Police academy regimine. (lift, push-ups, build, training)
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I am starting my training for a pt test I need to pass in order to start my lawn enforcement career .
I need to do push-ups , sit ups and a 1.5 mile run .
My pushups are terrible I can’t do more than 25 my arms burn out .
I do lift weights a few days a week and maintain some cardio and would consider myself in pretty good shape and I eat relatively clean .
How can I incorporate the specific things such as push ups , sit ups into my weight lifting regimine?
I don’t want to just give up on weight lifting and specifically train push ups and sit ups everyday . So what’s a good way to incorporate all of these .
I need to get my pushups into the 35-40 range and sit ups 40-50. Not worried about the cardio portion
Honestly, focus and target your efforts on performing the events in the test. This will not only train your movement patterns for the test as well as endurance, but will prepare you mentally as well. The weights will be there after the test....
When I was in the Marines, I lifted, but when I knew the PFT was around the corner, I stopped the weights and focused on running (3 miles) sit-ups with some pushps and pullups. I would do this after duty when I would normally lift. Some days i just ran, others just pull ups and sit ups. We also had morning PT a few times a week as well, but that was mostly slow paced company runs that barely broke a sweat.
With my program, I always got 20 pullups, 20 situps and 20-21 min in the 3 mile. I may have had a 300 PFT score once...When I hung on to my lifting, my scores were bad and my run suffered the most.
This is just my own opinion and what worked for me. And yes, factor in recovery and rest.
What? In between bicep curls drop and do 20 sit-ups.
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I would be very concerned if anyone gave you a badge and a gun.
Weight training is the last thing needing focus.
I used to run cross country with the LAPD when I was in high school. Those guys might have been five foot by five foot by two feet, but they were usually AHEAD of me!
In between sets do push-ups and sit-ups during your minute rest.
LOL ok who is going to have just a 1 minute rest between sets?! And if they were, doing more stuff during your rest would kind of defeat the purpose :P If you're doing anything more than like 5 pound dumbbells, assuming you're seriously weight lifting, you are resting 2-3 minutes between sets, unless you're doing absolute maximum weight and then 5-8 minutes is actually about the sweet spot. It takes a full 5 minutes to recover from a one rep maximum lift, and I don't chance it, so I usually make it 6-7 just to be sure. Even if I'm doing high reps, though, 3 minutes is a good recommendation for rest time so you're giving each set your all. You don't want to do anything strenuous during that rest time. Walking lightly over to get a drink or something, fine, but if you're moving a bunch of plates around you may need to extend the rest period to after the plates are in their proper place.
In between sets do push-ups and sit-ups during your minute rest.
I am with Mikala. (and the bicep curls and sit ups between sets). It will help him with his Regimine for Lawn enforcement.
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you beat me to it
