Best workout for a future cop...
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Best workout for a future cop... - 2/1/2005 10:56:40 AM
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BigRed360
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Ok, as I said in the introduce yourself thread I'm trainign to get into shape for a physical agility test for the suffolk county police academy. The problem is that I don't really know what I should be doing. Over the last few months I've been going to the gym and trying some things in i've seen in magazines and I'm getting stronger but I don't feel that I'm getting as much out of it as I could. So I'm retty much looking for some suggestions on what exercises to do, keeping in mind that my crappy gym pretty much only has freeweights, so my choices are a little bit limited. Here's what I'll have to do, run 1 1/2 miles in 12:29, do 29 push-ups (with cops deciding which ones count) and 39 sit-ups in a minute. It doesn't seem that hard but I don't want to barely make it, I want to crush it. I figure that should help my chances of getting on the job. I'll probably have to do it in late may or early june. Thanks for any help guys.
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RE: Best workout for a future cop... - 2/1/2005 1:13:59 PM
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BigRed360
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Thats not a bad idea, besides it couldn't hurt. I guess I'll give it a try next time I'm home.
(in reply to Old Navy)
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RE: Best workout for a future cop... - 2/1/2005 4:35:00 PM
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Bench270
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you will want to do some cardio obvliously and start doing circuit type training, which is explosive bursts back and forth etc. chin ups, push ups and plain weight training will help also.
(in reply to BigRed360)
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RE: Best workout for a future cop... - 2/1/2005 5:59:48 PM
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cpl
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Best advice, if you ask me- If you're being tested on running, pushups and situps, that's what you should do. Every other day or so, do a few sets of pushups and situps, really challenge yourself, and go for a run. I say every other day because when I was in the army, we used to do pushups, situps and running every damn day, and with no time for your body to rest, the results weren't as good as they should have been.
Are you talking Suffolk County Long Island? I live in Queens- Let me know if you need a hand checking out your pushup form, I'm sure the standards are the same for the cops as they were in the army.
(in reply to Bench270)
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RE: Best workout for a future cop... - 2/2/2005 11:19:29 AM
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rippedchick
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ever thought of a seated military press?
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(in reply to BigRed360)
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RE: Best workout for a future cop... - 2/2/2005 2:11:54 PM
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cpl
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PM me whenever you're ready, BigRed.
Seated military press, like ripped said, would be cool- So would lateral raises, shrugs and upright rows.
For chest, incline decline and flat bench are good, as well as weighted dips- They really do a number on your triceps, but also hit the chest nicely.
Back- Pullups, all variations except behind the neck- They put the body at a weird position which could cause problems later on. Also, bent over rows, single arm dumbbell rows, deadlifts.
What about your legs?
(in reply to rippedchick)
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RE: Best workout for a future cop... - 2/2/2005 6:58:20 PM
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BigRed360
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Wow I sure found the right place to ask, thanks alot. Well for my legs I just figured I'd run my ass off. The problem with the gym up here is that it doesn't really have any machines for legs. Are there any good free weight exercises I could do or should I just hit the gym on the uptown campus that has everything for legs? Also what would be a good split for me? Tuesdays & Thursdays are no good for me because I have class all day but other than that I'm pretty open.
cpl- I'll defintely PM you when I get home so you can laugh at me for everything I'm dong wrong, thanks again.
< Message edited by BigRed360 -- 2/2/2005 7:05:10 PM >
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1001, 1002, 1003. Ohh, it's a deep burn! It's so deep! Oh, I can barely lift my right arm because I did so many. I don't know if you heard me counting, but I did over a thousand.
(in reply to cpl)
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RE: Best workout for a future cop... - 2/2/2005 7:45:54 PM
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Bench270
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one word, squats!!!! with a barbell on your shoulders.
(in reply to BigRed360)
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RE: Best workout for a future cop... - 2/16/2005 8:11:26 AM
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BigRed360
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Am I supposed to be completely recovered from my last workout before I go again even if it's for a different body part? Because if I am I'm only going to be getting in like one or two workouts a week.
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1001, 1002, 1003. Ohh, it's a deep burn! It's so deep! Oh, I can barely lift my right arm because I did so many. I don't know if you heard me counting, but I did over a thousand.
(in reply to Bench270)
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RE: Best workout for a future cop... - 2/16/2005 8:30:40 AM
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Bench270
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NO, heres my routine
mon/chest,back, tue/arms,wed/shoulders, thu/legs
fri sat sun off
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(in reply to BigRed360)
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RE: Best workout for a future cop... - 2/16/2005 2:15:56 PM
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cpl
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From: New York City
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Definitely work your legs- Squats, like Bench270 said- Also, stiff leg deadlifts for your hamstrings, and calf raises for- Well, for your calves.
(in reply to Bench270)
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RE: Best workout for a future cop... - 2/17/2005 8:08:36 AM
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BigRed360
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Alright so hows this sound... Mon: Chest & Bi's, Tues: Run, Push-ups & Sit-ups, Wed: Tri's & Shoulders, Thurs: Run, Push-ups & Sit-ups, Fri: Back & Legs, Sat: Run, Push-ups & Sit-ups, Sun: Be a fat ass?
_____________________________
1001, 1002, 1003. Ohh, it's a deep burn! It's so deep! Oh, I can barely lift my right arm because I did so many. I don't know if you heard me counting, but I did over a thousand.
(in reply to cpl)
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RE: Best workout for a future cop... - 2/17/2005 11:24:44 AM
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Workin_on_it
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That routine sound good but if it is possible to do your chest early monday morning and the push up tuesday night to give your chest time to recover. That might be best.
Looks like my routine but instead of running I do abs/calves or abs/foreamrs on the inbetween days. No running for me.
< Message edited by Workin_on_it -- 2/17/2005 11:28:42 AM >
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(in reply to BigRed360)
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RE: Best workout for a future cop... - 2/17/2005 12:31:33 PM
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BigRed360
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quote:
ORIGINAL: Workin_on_it
That routine sound good but if it is possible to do your chest early monday morning and the push up tuesday night to give your chest time to recover. That might be best.
Good call...
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1001, 1002, 1003. Ohh, it's a deep burn! It's so deep! Oh, I can barely lift my right arm because I did so many. I don't know if you heard me counting, but I did over a thousand.
(in reply to Workin_on_it)
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RE: Best workout for a future cop... - 2/19/2005 7:50:41 AM
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BigRed360
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Everything seems to be going fairly well, but I'm having issues with my back workout. It doesn't seem to be doing much. I can feel the dead lifts in my back and the bent over barbell rows a little but the single arm dumbbell rows seem to be hitting my arms more, I don't know if I'm just doing it wrong or what. Also I thought there was a place to do pull ups but that turned out to be fairly unsafe. We have a pull down machine but it's been out of order for a while, I might see if I can fix it next week since no one that works there seems to care. That's a little off topic but are there any other free weight exercises I can do for my back?
_____________________________
1001, 1002, 1003. Ohh, it's a deep burn! It's so deep! Oh, I can barely lift my right arm because I did so many. I don't know if you heard me counting, but I did over a thousand.
(in reply to BigRed360)
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RE: Best workout for a future cop... - 2/22/2005 9:42:05 AM
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Bigmike77
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cardio, situps, and pushups, pull-ups as well.
-Mike
(in reply to Marc David)
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RE: Best workout for a future cop... - 2/22/2005 10:30:08 AM
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BigRed360
Posts: 109
Joined: 1/31/2005
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I figured out why I was feeling the dumbbell rows in my arms instead of my back. I've been doing them wrong since the beginning i was pulling my elbow up parallel to my side instead of perpendicular. One more thing, you know when you lay on your stomach on an incline bench and do what looks like reverse dumbbell flyes? Is that for your back or what? I saw someone doing it yesterday and want to give it a try.
_____________________________
1001, 1002, 1003. Ohh, it's a deep burn! It's so deep! Oh, I can barely lift my right arm because I did so many. I don't know if you heard me counting, but I did over a thousand.
(in reply to Bigmike77)
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I'll try doing it everyother day like you said. There's a track at the high school across the street from my dorm except I don't know eaxctly where it is at the moment... f'in snow.... 
