08-05-08, 01:34 PM
Ok so I realize that I have time before I go to the Police Academy, but I thought I'd might as well make sure I am in good physical condition before hand. What are some of your work out routines that would benefit anyone entering the police academy? Or just to stay in shape even afterwards?
08-05-08, 01:51 PM
Wow! Unless you have already been offered a job and you are awaiting an academy slot, you seem a bit overconfident. I would like to see applicants with a better attitude than, "I might as well make sure I am in good physical condition..."
I hope I am wrong in my interpretation. Regardless, physical fitness ought to be a priority. Physical fitness and injuries (not being physically prepared for the demands) take more qualified people out of the process than anything else.
I fit test applicants for those finishing the process for my agency in my area. In fact, I did one just yesterday. FINALLY, I had a guy who was looking at more than just passing!
More often than not, guys have a problem with the run more than anything else. So, GET OUT THERE AND RUN. At a bare minimum, I would be doing 20-30 min @ 70% of yoru max heart rate 3 times a week. You should sprinkle some intervals/sprints in there, too. If you have the equipment, mix up the cardio, using bikes, rowing and swimming.
I would not bother with extremely heavy weaight training. Train for the fight. Most academies will challenge you more on muscular endurance. Do lots of push-ups, sit-ups and high rep/low weight routines. By all means, if you have a good weight-lifting routine, don't throw it out the window. Just keep in mind that benching 350 is cool and all, but it will not helpyou in the academy when you run out of gas on an endurance workout.
Personally, I have found a happy medium on my workouts. Assuming you are not far in the application process, give www.crossfit.com a look. I would not start this if you are looking to go to the academy in the next month. You will likely be sore for a month straight with this regiment. :)
My cardio and core strength have skyrocketed with this program. I am talking about stuff like handstand push-ups, muscle-ups, 95lb turkish get-ups, etc. (Check out the exercise demos/videos with the link on the left toolbar and you will know what I am talking about) The unusual thing is, even with my endurance and core strength excelling, my strength has also increased significantly (350 on the bench, 125# weighted pull-ups, 450lb deadlifts, 225lb clean & jerks... and this is from a 205lb guy who never did olympic lifting).
It's a great routine. It is a real a$$kicker when you first get into it, though. If you don't get close to puking 1/week, you're not doing it right! LOL
08-05-08, 01:56 PM
Oh no no no I didn't mean to come across like that at ALL! I simply just meant that I thought it would be a good idea to be in shape during the academy and not killing myself every day IN it. And I won't be entering the academy for atleast 2 years minimum. I haven't starting the hiring process yet so I still have time. Sorry if it came out like that!
08-05-08, 02:23 PM
No worries. Depending on your level of physical fitness, give cross-fit a look. It is amazing stuff. In the event you cannot do some of the routines, you can see in the daily posts that people often use substitutions (in weight, exercise modifications, or exercise substitutions) to accomodate their level of fitness.
08-05-08, 02:29 PM
Best response I have gotten in any of my threads. Thanks man!