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HELP - SWAT Tryouts

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  • HELP - SWAT Tryouts

    Hello - I am looking for help on getting myself prepared for upcoming SWAT tryouts for my department. I tried out last year and did ok on the physical portion of the tryouts but am looking to improve so I can rank #1 after the physical portion this year. Here are the minimums and maximums for the physical portion

    Push Ups - 40 min 80 max
    sit ups - 47 min 87 max
    1 miles run 8:30 min 6:30 max

    These minimums and maximums are based on age. We have 2 min to complete the sit ups and push ups and can stop during them for a quick break but once the clock hits 2 minutes you are done.
    Last year I had 47 push ups 73 sit ups and 7:35 mile looking to improve all 3

    I kind of let my fitness go over the last year....However SWAT is something I truely want to be a part of and am willing to work my butt off to get onto the team! Any suggestions please let me know! THANKS

  • #2
    Originally posted by kcop View Post
    I kind of let my fitness go over the last year....
    However SWAT is something I truely want to be a part of and am willing to work my butt off to get onto the team! Any suggestions please let me know! THANKS

    I'm not trying to be a *ick. But if you wanted it so bad why did you let yourself go over the past year?

    CrossFit

    RossTraining

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    • #3
      was not expecting any openings however one of our guys died in a motorcycle crash and nother had some issues and was let go.....and then all of a sudden 2 other people resinged....so now i am kicking myself in the butt and looking for some help

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      • #4
        i'm in a similar position, w/ upcoming DT instructor school

        i didn't 'let myself go', but i gained considerable weight while bulking up to gain strength. mix that w/ ZERO cardio to keep a caloric excess, and that leaves me with having a lot of running to do to get my time back down.

        I also still need to increase my 1 rep bench max while dropping bodyweight and fixing my run.

        I'll get there, its just hard to get stronger while in a caloric deficit.

        good luck on your end.

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        • #5
          Originally posted by OperatorEX

          For the mile, I recommend a lot of interval training.
          agree.
          You know what the test consists of. Youve been through tryouts once, you know what it takes. Good Luck!

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          • #6
            I recommend checking rosstraining.com and getting his book "Infinite Intensity." It is great. He changed my entire workout philosophy. I used to gear my workouts towards the body building style but not anymore.

            Train like a fighter so when you have to fight you will most likely have an advantage.

            Everything will fall into place as far as the run, pushes, and sits go.

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            • #7
              THANKS EVERYONE WHO IS REPLYING! ALL GREAT INFO!

              I want to rephrase one thing from my original post though - I did not let myself totally go as far as fitness after last years test....however i am not in the best shape i think I can be in. I weigh 165 lbs and I'm 6'-02" so Im not a fatty like it seems some are implying. I am just looking for good solid ideas as to how to increase my requirements and or become overall more physically fit!

              Thanks again for the POSTS KEEP THEM COMING!!

              Comment

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