Physical conditioning before BLET

[donflan]

I have lost 115 pounds so far in the past year to satisfy my goal to get into the law enforcement career. I now weigh 197 and right now I am mainly focusing on toning up before I apply to any community college BLET class or a police department that offers full-time salaried BLET in July. I did a physical fitness test on myself yesterday and I can do 30 sit-ups in 1 minute, 10 push-ups before exhaustion (I know...pretty pitiful, huh?), and I can run 1 mile in 9 minutes. Any thoughts in helping me improve my stats and getting in better shape before July.

My daily exercises:
General stationary bike for 10 minutes at 25mph
Run 1 mile in 9-9.5 minutes
Walk 0.5-0.75 miles at 4.0mph
Perform situps until exhaustion
Perform pushups until exhaustion...then perform pushups on knees until exhaustion
Lift 30lb. barbell weight until exhaustion

[Fuzz1028]

first of all, congratulations on the weight loss! That is a huge accomplishment in itself. As far as BLET goes PT will vary a little depending on where you go. I would say a safe set of goals is:

35 Full Body Pushups without stopping
35 Full Situps without stopping
1.5 mile in under 13 Minutes

If you can do this off the bat you should be ok. PT will be tough, but it isn't anything you cant handle if you have the heart.

Good Luck!

[Eslick]

congrats on the weight loss! that's great!

as far as charlotte, you have to be able to pass the JRPAT to get into academy...
this is directly off the cmpd.org website





The Charlotte-Mecklenburg Police Department Physical Ability Test is a timed event performed on a pass/fail basis. Applicants must complete the test in a time of 6:18 (Six minutes eighteen seconds) or less.

A street address will be given prior to the test. The address must be correctly given at the end of the test, (if incorrect, the penalty is repeat the 200 yard run). The test will begin from a seated position.

1. RUN 200 YARDS (UP AND BACK 50 FOOT DISTANCE 6 TIMES)

2. STEP UP ON AEROBIC STEP BENCH 20 TIMES

3. PERFORM 15 PUSH-UPS (NOT REQUIRED TO BE CONTINUOUS)

4. PERFORM 15 SIT-UPS (NOT REQUIRED TO BE CONTINUOUS)

5. STEP UP ON AEROBIC STEP BENCH 20 TIMES

6. PERFORM 15 PUSH-UPS (NOT REQUIRED TO BE CONTINUOUS)

7. PERFORM 15 SIT-UPS (NOT REQUIRED TO BE CONTINUOUS)

8. RUN 200 YARDS (UP AND BACK 50 FOOT SIX TIMES)

9. STREET RECALL (IF WRONG, PENALTY IS REPEAT 200 YARD RUN)

The Charlotte-Mecklenburg Police Department Job Related Physical Ability Test is a baseline test used to determine a candidate's ability to perform the essential job functions of a Police Officer. Success on the test should not be used by candidates to gauge their level of fitness for the purposes of attending the Charlotte-Mecklenburg Police Academy. The Job Related Physical Ability Test allows applicants to prepare themselves by practicing prior to their testing date. Applicants should continue to prepare themselves to be challenged physically in an academy setting if hired by the Charlotte-Mecklenburg Police Department.

RETEST POLICY: IF AN APPLICANT FAILS THE JOB RELATED PHYSICAL ABILITY TEST HE/SHE WILL BE ALLOWED TO RETAKE THE TEST ON A SUBSEQUENT AVAILABLE TEST DATE. A SECOND FAILURE ON THE JOB RELATED PHYSICAL ABILITY TEST WILL RESULT IN DISQUALIFICATION FOR A PERIOD OF ONE YEAR.

[donflan]

I think I can handle the running part and the situp part, but the pushup part is what I am concerned about. Do ya'll have any suggestions in toning up my biceps and arm strength?

[Fuzz1028]

As far as pushups and situps go, the best way to improve them is to keep doing them. Try and do 20 of each every hour all day. It will make a huge difference. Also try varying the types of p/u and s/u you do.

[Eslick]

I think I can handle the running part and the situp part, but the pushup part is what I am concerned about. Do ya'll have any suggestions in toning up my biceps and arm strength?

Preparing For The Job Related Physical Ability Test (JRPAT)

If you have any question about you ability to pass the JRPAT, it is strongly suggested that you properly prepare yourself. The first step in this preparation should be a self-assessment. You will need the following materials.

* Stopwatch
* Chair
* Step box or stool (height 8 inches)
* Exercise mat
* Can hugger (height 4 inches)

Set up the props as follows: Place the chair. Move 10 feet forward and place one cone (or place marker) in line with the chair. Move 50 feet forward and place a second cone (or place marker) directly in line with the first. These markers represent the running course. Next, go back to the first cone (or place marker) and move 10 feet to the right or left. Place the step box or stool directly in line with the place marker. Place the mat behind the step box, about 10 feet, in line from the chair. You are now ready to run through the test. JRPATCourse Diagram.pdf

If you are able to complete the JRPAT in less than 5 minutes and 30 seconds during practice, then you should be successful during the actual test administration (understanding that this is not a guarantee). If you take longer than 5:30, then you probably have some areas that could use improvement. Please refer to the suggestions below if you fall into this category.

Remember, the maximum time you have to complete the test is 6 minutes 18 seconds (6:18)

Candidates who are unsuccessful on the JRPAT are not usually deficient in all areas. The primary problem areas are running, push-ups, and sit-ups. For those who struggle with sit-ups and push-ups, it is often a better strategy to perform 5 repetitions, rest for 5-10 seconds, perform 5 more, rest, and then perform the last 5. If you reach full muscular fatigue (going until you cannot perform another repetition), your recovery time will be long and you are likely to go over the allotted time for completion. The best exercise for improving sit-ups and push-ups is, you guessed it, sit-ups and push-ups.

Sit-ups

During each set of 15 sit-ups in the JRPAT, the repetitions do not have to be continuous. A successful sit-up will require the following: knees bent at a 90 degree angle, arms folded across chest with palms on opposite shoulders, up position reached when elbows touch just above knees; down position reached when upper-back portion of shoulders touches mat. You may not lift your hips during the course of the movement (see pictures 1 and 2). You may choose to rest in any fashion during the course performing the sit-ups. Time will continue to run.
Correct Sit-up position (down)
#1: Correct Sit-up Position (Down)

Your goal is to be able to comfortably perform two sets of 15 sit-ups during the course of the JRPAT. In order to reach this goal, you must overtrain. Perform exercise sessions every other day. Each session will consist of three sets of 20 sit-ups. So how are you supposed to do three sets of 20 when you can't get 2 sets of 15 right now? Well, you cheat a little to start. During each set, perform as many sit-ups as possible using the strict form described in the test instructions. If you reach 20 repetitions, stop. If you cannot make 20 repetitions, finish out the set by placing the palms of your hands across your hamstrings. Click here to see pictures demonstrating the practice sit-up positions. For example, if you perform 8 strict repetitions, you would then perform 12 modified repetitions. As you improve, you will need less modified reps with each set.

#2: Correct Sit-up Start Position (Up)
Correct Sit-Up position (up)



Push-ups

A successful push-up will require the following: back is straight during entire motion, chin contacts top of four inch high foam can holder, arms are fully extended with elbows locked at top of motion. Pictures #3 & #4, below, demonstrate the proper body position for a push-up. The applicant may choose to rest in any fashion during the course performing the push-ups. Time will continue to run.

Your goal is to be able to comfortably perform two sets of 15 push-ups during the course of the JRPAT. In order to reach this goal, you must overtrain. Perform exercise sessions every other day. Each session will consist of three sets of 20 push-ups. So how are you supposed to do three sets of 20 when you can't get 2 sets of 15 right now? Well, you cheat a little to start. During each set, perform as many push-ups as possible using the strict form described in the test instructions. If you reach 20 repetitions, stop. If you cannot make 20 repetitions, finish out the set by placing your knees on the ground while maintaining a straight back. Click here to see pictures demonstrating the practice push-up positions. For example, if you perform 8 strict repetitions, you would then perform 12 modified repetitions. As you improve, you will need less modified reps with each set.
Correct Push-up Position (Up)

#3: Correct Push-up Start Position

#4: Correct Push-up Finish Position
Correct Push-up Position (Down)

Running

Success in the JRPAT can be had without an all out sprint. If you are able to maintain a reasonable and steady pace and complete the exercise stations quickly, you should be able to pass. Improving running ability as it is required for the JRPAT involves a combination of increasing endurance and increasing speed. On alternating days three days/week, increase endurance by running at a moderate pace for 20 minutes. If at first you are not able to run continuously for 20 minutes, walk as needed. For example, you may begin by running for 5 minutes, walking for 1 minute, running for 2 minutes, walking for 1 minute…..until you have gone 20 minutes. As you get in better condition, increase the length of the run portions until you can go 20 minutes continuously. At that point, begin to increase pace. To increase speed, perform the following interval workout 2 times per week (non-consecutive days). Run 200 yards (up and back 50-foot distance six times) at about 80-90% of maximum speed for that distance. Immediately recover by walking the same 200 yards. Begin by performing this routine 4 times. As you improve, work up to performing 8 intervals (eight 200 yard runs with a 200 yard walk after each run). As conditioning further improves, decrease the length of the walk portion to 100 yards. Because this is an intense workout, please make sure that you warm up well before beginning (i.e. a 5-10 minute walk/jog followed by stretching).

[donflan]

Thanks guys! I have worked hard to lose the weight that I have lost and I get MANY people each day asking me, "How did you lose the weight?" I lost the weight, but only in late February did I ever start exercising. In February, I weighed 220. I bought a Body Fat Analyzer using that Bioelectrical Impedance and I started in February at 23% body fat and I am now at 18.5%.

In addition, thanks for answering my question!

[Mejo83]

I think I can handle the running part and the situp part, but the pushup part is what I am concerned about. Do ya'll have any suggestions in toning up my biceps and arm strength?

Not to knock man, but its 15 push ups, not 40 or anything! Push ups deal with yout tris, back/shoulders, and chest!

[biggerthanu]

mejo- not everyone is great at pushups bro..15 IS 40 to some people.

everyone is right, the only way to get better at them is to DO them. i was in the same boat, i could knock out pushups easy, but could only get about 20 situps IF that before starting. the PT you will do everyday will help (trust me..ha) but in the meantime, during your sets of p/u's or on down time, try the front leaning rest (SO GLAD i dont have to hear that anymore...) get in pushup position and hold it as long as possible. once you have that time, push for 5 seconds longer than that time, and so on, etc. over a few weeks.
good luck!