Workout Schedule

[scottnshelly]

I am trying to get into shape to become a Police Officer. I recently came up with a workout schedule. I was wondering if anyone else on here has one, so I can compare mine to yours and see if mine's anygood.

Thanks.

[elbows_and_knees]

why don't you post yours and let us comment. posting ours may not help, as our goals may be different. Tell me what you are trying to gain from your program, then type out your program.

[scottnshelly]

Great idea!

I’m just trying to achieve (and surpass) the Police’s standard physical fitness test: 40 situps in 60 seconds, 30 pushups in 60 seconds and 1.5 miles in 12 minutes. My schedule is full; I am home alone with my daughter from dawn to noon, then work from noon to sleep. I can’t leave the house to go running during the week and I’m still in the process of buying a treadmill. The running is my weakest right now, so I should be working on that more. My only option for running during the week is going up and down our stair case in the house.

Again, my goal isn’t to be in a bodybuilding magazine, I just want regular fitness in the few minutes of the day that I have in between diaper changes and folding laundry.

Monday – pushups

30, 20, 10

Tuesday – situps

40, 30, 20, 10

Wednesday – cardio

Stairs – 5 times up and down, 3 reps.

Thursday – pushups

30, 20, 10

Friday – misc.

Dumbbells, medicine ball, etc.

Saturday – cardio

Jogging

Sunday – situps

40, 30, 20, 10

Thanks

[elbows_and_knees]

60 pushups per session isn't really alot.This means that you can either increase the reps or increase the frequency. However, your goal here is time. So first and foremost, you want to be timing yourself to make sure that you crank out the 30 in less than 60 seconds. instead of 30, 20, 10, I would do 30, 30, 30 - rest for several minutes between each set so that you can fully recover and then time each set. I would do the same for the situps.

the running portion will be A LOT harder, since you only have one day per week. How soon befor you can get the treadmill?

Last thing, I would add some exercises in for other body parts as well, such as the legs and back.

[Aodhan]

How old is your daughter? If she is stroller age, then you can get a running stroller and take her with you when you go run.

You want to build the speed and endurance for both the physical stuff and the running, so you can kind of use the same principles.

For pushups/situps, you can interval. Do 10 situps or pushups as fast as you can crank them out, rest 10-15 seconds, do it again. Repeat this 8 or 9 times. Do this maybe once or twice a week. The next few days, do your regular 30-20-10, or you can do 30-20-10-10-20-30, and one day a week, do a couple sets of just as many as you can do. Same thing for situps.

This will build both the strength (More of the slowtwitch fibers) and the speed (Fast twitch fibers).

Same thing for the run. When I ran cross country, we did a couple days of average distance (6-8 miles), a day of fartleks (440 yard sprints, minute rest between) with about 2 miles each of warmup/cooldown, and a day of hill sprints, and one day of a long run (10-15 miles), and a day of total rest.

Mile and a half in 12 minutes is 8 minute miles, so if/when you get a treadmill, you can set it for that. For insurance, I would try to get down to 7 1/2 or 7 minute miles. That gives you a little leeway to compensate for adrenaline, etc on test day, and the difference between treadmill running and track/outdoor running.

One last thing...you don't mention what you weigh, or if this is a problem. A couple extra pounds can add up to 20-30 seconds a mile.

Oh, and stride length. Run with what is comfortable for you. If you want to run faster, increase your turnover, don't increase your stride. Your stride will naturally increase a little bit, but if you deliberately try to increase it, it will be too long and will actually hurt your progress.

Drop me a PM if you want, and I can help you come up with a good running program.

Aodhan

[scottnshelly]

Thanks guys,

I’ll try to respond to everything, but I’m sure I’ll forget some things. As far as the treadmill, I’m pretty broke; not looking to spend more than $100 on it. Everyone around town wants about $600 for a used one. I’m just going to be using it for a couple weeks until I pass the Academy. As for the stroller thing, my daughter is at the age where she’s too young to go running with me and too old to sit in a stroller for more than a couple minutes – she’s terrible two. She wants to be independent and walk, but she’s just a little slower than me.

My weight: I used to maintain 135 when I was 14-16. I got out of competitions (Tae Kwon Do and bicycling) and then I got married, so my weight has increased. I’m guessing I’m around 190 now at the age of 21. I’m not obese, but I have gained weight from eating regularly since marriage.

I took the test about two weeks ago (day before Father’s Day). I passed the pushups with flying colors, but failed the situps. I did 30 instead of 40. I know I would’ve failed the run if I had made it that far. So I just really need to work on doing faster situps and running better without neglecting my pushups.

Also, I was running pretty regularly for a couple days before the test, and my shins and knees hurt me really badly. I am a frequent smoker (half a pack a day) so I figured I would get out of breath first. I did get out of breath, but my shins and knees slowed me down the most. What can I do at home to increase my shin/knee strength in between running? I don’t have one of those home gym things.

One more question, while we’re on the topic, what about energy/power/protein bars? When I raced/rode bicycles I used to carry a power bar or two in my pack and eat it about half way through. Now there are so many options, I’ve been sampling the different ones, do you condone these? Which is your favorite?

Thanks again.

[Aodhan]

Also, I was running pretty regularly for a couple days before the test, and my shins and knees hurt me really badly. I am a frequent smoker (half a pack a day) so I figured I would get out of breath first. I did get out of breath, but my shins and knees slowed me down the most. What can I do at home to increase my shin/knee strength in between running? I don’t have one of those home gym things.

One more question, while we’re on the topic, what about energy/power/protein bars? When I raced/rode bicycles I used to carry a power bar or two in my pack and eat it about half way through. Now there are so many options, I’ve been sampling the different ones, do you condone these? Which is your favorite?

Thanks again.

Shins and knees tell me that the padding in your shoes is not enough for your running style, and/or you have something different such as pronation/supination going on. If you haven't been running in a while, you WILL need good running shoes. I recommend going to a runners store and having them look at your running stride and recommending a shoe. That way you can get one that fits your stride and foot plant pattern.

As far as the energy bars, for a mile and 1/2 run plus the rest, it won't really have an effect. They are great when you have time to digest and process them (such as a long, 4 or 5 hour bike ride), but for anything less than an hour, not much use. Actually, the meals you eat 3-4 days before the test will help the most, this is when a lot of athletes "carbo load".

And, when you get close to the test, gradually cut your training back for 7-14 days before the event, and work light speed type things. This will help your body recover and be completely refreshed for the test.

Aodhan

P.S. Get rid of the cigarettes.

[scottnshelly]

Thanks,

As far as the runner’s store… what? We have a Walmart and a Payless. I did actually go to Walmart and bought a decent pair of tennis shoes and some padded insoles, maybe that’ll help a little. I don’t think anybody in Walmart would really be able to suggest a good running shoe for me personally, and the Payless is over 90% women’s shoes and 8% children’s shoes (my estimates). I’ll see what they got though.

I really just like the way those power bars taste. I can’t wait to try the Snicker’s Marathon Bar, it looks delicious!

I don’t know when the next test will be, they only gave me a week notice last time, so I imagine it’ll be about the same for the next one, so I’m just going to prepare like crazy until they call me. It could be this weekend, or it could be next year.

I know I gotta get rid of the smokes, but man it’s hard. I’ve cut back a lot since I started all this training (I know, that’s what everyone says).

I appreciate everyone’s advice and help. One day I’ll pass that test and come back on here to thank you again.

[cheeks]

like aodhan, i would also recomend proper running shoes, you need to go to a specialist running store, or failing that a sports shop. i live in Britain so i can only guess that walmart is a supermarket of somesort, in which case they will have lots of nice trainers, but no proper running shoes.

i would suggest that you look in the yellow pages, or whatever the equivalent is over there (big book with a list of local businesses)

and a different way of training, just for a change, would be to do it by time, do as many as you can in 60 secs, then rest then repeat.

good luck, and remember that the more often you do this (ie week in,week out) the better you will get

[scottnshelly]

UPDATE:

I just got a letter from the Police Department today. The good news is, I get to retest. The bad news is, the test in on July 30, that's a month from now.

I've made arrangements with my babysitter to come an hour or so early so I can get some running in before work. Any other last minute advice? What kind of diet should I be on?