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.

Mike: the guys at the police academy want you to "make it." Why don't you pay them a visit? There is probably an "old timer" sitting around drinking coffee who would love to give you some advice on what to expect during the test. He might also be willing to advise you on how to train to pass the test. He would probably also look at you as a good prospect for taking the initiative to check things out before your test. Anyway, It doesn't hurt to ask....

Thats not a bad idea, besides it couldn't hurt. I guess I'll give it a try next time I'm home.

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.

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.

cpl- Yup, Suffolk County Long Island. Thanks, I could definately use a hand checking my form. Maybe we could get together when I get back from school in May before I have to go do it. I'm stuck up in Albany now. 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....

Anyway, I have enough freeweight exercises for my bi's and tri's, but I need a few more for my chest shoulders and back. I can't do a standing military press because I'll put it through the ceiling. Any help would be appreciated.

ever thought of a seated military press?

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?

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.

one word, squats!!!! with a barbell on your shoulders.

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.

NO, heres my routine

mon/chest,back, tue/arms,wed/shoulders, thu/legs

fri sat sun off

Definitely work your legs- Squats, like Bench270 said- Also, stiff leg deadlifts for your hamstrings, and calf raises for- Well, for your calves.

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?

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.