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1. Run 1.5 miles in 14 Mins and 45 seconds 2. 300 meter run in 63 seconds 3. Bench press 80% of my body weight (arpox weight 220 LBS... goal is 200) 4. 25 push ups in 1 Min 5. 35 Sit ups in 1 Min 6. Vertical jump of 18 inches 7. 16 inch Sit and Reach (“unofficial”… but still)
I think I can make the timed 1.5 mile Not sure about the 300 meter run. I know I can’t bench press 160-172 pounds Can do 25 push ups No way can I do 35 sit ups I haven’t measured a vertical jump since grade school so Sit and reach
I am currently doing 2 miles on a treadmill at 4 MPH every Tuesday, Thursday, and Saturday I Bench press a load of 70 LBS (including the bar) on Monday, Wednesday, and Friday Standard “workout” is 4 sets of 10 reps, then 4 sets of 5 reps… in between reps I do a set of 10 arm curls (on each arm) with 15-20 pounds.
The biggest problem I am having is, if I do an amount of sit ups to make it worth my time, I will have back pain the next day… I have a back brace for lifting; I suppose I could use that
And if I put my legs out for a sit and reach test, the are on fire if I just sit up straight. But at 6 foot 4 inches i have long legs which makes it difficult
Any of the dakkaites have some worthwhile advice for me?
This message was edited 3 times. Last update was at 2009/11/19 17:42:17
Envy89 wrote:
I am currently doing 2 miles on a treadmill at 4 MPH every Tuesday, Thursday, and Saturday
Is this relatively easy for you? If not, you need to work on increasing your pace. The requirement you need to meet is a 10 minute mile, and right now you're at a 15. That's a 2 mph increase in terms of actual speed, which isn't easy to maintain. You might be able to push through if you only have to qualify by running 1.5 miles, but it will be very close. You're talking about a 50% increase in what I assume is your jogging pace, which borders on a low sprint.
There really isn't an easy way to increase your pace. You just have to make yourself run faster. Eventually it will get easier.
Envy89 wrote:
I Bench press a load of 70 LBS (including the bar) on Monday, Wednesday, and Friday
Standard “workout” is 4 sets of 10 reps, then 4 sets of 5 reps… in between reps I do a set of 10 arm curls (on each arm) with 15-20 pounds.
Is the bench test a 1 rep maximum? Assuming it is, you should be trying to increase the amount of weight you lift from set to set. Something a like a basic 10-8-6-4 (or even 8-6-4-2) sequence where you increase the weight 10 pounds every time you drop repetitions.
Also, you should just barely finish each set without a spot. If you need a spot you're using too much weight, if you don't struggle you aren't doing anything to increase your power (1 rep maximum is all about power).
The workout you're using now will help you do push-ups, but not as much as actually doing more push-ups.
Envy89 wrote:
The biggest problem I am having is, if I do an amount of sit ups to make it worth my time, I will have back pain the next day… I have a back brace for lifting; I suppose I could use that
I wouldn't. Unless you're really old, or have a history of back problems, my guess is that you simply have underdeveloped erector spinae (lower back muscles). Most people don't emphasize these as they offer nothing in terms of cosmetic improvements. Look up lower back exercises and pick one that suits the facilities available to you (I recommend back extensions, but you may not have that option).
You can also try breaking up your ab regimen into a series of exercises targeting different parts of your abs, but if all you want to do is pass the test I'd steer clear of that. It would still, of course, involve lower back work.
Envy89 wrote:
And if I put my legs out for a sit and reach test, the are on fire if I just sit up straight. But at 6 foot 4 inches i have long legs which makes it difficult
Tight hamstrings. Do anything to stretch them out (try these). Every day, and twice on the days you run (before and after). There's not any way to make it easier.
Life does not cease to be funny when people die any more than it ceases to be serious when people laugh.
the 4MPH is a brisk walk.... it is as fast as the treadmill will go (have my eye on a slightly used on that can go up to 10 MPH, only $50). by the end of it i am swetty, but i could easily keep going if i have music playing. its just that if i run outside, i have a tendensy to do a few blocks at a jog + a bit, but then i walk out a block or 2.
i have a buddy that goes running with his wife, but she was a track star and he is training for a marathon... so i would be the 3rd wheel that gets left in the dust.
the bench press is a 1 rep max yes. i can finish the 1st 2 sets of 10 without to much of a problem, i start to slow down on the 3rd, and more on the 4th. i got it set at 70 for safty sake... no one to spot me, and its a free weight.
i am 99% certin that my back pain comes from being overweight most all my life, and seeing as how ive never heard of that elector count spine thing... that as well.
Back in my day we didn't have any of that push ups, situps, squat thrust nonsense.
We just had to run down a Mastadon.
-"Wait a minute.....who is that Frazz is talking to in the gallery? Hmmm something is going on here.....Oh.... it seems there is some dispute over video taping of some sort......Frazz is really upset now..........wait a minute......whats he go there.......is it? Can it be?....Frazz has just unleashed his hidden weiner dog from his mini bag, while quoting shakespeares "Let slip the dogs the war!!" GG
-"Don't mind Frazzled. He's just Dakka's crazy old dude locked in the attic. He's harmless. Mostly."
-TBone the Magnificent 1999-2014, Long Live the King!
Ahtman wrote:Out of curiosity what physical test are you trying to prepare for?
the P.O.W.E.R. test... police officer wellness evaluation report
for my hometown city PD.
im gonna apply to several area departments, but my hopes are to get on with the city.
Look out Envy's gonna be THE MAN!
No I said THE MAN
No THE MAN
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This message was edited 1 time. Last update was at 2009/11/19 21:20:03
-"Wait a minute.....who is that Frazz is talking to in the gallery? Hmmm something is going on here.....Oh.... it seems there is some dispute over video taping of some sort......Frazz is really upset now..........wait a minute......whats he go there.......is it? Can it be?....Frazz has just unleashed his hidden weiner dog from his mini bag, while quoting shakespeares "Let slip the dogs the war!!" GG
-"Don't mind Frazzled. He's just Dakka's crazy old dude locked in the attic. He's harmless. Mostly."
-TBone the Magnificent 1999-2014, Long Live the King!
Envy89 wrote:
the 4MPH is a brisk walk.... it is as fast as the treadmill will go (have my eye on a slightly used on that can go up to 10 MPH, only $50). by the end of it i am swetty, but i could easily keep going if i have music playing. its just that if i run outside, i have a tendensy to do a few blocks at a jog + a bit, but then i walk out a block or 2.
You might try measuring out a course of 2 miles, and then running until you finish it. Keep a watch with you so that you can mark your starting, and ending time. I know that for me having a set distance to achieve is easier than having a set time (in terms of minutes spent running).
Envy89 wrote:
i have a buddy that goes running with his wife, but she was a track star and he is training for a marathon... so i would be the 3rd wheel that gets left in the dust.
Yeah, its not a good idea to partner with people far beyond your ability level. I know I've had clients ask about doing partner workouts with me, and it simply doesn't work unless they're in similar shape (which also usually means they don't need a trainer at all).
Envy89 wrote:
the bench press is a 1 rep max yes. i can finish the 1st 2 sets of 10 without to much of a problem, i start to slow down on the 3rd, and more on the 4th. i got it set at 70 for safty sake... no one to spot me, and its a free weight.
Yeah, that's for the best. I've seen lots of bench accidents in my day, and they can be very ugly. I don't lift with a spotter, but I've been doing it for 10 years. If you're not confident with pushing then its best not to do so.
In terms of changing your rep set-up: its all about cultivating the right kind of muscle tissue. Strength and power are connected, but are not the same thing. Right now you're training for strength, which will make you more capable of exerting prolonged, low level force on a target, or resisting the force of another. Its the type of thing martial artists train for in order to enhance body control, and toughness. Realistically this is probably more important for a law enforcement officer than power, which will make you hit harder, but the test is the test.
If you aren't comfortable increasing the load on your bench, then I suggest explosive push ups. Try to push yourself into the air as high as possible, then catch yourself and descend slowly to the ground; repeating until failure. You might not get in the air right away, but so long as you're taken the load off of your hands (feeling less pressure) you will make progress.
Envy89 wrote:
i am 99% certin that my back pain comes from being overweight most all my life, and seeing as how ive never heard of that elector count spine thing... that as well.
no, im not aiming for a 6 pack. the video title is what i was looking at.
Yeah, those should do the trick. The slow and controlled motion is really important. Your lower back isn't meant to be explosive, it simply supports the muscles that are.
Life does not cease to be funny when people die any more than it ceases to be serious when people laugh.
What would be an appropriate regiment for those lower back exercises?
at 1st glance, they seam like something I could do everyday... but I know from trying to do the same thing every day, it gets old quick and you get burnt out.
so I did the treadmill today, tomorrow is a weight day... over the weekend I will measure out a 2 mile course by driving it ( ) and check the "Trip" miles. Though is running outside in the winter a good idear?
For sure will be adding in push ups... exploding or not.
Envy89 wrote:What would be an appropriate regiment for those lower back exercises?
at 1st glance, they seam like something I could do everyday... but I know from trying to do the same thing every day, it gets old quick and you get burnt out.
I wouldn't do them more than 3 times a week. You need to give the muscles time to recover, and you will probably be quite sore at first anyway.
As far as how much you do, it depends on how quickly you want to make progress. I'd recommend at least 2 sets of 10 for each exercise in the video (technically 4 sets for those exercises which only work half the body). You should be able to move through that fairly quickly with only minimal rest.
Envy89 wrote:
so I did the treadmill today, tomorrow is a weight day... over the weekend I will measure out a 2 mile course by driving it ( ) and check the "Trip" miles. Though is running outside in the winter a good idear?
It depends on how cold it is. It won't hurt you so long as its above 10 degrees. In fact it tends to be easier for larger folk to run in the cold, as for them the issue is radiating excess body heat, not keeping useful heat in. Just make sure you dress warmly, and stretch well before hand.
Life does not cease to be funny when people die any more than it ceases to be serious when people laugh.
