events, it is suggested that you look at the floor in a spot about 2 feet in front of you. This will keep your head in line with the body and avoid having it lowering (which prevents you from going low enough to complete a proper push-up).

Your hands should be about shoulder-width apart. Another little (usually legal cheat) is to start slightly closer than that and slowly work your hands apart thoughout the test. This allows you to use different muscle groups, starting with the triceps and focusing more on the chest and front delts as you move your hands outward.

There are several schools of thought on how far to go down. Many use the fist technique, where you lower to your partners fist, which is centered below your sternum. Once you contact it, you can return to the up position. Generally, the most important thing is to have your arms break 90 degrees, bringing the triceps parallel to ground.

For our fit test,
-During the course of the movement, your body must move as a single unit.
-The hands may not be lifted from the ground, but may be moved around.
-The academy uses the fist technique. I often just go to breaking 90 degrees with the arms for my fit tests.
-You can raise your butt up in the air or let it sag (not going to the knees), but you must return to the proper "up position" before attempting another push-up.
-The exercise starts and ends in the up position. If you do not lock the elbows, it does not count.

I wasn't sure how far down was appropriate, even though I do know the proper form. I did keep my body in line, I just have a nose that protrudes farther than I would like... :o

I am lucky in that my general interests have kept my strength up in my upper body and legs. I work on our vehicles and have never been fond of dragging the compressor out to use air tools. Yup... that slackness has been a good thing! Yesterday I spent the latter part of the afternoon at the local junkyard attempting to pull off beds from a 73 and 79 F100's. Two bolts shy on the 79 (ran out of time), three on the 73 (darn spinners)! So, I figured I could skip upper body weight training for the day!

As for the girls working on doing push-ups, for the one who cannot do even one, would the modified push-ups help her to gain some strength to then move to proper ones, or would it just waste her time?

It is interesting getting into proper fitness routines when you have not done "fitness" type exercise regularly in your recent past. Maybe a thread (if there isn't one already) advising those of us who are new to training would be helpful. ;)

One more thing: Sometimes when I do push away at a 90 degree from my chest weight training, I hear popping from my shoulders. Not from the joint, but tendons. It doesn't hurt, but I want to know if I should ignore such sounds and keep going.

Thanks!

Modified Push Ups -As I read your blog post, I couldn’t help but think of the Push Up Bench as the most effective way for people who struggle with push ups , to be able to do them correctly (with full range of motion). Most modified push ups make them easier but only allow one or two variations. The Push Up Bench has 11 different levels to work through on the way to a full push up.

I couldn't help but think that this thread is more than a year old and that you just came in hear, babbling on a dead thread... all without even taking the courtesy to do an introduction.