Modified Pushups and Women

[TXTing]

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. 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

[CityOfChicago]

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.

[TXTing]

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.

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 !!!

[CityOfChicago]

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.

[TXTing]

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. :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...

[CityOfChicago]

Discipline is a discipline.

[bluelightzgrl]

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. ;)

[CityOfChicago]

...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.

[bluelightzgrl]

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!

[CityOfChicago]

Wilco, thanks!

[TXTing]

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!

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. ;)

[bluelightzgrl]

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!

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 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:

[TXTing]

Affiliates are here: 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

[bluelightzgrl]

Your welcome.

Sounds like a cult. :D

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

[Jynkxxie]

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

Loves it!