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Rshoe66
Question:
How can I quickly improve on my PT standards?
In approximately 4 weeks I will be testing for admission into the West Virginia State Police acadamy. This acadamy is paramilitary based. To qualify to enter I need to meet a certain physical Fitness standard however I seem to be just shy of my goals. I need to be able to pass these tests or else I will no longer be gainfully employed as a law enforcement officer. The standards are a 1 1/2 mile run in 15 minutes and 20 seconds (I'm clocking in at around 15 minutes and 45 seconds) 27 situps in 1 minute (I'm able to get about 25 before muscle exhaustion) and 18 pushups in 1 minute (I have been able to consistently pass this test but not to my satisfaction, I would prefer to get 30 or more in a minute). Any training plans or tips which would help me achieve my standards would be greatly appreciated. Thank you.
Robert
Asked by Rshoe66 - 3 answers - 16 weeks 3 days ago
why_not_fandy
For the run to quickly improve your times you might want to try doing speed workouts 2-3 times/week and regular easy jogging the other days. Speed workouts might include 200 itervals, 400 intrvls, and 600 intrvls. This is not normally ideal, but you may see progress quicker.
As for situps, try doing 5 or more sets of 10 with 1 minute rest. you may want to build upon that as you gain strength by increasing situps per set or increase sets. On the other hand you could try sets of 10 variously modified situps like crucnches, russian twists, v-ups, crunch-ups, 30 second planks, etc.
Pushups could be handled in much the same way as abs, but you should give yourself 48 hours rest between workouts (This means workouts should be intense). workouts could be sets of 10 modified (i.e. wide hand placement, close hand placement, etc.) or not.
Submitted 16 weeks 1 day ago by why_not_fandyscousemouse78
hello try this for size:
MON: Jog steady (consistent) pace for 30 mins
3 x 15 sit ups (30 sec rest between sets)
3 x 10 push ups (30 sec rest between sets)
TUES Speed session: warm up 6 x 400 metres
WED: REST
THURS Jog steady steady for 20 minutes
FRI Speed session: warm up and do a 'lamp-post session' choose 3 lamp posts, walk 3, jog 3, sprint 3 - do this for 20 minutes
SAT Jog steady for 30 minutes and followed by : -
4 x 12 sit ups (30 sec rest between sets)
4 x 10 press ups (30 sec rest between sets)
SUN: REST
If you have access to a cirucit training class i would recommend you attend one in place for a tuesday OR saturday session.
Keep the peace amigo, chris
Submitted 16 weeks 1 day ago by scousemouse78Rshoe66
I appreciate the responses guys, The best workout I could cook up for myself was pushups and situps until fatigue every night, I'll certainly give these plans a go starting tonight. Again Much appreciated.
Robert
Submitted 15 weeks 6 days ago by Rshoe66