One month to train, need advice.

[Blue34]

Hello all,

Right now I'm 5'11" 250lbs and pretty out of shape (obviously??). I was recently called for a Police Department in my area. I took this test 4 years ago and thought after 3 years that they wouldn't call. They just told us last week that the physical is this Saturday 2/10. I'm concerned with how I'm going to do on this part of the test. The requirements are:

1.5 mile run in under 12:30
29 Push ups
40 Sit ups in 1 minute

I know that realistically right now I'm not going to be able to pass. I know that you can appeal the exam and that gives you 30 days to retake the test. Basically what I want to know is, is it possible for me to pass this test?

This job is something that I've wanted for a long time. Probably since I was 8 and went to the Police Precinct on a field trip. It really is important to me to pass this test and get hired so I'm willing to do whatever it takes. Right now I'm kind of depressed about letting myself go. I regret all those times that I didn't go running, or ate fast food. For the past month I haven't eaten any fast food, and I have been running 1 mile 4-5 times a week.

Does anybody out there have any advice for me on this? I want it so bad but sometimes it just seems like it is impossible.

Thanks in advance for the replies.

[Blue34]

Also, I am unable to request being pushed back because this is probably the last class they are going to hire off of this exam. If that was an option I would do it, however I would rather not wait another 4 years to get hired.

[Surfgold]

Hey,

I'm not LEO, but I might be able to help ya.

Follow this schedule for one month, and you should be able to do pretty well.

Can you run a mile in 10 minutes?

Mondays Morning:

Run 4 miles at a 10:00/mile pace

Then do 5 sets of 10 push-ups

Monday Evenings:

Do weightlifting: 5x5 dumbbell press, like the bench press but with dumbbells,
5x5 bench press, push-ups to failure, 2x20 crunches with 25lb plate (lie on your back and hold the plate above your face so you are looking through the center, lift your shoulders up with your abs while still looking up), 2x15 flutterkicks, 2x15 sit-ups

Run 10 minutes of suicide sprints, resting no more than 30 secs between each set

Tuesday: Do nothing, drink lots of water, eat healthy

Wednesday Morning:

Run 2 miles at 10:00/mile pace, faster if you can but not all out running.

Do 10 sets of 20 push-ups alternating with 10 sets of 25 sit-ups (or as many as you can do minus five, so if you max out at 20, do 15)

Wednesday Evening:

Do the same ABS from Monday, Do 20 minutes of sprints, 50-100 yards, rest no more than 10 secs after each.

Lifting: 3x12 iron crosses, 3x10 negative pull-ups, each with a 20 second account at least, so you're at the top and it should take you 20 seconds to lower yourself to a completely straight arm hang, Squats 5x5, Hamstrings-you can use a machine or you can use a partner,

Thursday Morning:

Jog 1/4 mile to warm up
Run 1/2 mile at half speed
Run 3/4 mile at 3/4 speed
Sprint 1/2 mile all out
Rest
Sprint 3/4 mile all out
Jog 1/4 mile

Run up 3 flights of stairs for 20 minutes, go every single stair, and then every other stair, rest no more than 10 seconds after you've gone up and down once,

Friday Morning:

Run 2 miles as fast as you can

Rest five minutes and stretch

Do 10 diamond push-ups, 10 dips, 2x20 push-ups, 30 crunches, 2x15 push-ups, 25 flutterkicks, 2x10 push-ups, 20 sit-ups

Saturday:

Go for a hike, Go skiing or snowboarding, Go to the gym and play pick-up basketball, do something that is fun and physical, swim, anything that has you up and moving not sitting around

Eat healthy, drink lots of water,

Repeat for four weeks

The mornings of m,w,f, is a system my army platoon followed in college, the evenings and thursday morning was what the wrestling team did during preseason (modified somewhat).

It cut 3 minutes from my 2 mile time, helped me max push-ups in the first 45 seconds of the two minute time period, and moved my sit-ups from 53 to 74, in one month.

You got to want it though.

[Blue34]

Wow, thanks so much for the reply. I can do the mile in 10 minutes but it is definitely hard. Like I said I'm willing to work for it I just need some direction. Its difficult not seeing results right now. Thanks again.

[1grolen1]

what department if you dont mind me asking?

[Mike Romeo]

I can do the mile in 10 minutes but it is definitely hard.

If you're already doing 10 minute miles, you're in the curve. Just keep running and strive to shave of seconds here and there. Always stay below the standard.

Lot's of four count flutter kicks, push ups, and crunches will help. And stretch every chance you get...stay flexible!

[cruzmisl]

I say diet really really clean, lose some weight and train. Since you state you're out of shape, you probably don't work out regularly. Don't go full bore and injure yourself. I think surfgold's program is too advanced but I'm not an expert.

HIIT (high intensity interval training) will increase your cardio dramatically in a short amount of time but you need professional help if your going to do it properly. Just my 2 cents.

[Blue34]

Well I went to the exam today, did ~18 push-ups and stopped. Thus I failed the exam. I was really nervous and only slept 2 hours last night. We had to be there at 6am so I was up at 4am, not a good combination when you can't fall asleep until 2am.

Anyway, the appeal date is March 19th at 9am, so I have more time than I thought. I've been doing a schedule this week of running 1/3 mile, walking 1/3 mile. I do 7 laps alternating between walking and running, walking the first and last lap. This adds up to just under 2 miles (7 laps on the outside). If I keep increasing the amount of laps I run, I'll be able to get my time down. Next week I'll do 1/2/1/2/1, then 1/3/1/3/1, etc.

As for push-ups and sit-ups, I'm working with a trainer to get my form down and do other exercises that will help with both of these.

So by next month I'll know if I passed the first part of this lengthy process. Thanks everyone for your advice in this thread so far.

[Oscarsjava]

Check out www.coolrunning.com for ideas on running regimens - drop some tonnage, it'll be easier to run that way. Cut out all soft drinks, stick with water, milk, and 100% juice. Change your eating patterns and try to get 6 small meals/day. And good luck!!

[ILikeCheescake]

Check out www.coolrunning.com for ideas on running regimens - drop some tonnage, it'll be easier to run that way. Cut out all soft drinks, stick with water, milk, and 100% juice. Change your eating patterns and try to get 6 small meals/day. And good luck!!

that has to be the soundest advice i've seen. milk, water, juice, and if you can't help yourself, black coffee only (unless you use skim milk)

[Masterfulks]

That is tough!

I just got called for my fitness test.

I have to do...

1.5 miles in 18:34
18 pushups
20 situps
Obstacle course.

I'm about 205 and 6'1", 27, and used to be in oustanding shape. Since college 3 years ago I haven't put in the same time in the gym and just lift a little bit at home.

The strength stuff is not a problem, but the running I'm worried about.

Doing the 1.5 miles in 12 minutes would be something to work towards. I only have a week to get ready. I ran/walked the 1.5 in 17 minutes the other day on my 2nd try so I think I"ll be ok.

I find one that first hit of soreness wears down things get much easier. I'm about to do my run again today for the last time to give myself a couple of days to heal up before the test.

Good luck with yours!