Training for the academy.....

[explorer20-08]

Hello All,
Im going to make it plain and simple. I need to get in shape for the police academy.I worked out religously for about 2 or 3 months then went away then stopped for about 2 weeks.I am a big guy, 5,10 215. My biggest concern is running. When i went to the gym the other day, i was jogging for my usual mile, and it felt like my heart was about to burst out my chest. I was running on the gyms treadmill and my heart rate was 178. Which is really unusual for me. So what do you guys suggest I do for conditioning myself for the academy. Weight lifting wise i start with 50 push ups. Then a shoulder press machine. On to bench press, Bicep Curls, back squat and leg press. Any suggestions?
Thanks Guys!

[ButterChunk]

There are many answers to this question -- I'm a believer in www.crossfit.com.

BUT, since you're just starting out, I would visit this site for scaled versions of the WODs.

[Safety Steve]

Running, pushups, situps, lunges, and then more running. . Be Safe.

[CelticSmackdown]

We were given a pre-academy workout regimen of plyometrics and various body resistance exercises (push-ups, sit-ups, lunges, squats, etc). Endurance will be a big factor in surviving PT in the academy. Weight lifting won't help you with this. You're going to need to focus on excersises using body resistance and exercises that will get your heart rate up.