need some Police Academy PT info from LEO's

[Mikel]

man, this is tough... I'm always crazy hungry and dead tired by the end of the day... hehe
and almost no weight loss yet
I'm guessing that will start soon

[BrianSW99]

When I went through the academy a few years ago the PT was primarily running, push ups and crunches with a heavy emphasis on the running. We ran 5-6 miles per day on most days and followed it up with the push ups and crunches. I too was overweight when I went in. I started at 240 and when it ended I was down to 195 even with the muscle mass that was gained. It was physically the most demanding thing I've ever experienced and I learned that I could push myself much farther than the point at which I thought I couldn't take any more. Even though I was perpetually sore and could barely walk for several months it was a great experience that I wouldn't trade for anything.

Cardiovascular endurance is really what I wished I had worked on more before the academy. The muscle strength required for the push ups and crunches is easier to acquire as you go along, but at least for me the cardiovascular endurance took a much longer time to develop. It was keeping the heart rate and breathing under control while running that really killed me the most.

I'm sure you'll enjoy the experience and I wish you great luck at it. I ultimately decided not to go into law enforcement, but I have no regrets on going through the academy. I think it made me a better person on many different levels, not the least of which is physically.

[gigag04]

Going into Police Academy a bit overweight and out of shape. (35years old, 6', 250lbs)
Q. What types of exercises will I have to face?

A. What should I do in the 3 weeks I have to prepare?

Thinking of sit-ups, push-ups and daily jog each morning until then... How hard will it be?

Are you going to TEEX? I just got through in Dec and am working for BPD. Msg me and I can get you the scoop. As far as PT, they will work with you where you are, but diet is going to have a bigger impact on your bottom line. I know its late in the game (just found this post) but good luck. I've also got some good study tips for ya.

[Mikel]

-Day 1 is in the books. If I can survive 2 more days of aches then I think I will be able to make it through.
One thing I did not prepare for was the running was done at almost one time. 1/4 mile jog, then 300M Sprint, then 1/4 mile jog, then 1.5 mile run with only a few minutes between each.
I have to get better on push-ups. We have to do 5 before entering or re-entering the building. by the end of the day workouts and all of the push ups I was barely able to get back into class.
Any tips on improving push ups. I am worried about tomorrow.

[srothstein]

From what I have been taught, the best way to improve on push-ups is to do more of them but not to overstress your muscles. One way to build up is to do inclined push-ups. Start with your arms against the wall and your feet far enough back that you are leaning forward a little. Then after you can do those well, you move down to your arms on a counter or table or desk top and do them at that height. Then drop down to a chair seat height, then down to footstool height before finally going to ground height and normal push-ups. Then you start reversing the incline and moving your feet up on a step stool, etc.

As in almost any other strength and resistance exercise, repetition is the key to strength. If the academy has you doing five at a time, start with three sets of 10 reps each morning and each evening. Increase the number of reps by one each day. When you get to 20 reps, you drop back to 10 and go to the next lower height. If you find yourself doing them easily at any height, you can do more reps or go to the next lower height. between this extra little bit and the stuff the academy has you doing, you should make it OK before you are done the training.

WARNING: Be very careful as it is easy to overdo any exercise and cause injury. You can pull muscles or damage tendons just doing push-ups (I know from experience). I am not a believer in the "no pain, no gain" theories. You should work until the arms are tired, but if you feel pain stop.

And as I have noted earlier, I am not an expert or a personal trainer. I have had some training but a good personal trainer will be able to work wonders at designing routines to improve you around what the academy does.

[gigag04]

-Day 1 is in the books. If I can survive 2 more days of aches then I think I will be able to make it through.
One thing I did not prepare for was the running was done at almost one time. 1/4 mile jog, then 300M Sprint, then 1/4 mile jog, then 1.5 mile run with only a few minutes between each.
I have to get better on push-ups. We have to do 5 before entering or re-entering the building. by the end of the day workouts and all of the push ups I was barely able to get back into class.
Any tips on improving push ups. I am worried about tomorrow.

Do they give you guys the 2 pull ups option? I would work on those too.

For push ups you will get better as Mr. Santo will push you guys at PT. On running days you won't have a PT test like that - it will be a little more reasonable. They use that test as a baseline to see where you are.

I can't stress enough to get a on a good eating plan. This combined with good exercise habits (which you will be getting) will have a dramatic effect on your fitness and your physique.

BTW - you still haven't called me - I'm off all weekend.

[Mikel]

-Day 1 is in the books. If I can survive 2 more days of aches then I think I will be able to make it through.
One thing I did not prepare for was the running was done at almost one time. 1/4 mile jog, then 300M Sprint, then 1/4 mile jog, then 1.5 mile run with only a few minutes between each.
I have to get better on push-ups. We have to do 5 before entering or re-entering the building. by the end of the day workouts and all of the push ups I was barely able to get back into class.
Any tips on improving push ups. I am worried about tomorrow.

Do they give you guys the 2 pull ups option? I would work on those too.

For push ups you will get better as Mr. Santo will push you guys at PT. On running days you won't have a PT test like that - it will be a little more reasonable. They use that test as a baseline to see where you are.

I can't stress enough to get a on a good eating plan. This combined with good exercise habits (which you will be getting) will have a dramatic effect on your fitness and your physique.

BTW - you still haven't called me - I'm off all weekend.

Yeah we can do 2 pull-ups instead. 1st week is in the bag and I have been extremely sore most of the time. We were lucky and missed PT 2 days (one was not scheduled and 1 for weather) Next week is gonna be a better test. Mr Santo busted me Tues morning for leaving my mags in my duty belt Those push-ups were the worst-while everyone else was in formation (he busted 4 cadets that morning for infractions at inspection)

I didn't want to bother you close to your work time. I will holler at ya in the morning though.