Physical Agility test soon

[DontBurnMyFlag]

Hey everyone. I was recently accepted by a police department and given a "letter of commitment for hire from this agency." Im very excited. I have a physical test coming up on March 18th. They stated that pushups, pullups, situps and running will be tested. Also, I must score a 50% on the test. What does this mean, as I am sure I will do better than 50% for the requirements.

I run about an 8-9 minute mile. Very poor in my standards, but Ive been working on it. I can do 35+ pushups and 50 situps in about a minute. Pullups, I can do about 2 (military style) and 5 regular.

What should I work on in prep. Of course my pullups, I just never worked on them. Also, I go to the gym 3x a week and do martial arts 3x a week. Is there anything particular I should do?

Thanks

-Kevin

[Figgy]

I'm not sure what the standards are in NJ. Here in NY you have to do 38 sit ups in a minute and I was amazed that people showed up for the test unprepared. According to the Deputies running the test its the number one disqualifier. You said you can do 50 in a minute so you should be alright in that regard, but definately find out their standard for a correct sit up and have someone watch and time you so that you can be sure.

[danninator]

Like I said in the other thread, don't sweat this pre-test too much, if you don't score the 50% you will still be in, it is more of a judge on what the academy staff has to work with. At cmcpa ONE PULLUP is a pass. You will be fine, something around 14minutes is passing for the 1 1/2 mile run, Trust me you will be ok, BUT don't confuse the easy minimum standards with what you will see in the academy, work hard, give 100% those instructors are no joke and will out PT anyone who comes in there. My reccomendation is worry most about shoulder rotations... no one is ready for that and believe me THEY HURT!

[DontBurnMyFlag]

what on earth is a shoulder rotation? I do some weird shoulder excersises as it is, but rotations? hmm, Im off to google!

[danninator]

Arms straight out to your sides. Rotate them in a tight circular pattern. Do as many until you feel like they are gunna burn off, hold them for a few seconds then do one hundred more.

[Robb]

My reccomendation is worry most about shoulder rotations... no one is ready for that and believe me THEY HURT!

Yah, we do those during our PT at the Explorer Academy I'm in, although we dont do any true excessive amount, they still give your arms a nice burn. No greater feeling then when you get to put your arms down :D

[DontBurnMyFlag]

Ok today I did the following

On the track I ran 1 mile in 8 minutes exactly. Handy stopwatch. I am pleased with the results.

I did 45 inclined situps in 1 minute

35 pushups in less than one minute, but I maxed out and had to rest in the arms locked position

I have a little less than a month to go for the PT test. I think Im in good shape.

Thanks for the info guys, i just thought Id post an update.

[Morgan20]

you're a monster!:D

[DontBurnMyFlag]

well im no Ali G.

i am aware all those must increase by the end of the academy. Im not stupid, just wanting to pass the PQT

[DontBurnMyFlag]

i suppose ill use this oppurtunity to lay out my routine for critique

stretches. every muscle group
50 jumping jacks to get the blood running
i start out running 1-1.5 miles on the track or treadmill
100 pushups (sets of 20)
chest machine
bench press (low weight, many reps)

back machine
back exercise with 60lb bar
shoulder/back machine

shoulder machine
shoulder extenstions forward 15, 17.5 and 20lb weights 10 reps each
shoulder extensions to the side 8, 10, and 12lb weights 10 reps each

bicep curls with 40-50lb bars
standing bicep curls with 15, 17.5 and 20lb weights
concentration bicep curls with same weights
wrist curls

squats (no weight, just my own)
lunges (no weight just my own)
and up downs...Thats what i call em. its where your standing you squat down and then go to the pushup position, back to the squat and back up. I was taught them as up downs in school back in the day.

if i have time, i bike a little bit as well