Police Officer Preparation & Law Enforcement Resource - Archive

I am getting ready to take a physical (and written) on April 7th. I know I do not have a lot of time to prepair, but need some help.

I have always had trouble running. I need to run a mile in nine minutes or I am not passing. I am currently jogging on the treadmill every other day, and using the leg press. I will be going to a track and getting a base of where I am at this weekend, and will also take the oppertunity to run some windsprints. I am using a protein shake with banana in it after each workout, and watching what I eat.

Am I missing anything that will help in a short time fraime?

Your missing alot there. You need to get off the treadmill and run at least five days a week. With less than one month to test time, I would just go to the track and run a mile each day as fast as I could until I could run under nine minutes routinely.

If you have been testing for LE for the past year, why are you so out of shape?

Be Safe.

In November I twisted my ancle pretty badly. It felt better by around Christmas and was getting ready to move when it was healed. I was able to make it to the gym once before I got an upper resparatory infection. I felt better and took the ORPAT last month. The next day I was in the hospital.

I have had asthsma all my life. Not brought on by anything except a rare mold/moisture combination.
Turned out that my Inhaler had been expired. The lung infection had caused my lungs to get inflamed (an asthmatic response), and it took the next three weeks to get it all cleared up. Now I have to get ready for a test.

I am usually not this out of shape. I am 6'3", and usually weigh 230-240 on the heavy side. I am currently 250 because I sat on my arse for 4 months. (Can pass ORPAT. I have always sucked at running.)

The only thing going to make you a faster runner is to run more. I am not a "professional runner" but I have been running a lot lately (usually around 4-5 miles every other day or so), had to run 1 1/2 miles, etc. for PT tests in the military, police, etc - so you can take my advice for what it's worth.

I don't think treadmills help with improving your speed - they may work for cardio burn, but running on the road and on a track is a different animal than running on a treadmill. You should be doing cardio everyday you can, at least 5 times a week. When I was pushing myself for greater time improvements I would run one day for LONGER* than I was required to run, and then do a low-impact elliptical on the in-between days because I found running everday was giving me shin splints (that and I needed replacement shoes).

*If you have to run a mile, then I would practice running 1 1/2 - 2 miles, as fast as you can a couple of times a week building up to it from you minimum (i.e. 1 mi., 1.1 mi., 1.25 m.i, etc.). Check your time by dropping back down to the testable distance and check your time periodically.

I always practiced running farther than was required, but not so far as it would change my pacing. If you can run 1 1/2 miles at a 9 min/mile pace, then you can definitely run a mile faster than 9 min.

Keep us posted, and good luck with your prep/test.

Deffinately will. I am just trying to get my lungs and legs back from being sick. After lap one, im ok. Lap 2, I need to walk a little. Can't believe how far I dropped in 3 months.

Thank you.

http://ww2.bullittschools.org/bchs/2008-2009/Athletics/Cross%20Country/gumpx.jpg

Point taken....well put.

The only way to improve your running is... running. I don't think there's another way. And I agree with posters above, the treadmill is very different from the track. It's relatively easy for me to run a 7/8 minute mile on a treadmill. Track? Not so much.

I used a Randy Couture (MMA guy) training method when I was preparing. I would go to the quarter-mile track and run three miles. On every straight away I would sprint and then jog the corners. When I got my three miles down to 27 minutes I knew I was golden.

I would do the above three times a week. Twice a week I would run up a hill (about 150 feet at a 15 percent grade). At the top I would do push-ups (20). I would walk down backwards and do situps (20), and then repeat (10 times). I always worked in a day of rest and I didn't lift weights, because, like you, running was my weakest event.

Anyways, at test time I was 260 lbs, 6'4" and ran a mile and half in 11:50.

Good luck to you!

If you're 6-3 and 250 lbs, I don't think you need any kind of shake, protein or otherwise after workouts. If you want protein, eat some lean meat.

First thing I would suggest is drop some fat, that's probably one of the biggest hinderances you have to running. And giving your ankles and knees that kind of pounding only ensures the inevitability of more injuries.

Contrary to all the infomericals, there is no magic way to get into shape. It takes working hard and watching what you eat.

I can speak with some authority on both. During my whole career, I worked out constantly and as I got older, I learned that I couldn't take in the same amount of calories. Today, I eat probably 25% of the amount of food I did when I was young. Some of my friends my age haven't been so disciplined and they are nothing but lardasses.

I WAS 243pds.- 01.01.09
-Today 03.30.10-Give of take FROM 160pds.-(+2or3 or -)

Now I have gotten to the point where I do relax (still running/joging/walking), just not as regimented aside from my dogs.
I initially started different supplements (couldn't stomach taste or C.C. bill so just regular water), but distance (mostly hills) I just have been doing a good approx 3 miles a day. 2 intervals on hills exactly 1.7 miles with 1 water bottle in between.

Dogs or not, I just have a mentality there's no other option.

I have too many health risks in my family.- I will run/walk/jog all times (how I see even more of the P.D. @ around this time, running (can't blame them)as because before this I was a smoker(a year and still helps in the right direction, hell, I'll take it).

I never entertain the thought I have any option to stop going "all out". If you give in once, it will easily become a habit. So knowing my dogs need it, I need it, regardless how I feel puts me in a mind state where I just know I can't let myself down, or my four-legged friends.

I Have a day of only stretching, mild weights,pull ups,the like ,about every week to week & half, (rest), and walk 95% of the route with the dogs(Thank God They are respectful & don't walk anywhere but by my side on 1.5ft. leases w/ choke & glad that is never needed)

If I neglected to mention I am between 5-8"-5-10" 160 pounds now, but was close to 85 heavier over 1 year ago & lost all via cardio essentially.

It really is ALL WITHIN YOUR MIND no matter how you feel, if you want something bad enough, anything is possible..Keep in mind do this REGARDLESS HOW YOU FEEL & PAIN IS ONLY PAIN iF YOU SO CHOOSE TO ACKNOWLEDGE IT!!!!

I really do hope some of what worked for me can be applied, I remember at one point I made a point to stick with the CSP requirements which I thought were some of the most difficult,-I should still have their regiment for 1st week,etc, (given you may have to skip some of the weeks but it's a guide and I think they want under low 3O YEAR OLD MALES to get about 1.5M in no longer than 12:30 MIN.

Hopefully this has helped somewhat, & also,it's on you, but I get creative w/ workouts and do them somewhere at home considering I go to exhaustion & would rather just ice after

Personally I stay away from gyms at all costs,-if you're handy you can make certain equipment cheap & easily, & AM I THE ONLY ONE THAT MAY HAVE SOME OF THE NON WORKOUT GIRLS,STILL CUTE, THEY MAY GET YOU SIDETRACKED????????

kEEP ME INFORMED & i WILL TRY TO HELP W/ ANY QUESTIONS!!!!!!!!

"IF ALL ELSE FAILS,REMEMBER WHAT ROCKY DID WHEN HIS WIFE SAID YOU CAN'T WIN???


-TIM
&PLEASE FEEL FREE TO PM ME SINCE I'VE BEEN IN YOUR SHOES ,JUST TO DO IT, BUT ONLY 1YR. AGO-LIKE TO HELP IF POSSIBLE

IMO, nothing wrong with running on treadmills. Too easy? Raise the incline and/or speed settings, add handweights or a weight vest, mix in exercises (e.g. pullups, pushups, situps, burpees, etc) with fast laps...

coolrunning
runnersworld

I don't want to sound mean, but right now you don't need someone kissing your ***.

Change your eating habits. Don't just diet, but watch what you put in your mouth. If you're that overweight at your age, by the time you're 40, you'll be the guy nobody wants to work around. I can just about guarantee that if you are 250 now, by then you'll be 300 unless you make some serious life style changes. The fact you gained 20 lbs in four months is not a good indicator. And as I said, drinking a protein shake with a banana in it after a workout more than replaces any calories you burned, so knock that off.

Don't sweat food supplements and crap like that. Just move more and eat less. As I said earlier, there is no magic way to get into shape no matter what the ads tell you. In fact, I'm leery of most of that crap because very little of it has actually been tested. No supplement beats a healthy diet and exercise anyway. And none of it is going to do a damn thing to make you run faster or give you more endurance.

This is no doubt more advice that you want, but make McDonald's, Burger King, Taco Bell, etc. off limits to you. Limit your diet to fresh vegetables, fruit and lean meat (and easy on the portions). I would also suggest avoid "easy meals" such as Hamburger Helper and so forth. They contain a lot of fat and carbs you don't require.

I don't know what the upper weight limit is now, but for 6-3, I suspect it's not much more than about 210 or so. When I was working, the doctors wouldn't give a bit on over weight people unless they were a stone cold body builder with 6% body fat. If you come in overweight and 20+%, they smile nicely and show you the door. But more than that, as you get older, keeping weight off will only be harder so develop some good eating and exercise habits now and stick with them. Otherwise, even if you get hired, by the time you've got 10 or 15 years on, you'll be "that guy".

I'm always saying that it's a job, not a lifestyle, but when it comes to physical shape, it is a lifestyle. I used to work next to a great guy, good cop, etc., but the sumbitch was 80 lbs overweight and a lardass. We worked a rough area and every time we got in a physical beef, I wondered if I'd end up having to call an ambulance for him. Hang in there and get serious. You can do it. I don't know if you can do in in a week or so though.... Good luck!

IMO, nothing wrong with running on treadmills. Too easy? Raise the incline and/or speed settings, add handweights or a weight vest, mix in exercises (e.g. pullups, pushups, situps, burpees, etc) with fast laps...

coolrunning
runnersworld

Forgot to mention that-especially a very cheap way is with multiple layers of the fat clothes.

Side note I wasn't really considering the height as much but it does make a huge difference, Just usually go by some of the average height, medium build, guys, for me it helps, as some type of reference,-But please keep in mind I do this to stay healthy, for myself. It is, obviously a far cry from a physically demanding, minimal rests & still will need to perform only God knows what at any given time.


To quickly mention something since it was brought up, I will research but anyone that's gone through cardio mostly & minimal lifts to drop damn near 100 in a year, aside from my non stop lean meat & still healthy diet, increasing lift weight oppossed to reps...aside from protein supplements, anything I may be missing?

Thanks-Tim

Stay focused OP!!!

To quickly mention something since it was brought up, I will research but anyone that's gone through cardio mostly & minimal lifts to drop damn near 100 in a year, aside from my non stop lean meat & still healthy diet, increasing lift weight oppossed to reps...aside from protein supplements, anything I may be missing?



From the time I was in the Army until several years after retirement, I worked out in a gym at least three times a week. I never lifted heavy, just did a lot of reps and some cardio work. I really never had a desire to build up huge muscles, I just wanted to keep body fat down and keep my heart from exploding on those occasions I had to chase some 16 year old kid through yards.

I never found that I needed Superman strength on the job, but I was glad that I kept in good shape. Carrying around extra weight, whether it's fat or muscle will work on the knees and hips over the years. A lot of my peers who were heavy from either have had to have knee replacements soon after retirement.

Here's what I found to work best with running skills:

My Results using this method:

Start mile time: 11:34
two months later
End mile time (so far): 9:00
(these mile times were on a treadmill so add 40-60 seconds to each time to represent street times)

I don't live in an area where the streets are safe to run on (traffic is a nightmare). So I have a treadmill and that's it.

To simulate street running set the treadmill to a level 1 grade on the incline.
To meet a goal time on a treadmill shoot for 1 minute faster than your goal time. (in your case: 9 minute goal should be 8 minutes on the treadmill)

The easiest way to drop your mile time is to incorporate interval training into your running schedule.

Your running schedule should look something like this:

Monday: Run/Jog 2-4 miles
Tuesday: Interval train for 2 miles
Wed.: Run/Jog 2-4 miles
Thursday: Interval train for 2 miles
Friday: Run/Jog 2-4 miles
Saturday: Speed Day; Run as fast as you can for as long as you can (and I mean like getting-ready-to-throw-up-limit).

So how do you interval train?

Here's how:

The intervals can range from as little as 100 yards all the way up to 1 mile intervals or more. Basically what you do is start out with a jogging pace for, let's say 1/2 mile, this should be no less then 40% of your max speed. Then once that 1/2 mile is up increase your pace to 90% of your max speed in running. And then step and repeat. Do that for 2 miles and I can bet money that in a month you'll drop at LEAST a minute off of your run time.

***ALWAYS warm-up for a least 5 minutes by doing a fast walk or slow trot and THEN do at LEAST 5-10 minutes of static and ballistic stretching before doing ANY running exercises. AND stretch for 5-10 minutes with static and ballistic stretching AFTER completing running exercises***

Oh and by the way, don't be afraid of 2-4 miles. It's a lot easier than it looks and if you have to walk some of it THAT'S OK just keep the walking pace fast and push yourself to run more each time you go to run.

I don't normally do this at all. But you should check out a guy named Stew Smith, in the Maryland area. Stew is a former SEAL and has a fitness site for LEO's/Military. It is very comprehensive and he has helped a lot of folks out. Some is free, some is paid, but even the paid stuff is cheap ($20-$30). Stew has been on a few TV shows on Discovery and the Military Channel. He always does the right thing and goes out of his way to help. He does a lot with guys injured and recovering at Walter Reed. He has a plan up that will get you where you need to be in six weeks or less depending on how fit you are for a 1.5 mile. He is also a certified trainer/nutritionist, etc.....

He did a week class with my agency and I can say everyoen was impressed, from the clerk to the senior brass. He figured out a way for everyone (60 year old female clerk with a knee injury to our young bucking agents) to get them on a fitness plan they coudl do and grow from.

The OP came here, posted all this and hasn't been back since April. I suspect he gave up.

The OP came here, posted all this and hasn't been back since April. I suspect he gave up.

Very astute observation ( retired) Detective Sgt. :)