Training Help

[antlip]

My requirements are 47 push ups in 2 mins. 59 sit ups in 2 mins. Run a mile and a half in 11:31. Do a 75 yard pursuit run in 17.3 seconds.

I got the running down, I have a track layed out up and down hills to make it harder. I am going to do sprints and condition that. I have been lifting weights and doing push ups. I have been doing sit ups with weight.

What is a good eating habit to get into to help me pull this off? What foods are recommended to help out endurance and weight training and to be in tip top shape?

[CleanNeon98]

When I was training, I found eating some carbs before a workout helped me. Calories give you energy to burn, but dont overdo it. We have a few guys here that train on a regular basis they will help you better than I will, but those are just some things that worked for me

[doug]

dont eat bread

[Broken5hift]

police tests SUCK. GL

[MuddyREX]

A nice carb dinner the night before the test works well. Think pasta. As for the weights, go light with more reps as to build stregnth/stamina and not as much mass. Thinner and leaner is better for endurance running.

[antlip]

Originally Posted by Broken5hift

police tests SUCK. GL

Yea until you apply for the state police and when you see what you get at the end its all worth it. I havent run a mile since 02 when I wrestled in high school. I started running last week. I have now run 4 nights/days. I managed 1 mile the first time and the last 3 have been the full 1 and 1/4. My track has 2 up hills and 2 down hills. 1 of the hills is extremely steep. I just clocked myself tonight and I ran it in 9:27 seconds. That leaves 2 mins to cover another 1/4 mile. I am sure I could do it but I plan on blowing that time away. I have 3 months to train.

[antlip]

Just wanted to add I appreciate all the input. Just to size things up right now I am 5'7 or 5'8 and last week I was 170 pounds but, today I jumped on the scale and it tipped at 157.5.

I dont have room for a bench unless I put it in my yard and I might just do that to help beef up for the push ups. Do squats help leg strenght for running or is it mainly endurance that pulls you all the way?

[DoubleOughtCel]

The distance that you need to run isn't going to rely on leg strength. It'll be more breathing control and lung capacity. Just keep running and soon enough your run will be easy. Your legs will naturally tone up just from running everyday. I know because I took the academy test.

[ITSTOCK]

lol at those requirements.

No offense, but "tip top" shape isn't needed to pass them. If you want to be at the top of your class, and can't meet or are having trouble with the current requirements, don't even bother. Isn't the bench press part of the requirements too?

[OutOfStock]

yea I thought their was some sort of lifting thing to? Im not in good shape and I can do that, minus the possible bench pressing.

[wrx_snobordr]

If you dont have a bench you can always do plyo push ups. get two steppers or build two boxes that are about 6 inches or so off the ground. Spread them out for a wide push up. Start out with both hands on the boxes, do a push up so your chest goes even with the boxes, explode up, move hands in between the boxes and slow yourself down before your chest hits the ground, explode back up and put hands back on the boxes and repeat until you cant do any more, 4 sets to failure. This should be done in as smooth a motion as possible with no stopping. Be careful, when you start to get tired getting your hands back up on the boxes becomes difficult and I have fallen on my face doing these.

Next grab a medicine ball, put one hand on the medicine ball, other on the ground, do 15 push ups, switch hands do 15 more. As you get stronger increase the amount you do. 4 sets

Next, hold the medicine ball with both hands, do as many push ups as you can. This does the triceps pretty well, do as many as you can, 4 sets.

To change things up you can elevate your feet for all of these to increase the weight placed on your arms/chest.

I would also invest in ankle weights. Wear them all day with as much weight as you can handle. I wouldn't wear them running but thats your call.

Sit up are pretty straight forward. Just don't forget to do the leg lifts and twists to hit the obliques. Also, change it up, don't always use weights, if you can find a decline bench for some decline sit ups.

People have said avoid bread, wrong, you need carbs, just avoid white breads and pastas. Whole grain breads and pasta are great for you, just in moderation. You need them to sustain any kind of work out and to avoid having your body eat the muscle, read strength, you are trying to develop. Other than that just eat healthy, chicken, fish, fruits, veggies, lean meat, nuts and WATER WATER WATER WATER.

[antlip]

Originally Posted by ITSTOCK

lol at those requirements.

No offense, but "tip top" shape isn't needed to pass them. If you want to be at the top of your class, and can't meet or are having trouble with the current requirements, don't even bother. Isn't the bench press part of the requirements too?

No tip top shape isnt needed to do this. As I am almost there now. But being the best and fastest puts you on top of everyone else that applied. Running the mile and half then passing out at the finish line isnt going to look good. This test is to weed out the people that didnt put time into working out. Im training my running until I can get up to the 5 miles that they put you through by the end of the acadamy. This is why I need to be in tip top shape if I make it into the acadamy.

Lifting isnt a requirement that I know of. I never heard of benching being part of it. Just pull ups.

Any advice that will help me exercise my lungs? Besides just run run run run.

[whitezenki]

elliptical? thats the only cardio exercise which is really as intense as running...



basically, run run run

[HatchSurfer3]

Originally Posted by whitezenki

elliptical? thats the only cardio exercise which is really as intense as running...



basically, run run run

get urself a jump rope then you'll have a different opinion haha. I strongly prefer jumping over running. Running is actually bad for you're body, its horrible for your knees. I mean its not to say don't do it, but jumping rope is much easier on your body as well as very intense.

I was looking into the state police requirements and i think it said you have to bench about 80% of your body weight. I looked at it months ago so dont quote me on that

[whitezenki]

depends where you run, and whether or not you have good shoes...


I used to jumprope a lot, its definitly a good workout, but not what I was looking for at the time.

But for extreme cardio for the police, its probably a good idea.

[HatchSurfer3]

Originally Posted by whitezenki

depends where you run, and whether or not you have good shoes...


I used to jumprope a lot, its definitly a good workout, but not what I was looking for at the time.

But for extreme cardio for the police, its probably a good idea.

Eh where u run and the shoes do help, but its still really hard on the knees either way.

[nopistons94]

those requirements are my warmup in the gym everyday

[PotenzaSub]

^ sure those requirements are easy, but dont make him feel bad. at least he's trying to get in shape.

egg whites and hard boiled eggs (without the yolk) will be your friend.

[Sberk06]

i love how your talking about a police test with that avater.

[BobErT-]

I know how you feel man. I am trying to become a career firefighter. I have to do 75lb dummy drags, rope rescues, confined space searches, run up and down stairs with 60lb on my back, 60 sit ups in 2:05, 55 push ups in 2 minutes, run 2 miles in 12 minutes. It hard on ya, i just eat correct.. 3 meals a day. And go to the gym at the firehouse everyother day.