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  • Pre-Academy Fitness

    My local PD is hosting workout sessions for the pre-academy recruits, but I can only make 1/3 of the sessions a week due to working night shifts. However, I meet with a personal trainer twice a week who can help supplement the Pre-PD PT.

    My entire experience with personal fitness has been in the last 8 months, so I'm not really sure about what types of workouts would be best suited to my academy performance.

    Previously, we were focusing on my passing the PT test with pushups/situps/running but now, having done that, I'm wondering where we should be focusing leading up to the academy?

  • #2
    images (10).jpeg

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    • #3
      To pass the OPOTA test from where I was at in the pre-test I need to do the following, at a minimum:

      21 -> 33 Pushups
      40 -> 44 Situps
      14:28 -> 11:58 1.5 Mile Run

      I think that the last one is definitely going to be the hardest.

      Basically, I have 8 months to improve to the above rates, in addition to all the in-class education that I'm going to have to be doing. Ideally, I should be able to do much better than the minimum to pass the test.

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      • #4
        Run.........

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        • #5
          14:28 for 1.5 miles.... did you walk 1.25 miles of that?
          I used to be a banker but I lost interest.

          -Steven Wright

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          • Aidokea
            Aidokea commented
            Editing a comment
            Yeah, we've covered the OP's performance in a previous thread. There is a LOT of hard work standing between he/she and a job in law enforcement.

            In addition to the slow 1.5, he/she is also maxxing out at only 21 pushups. That's really weak...

          • NaturalZero
            NaturalZero commented
            Editing a comment
            [posted below]
            Last edited by NaturalZero; 10-10-2019, 08:02 PM. Reason: Long-winded comment, see post below.

        • #6
          Have you even gotten hired yet? Focus on meeting the hiring standards.

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          • NaturalZero
            NaturalZero commented
            Editing a comment
            Yes, I passed the hiring requirements for the Academy. That's what I described above.

        • #7
          I realize that I'm not in ideal shape to be a police officer yet. In the last 5 months I've lost 38 lbs and went from doing 5-10 pushups in 1 minute to 20-25. My performance on the testing day was not ideal, as I messed up my form on a few, so they only counted 21.

          I applied a year ago, and have worked hard to meet each step (Agility test, PT test, Stress test), but the transition from sedentary college student to police recruit isn't the sort of thing I have a roadmap for. I decided to pursue this career in my last semester of college and, having never been athletic, I'm still getting the hang of adopting a fitness-focused lifestyle.
          Last edited by NaturalZero; 10-10-2019, 08:26 PM.

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          • Saluki89
            Saluki89 commented
            Editing a comment
            Just keep your head down and keep progressing. Never quit.

        • #8
          If I may suggest something for your run, instead of running the whole 1.5 miles every time you work out, try doing interval running. 30/60 at first. sprint full speed at 30 seconds and walk for 60. do this every other day for 2 weeks or however long you believe you need to. then eventually go to 60/120. 60 secs full-on sprint and then 120-sec walk. its better to be done on a track rather than a treadmill, usually you'd end up doing however many laps you want, but start out at 6 laps which would be 3 laps of sprinting and 3 laps of walking.

          remember the run is meant to measure your cardiorespiratory fitness. also would be good for you to work on breathing techniques, it's different for everyone, for example for myself i find it easier to run by breathing in through my nose and exhaling through my mouth.(hell I even let out a big old grunt every now and then to clear the airway) best of luck to you.

          p.s. don't forget to hydrate the night before. and always hydrate.

          Comment


          • #9
            Originally posted by 11bduckies View Post
            If I may suggest something for your run, instead of running the whole 1.5 miles every time you work out, try doing interval running. 30/60 at first. sprint full speed at 30 seconds and walk for 60. do this every other day for 2 weeks or however long you believe you need to. then eventually go to 60/120. 60 secs full-on sprint and then 120-sec walk. its better to be done on a track rather than a treadmill, usually you'd end up doing however many laps you want, but start out at 6 laps which would be 3 laps of sprinting and 3 laps of walking.

            remember the run is meant to measure your cardiorespiratory fitness. also would be good for you to work on breathing techniques, it's different for everyone, for example for myself i find it easier to run by breathing in through my nose and exhaling through my mouth.(hell I even let out a big old grunt every now and then to clear the airway) best of luck to you.

            p.s. don't forget to hydrate the night before. and always hydrate.
            yeah, try intervals for sure. I have trouble not with keeping my cardio up but with getting bored when I run, so it always helps to keep it interesting/challenging with interval.

            Also consider going to a movement specialist like a physical therapist/CSCS who is certified in pose method, etc who can refine your running mechanics and breathing techniques. If you're really serious about this then it is worth the time and cost.

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            • #10
              Originally posted by NaturalZero View Post
              I realize that I'm not in ideal shape to be a police officer yet. In the last 5 months I've lost 38 lbs and went from doing 5-10 pushups in 1 minute to 20-25. My performance on the testing day was not ideal, as I messed up my form on a few, so they only counted 21.

              I applied a year ago, and have worked hard to meet each step (Agility test, PT test, Stress test), but the transition from sedentary college student to police recruit isn't the sort of thing I have a roadmap for. I decided to pursue this career in my last semester of college and, having never been athletic, I'm still getting the hang of adopting a fitness-focused lifestyle.
              I wish you the very best, but this is law enforcement, not self-help group therapy. Your performance will not be judged by how much you've improved, your performance will be judged by an objectively quantifiable standard, for your safety and ours.

              Five months of training, and you can only do 21 pushups? You're not even in the general zip-code of where you need to be. If you want to do law enforcement, you're going to need to work much, much harder than you have been. This job isn't for everyone.

              Comment


              • NaturalZero
                NaturalZero commented
                Editing a comment
                I understand that I still have a lot of improvement ahead of me but, for perspective, I have a little over 8 months to reach the required goals. Basically, I have 8 months to shave a minute off my (admittedly terrible) mile run and do 10-12 more pushups. I expect in that time I will be able to exceed all of the requirements.

                Of the candidates who made it into the Academy, I would say I'm probably on the wrong side of the bell-curve but definitely not the least fit. As mentioned, I have been attending the pre-Academy workouts hosted by the department which have been difficult, but not impossibly so.

              • Aidokea
                Aidokea commented
                Editing a comment
                You said that your 14:28 1.5 mile run was the hardest thing you've ever done. You don't need self-affirming happy thoughts and unicorn farts- you need to work harder. You need to work a LOT harder.

              • NaturalZero
                NaturalZero commented
                Editing a comment
                Okay. I'm working on it.

              • Aidokea
                Aidokea commented
                Editing a comment
                I do not doubt that you are working on it. What I said, is that you need to work harder at it, if you want to become one of us.

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