abs & hiit, police training

[Guest guest]

Speaking of abs and HIIT, In the fall I plan on applying to the local police

department. That being kept in mind, I have started training for the physical

which means no HIIT for me.

The Police physical require you to run a specific course under 4.x minutes

and run 1.5 mile under 12 minutes. I'm not a runner so my trainer started

me on a running program. She also had a copy of the training program given

by the PD to people who will be doing the test and it is a killer.

I'll be doing 4 days of cardio(running and elliptical), 1 day is reserved

for weights and jump training and I also do 2 days of weight resistance.

The program mainly focusses on upper body strenght it seems as well as

core work(lots of core work). On Saturday I'm going to attend an info

session and I'm going to find out what kind of situps/pushups will be done

in the test so that I can practice. My trainer seems to think that they

will be full situps.

So, I've found the following out this week. I can do crunches properly and

leg raises properly(took a Pilates class when I did my first BFL challenge)

and I do feel them. However, what I learned is that I SUCK at full situps.

I can barely do one without cheating a little so I do have a ways to go.

--

-eve

[Guest guest]

That is SOOOOOO cool. I've always secretly dreamed of being a police

officer. Can I ask how old you are? Is there an age limit for

applying? What type of police officer do you want to be?

It would take me about 6 months to a year before I could even apply

seeing as I need to be in shape first.

Jen

>

>

> Speaking of abs and HIIT, In the fall I plan on applying to the

local police

> department. That being kept in mind, I have started training for

the physical

> which means no HIIT for me.

>

> The Police physical require you to run a specific course under 4.x

minutes

> and run 1.5 mile under 12 minutes. I'm not a runner so my trainer

started

> me on a running program. She also had a copy of the training

program given

> by the PD to people who will be doing the test and it is a killer.

>

> I'll be doing 4 days of cardio(running and elliptical), 1 day is

reserved

> for weights and jump training and I also do 2 days of weight

resistance.

> The program mainly focusses on upper body strenght it seems as well

as

> core work(lots of core work). On Saturday I'm going to attend an

info

> session and I'm going to find out what kind of situps/pushups will

be done

> in the test so that I can practice. My trainer seems to think that

they

> will be full situps.

>

> So, I've found the following out this week. I can do crunches

properly and

> leg raises properly(took a Pilates class when I did my first BFL

challenge)

> and I do feel them. However, what I learned is that I SUCK at full

situps.

> I can barely do one without cheating a little so I do have a ways

to go.

>

> --

> -eve

[Guest guest]

Eve,

Here's a few tips that were given to me:

Over estimate your training...especially in the running and push ups

(or whatever upper body strength)...if you need to do 50 sit ups per

your age group...train to 60. Do this with everything.

Also, you will need to run the dsitance but you will need to learn to

pace and direct yourself as usually you do not know how fast or what

distance you have covered in a set amount of time.

Where most women get in trouble in the pd testing is the wall scaling

and push ups. If your department does the agility test with a 100lb

dummy to move, do this with someone...literally drag someone around

with a piece of clothing on like a sweatshirt ot jacket.If you e-mail

me, I can give you some idea how to train and what to do that will

make it alot easier.

>

>

> Speaking of abs and HIIT, In the fall I plan on applying to the

local police

> department. That being kept in mind, I have started training for

the physical

> which means no HIIT for me.

>

> The Police physical require you to run a specific course under 4.x

minutes

> and run 1.5 mile under 12 minutes. I'm not a runner so my trainer

started

> me on a running program. She also had a copy of the training

program given

> by the PD to people who will be doing the test and it is a killer.

>

> I'll be doing 4 days of cardio(running and elliptical), 1 day is

reserved

> for weights and jump training and I also do 2 days of weight

resistance.

> The program mainly focusses on upper body strenght it seems as well

as

> core work(lots of core work). On Saturday I'm going to attend an

info

> session and I'm going to find out what kind of situps/pushups will

be done

> in the test so that I can practice. My trainer seems to think that

they

> will be full situps.

>

> So, I've found the following out this week. I can do crunches

properly and

> leg raises properly(took a Pilates class when I did my first BFL

challenge)

> and I do feel them. However, what I learned is that I SUCK at full

situps.

> I can barely do one without cheating a little so I do have a ways

to go.

>

> --

> -eve

[Guest guest]

Hi Eve,

Good luck with the test! I've tested with both the prison and the police

department here in my city. I passed both physicals and was offered a position

with the local police department (unfortunately, my bankruptcy from the past

disqualified me once they did the background check).

More than likely, they will be full sit ups. Personally, I think that sucks

because they have been proven time and time again to be more damaging to your

lower back and actually not as effective as crunches. We had a minute to rack

up our situps (I can't remember how many they required). I do remember the

pushups because I was the only girl to pass that portion. We had to do 30

military style pushups. My biggest hurdle was actually the vertical jump....I

just barely passed that portion of it. By the run at the end of the whole

ordeal, I was the only female left and the guys were all really cool by cheering

me on in the running portion. I'm a poor runner and was the last person to

cross the finish line, but all the men who were testing were there, yelling and

screaming for me to finish. All in all, even though I didn't get the jobs, I

was very proud of myself for passing the physicals.

Good luck and train hard!!!! = )

M.

" Eve C. Koenning " <eck@...> wrote:

Speaking of abs and HIIT, In the fall I plan on applying to the local police

department. That being kept in mind, I have started training for the physical

which means no HIIT for me.

The Police physical require you to run a specific course under 4.x minutes

and run 1.5 mile under 12 minutes. I'm not a runner so my trainer started

me on a running program. She also had a copy of the training program given

by the PD to people who will be doing the test and it is a killer.

I'll be doing 4 days of cardio(running and elliptical), 1 day is reserved

for weights and jump training and I also do 2 days of weight resistance.

The program mainly focusses on upper body strenght it seems as well as

core work(lots of core work). On Saturday I'm going to attend an info

session and I'm going to find out what kind of situps/pushups will be done

in the test so that I can practice. My trainer seems to think that they

will be full situps.

So, I've found the following out this week. I can do crunches properly and

leg raises properly(took a Pilates class when I did my first BFL challenge)

and I do feel them. However, what I learned is that I SUCK at full situps.

I can barely do one without cheating a little so I do have a ways to go.

--

-eve