RE: Best workout for a future cop...
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RE: Best workout for a future cop... - 2/24/2005 9:14:27 AM
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jaysun999
Posts: 3
Joined: 2/22/2005
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Ever think about not being a cop?
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24
5'10" 180lbs.
Bench-225
Squat-225
BF-?
(in reply to BigRed360)
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RE: Best workout for a future cop... - 2/24/2005 3:50:00 PM
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BigRed360
Posts: 109
Joined: 1/31/2005
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I've thought about it, originally I wanted to be a cop, then I wanted a corner office with some big windows and a basketball hoop on my garbage can for a while. Then my car got stolen and I got pissed. Plus 100+k for the rest of my life really isn't a bad deal.
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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 jaysun999)
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RE: Best workout for a future cop... - 2/28/2005 8:55:02 PM
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slicktop
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Joined: 2/28/2005
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BIG RED,
I AM AN INSTRUCTOR AND COACH AT A STATE POLICE ACADEMY AND MY ADVISE IS TO DO ALOT OF RUNNING, SPRINTS, PUSH UPS, SIT UPS AND PULL UPS. ALL THE ACADEMIES THAT I HAVE VISITED DON'T DO MUCH AS FAR AS WEIGHT TRAINING. MUCH OF THE TIME ONCE YOU MAKE IT TO THE ACADEMY IS SPENT RUNNING. BE READY FOR SHIN SPLINTS AND SORE KNEES. THEY DON'T LET YOU RECUPERATE MUCH. I LIFTED ALOT BEFORE GOING INTO THE ACADEMY MANY YEARS AGO AND I LOST ALOT OF MUSCLE DUE TO THE CARDIO WORKOUTS.
GOOD LUCK WITH YOUR NEW CAREER. ITS GOOD TO SEE THAT YOU ARE TAKING IT SERIOUSLY AND NOT LIKE SOME OF THE RECRUITS THAT I HAVE SEEN RECENTLY.
(in reply to BigRed360)
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RE: Best workout for a future cop... - 3/2/2005 10:59:00 AM
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BigRed360
Posts: 109
Joined: 1/31/2005
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quote:
ORIGINAL: slicktop
BIG RED,
I AM AN INSTRUCTOR AND COACH AT A STATE POLICE ACADEMY AND MY ADVISE IS TO DO ALOT OF RUNNING, SPRINTS, PUSH UPS, SIT UPS AND PULL UPS. ALL THE ACADEMIES THAT I HAVE VISITED DON'T DO MUCH AS FAR AS WEIGHT TRAINING. MUCH OF THE TIME ONCE YOU MAKE IT TO THE ACADEMY IS SPENT RUNNING. BE READY FOR SHIN SPLINTS AND SORE KNEES. THEY DON'T LET YOU RECUPERATE MUCH. I LIFTED ALOT BEFORE GOING INTO THE ACADEMY MANY YEARS AGO AND I LOST ALOT OF MUSCLE DUE TO THE CARDIO WORKOUTS.
GOOD LUCK WITH YOUR NEW CAREER. ITS GOOD TO SEE THAT YOU ARE TAKING IT SERIOUSLY AND NOT LIKE SOME OF THE RECRUITS THAT I HAVE SEEN RECENTLY.
Thanks alot. All that running was what I was afraid of, I heard that I have push-ups in freezing puddles to look forward to as well, should be fun. But I have to do whatever it takes I guess.
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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 slicktop)
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RE: Best workout for a future cop... - 3/2/2005 2:55:06 PM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
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DEAR SLICKTOP,
I AM A TYPING INSTRUCTOR WHO CAN HELP YOU WITH THAT CAPS KEY PROBLEM. YOU CAN EITHER HOLD DOWN SHIFT TO TYPE IN LOWER CASE LETTERS WHEN CAPS LOCK IS ON, OR YOU COULD ALWAYS JUST TURN CAPS LOCK OFF.
(in reply to BigRed360)
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RE: Best workout for a future cop... - 3/2/2005 7:53:08 PM
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Adman
Posts: 5
Joined: 2/28/2005
Status: offline
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Hey BigRed im applying for Phoenix police within the next couple of months and im facing some of the same issues you are. My biggest thing is the running. I hate running. I also have to lose a lot of weight I'm about 182 and im 5'11'', I do construction but by the time I get home im exhausted. If you guys have any advise please let me know .
(in reply to BigRed360)
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RE: Best workout for a future cop... - 3/3/2005 5:21:51 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Wow, cpl. Impressive, but doesn't seem like you at all. Think Nav Evil is spreading?
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RIP 2004-2007
(in reply to cpl)
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RE: Best workout for a future cop... - 3/9/2005 6:51:29 PM
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Haseeb
Posts: 7
Joined: 3/8/2005
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lots and lots of cardio imo. Cops have to do lots of running so you should get good at it!
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Age - 17
Weight - 116 lbs
Max Bench - 145 lbs
(in reply to BigRed360)
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RE: Best workout for a future cop... - 3/10/2005 5:04:03 AM
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BigRed360
Posts: 109
Joined: 1/31/2005
Status: offline
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Running... isn't that what K-9's for???
Hey Adman, what's the process you have to go through out there? Here we have to take a civil service test, then if you score high enough you get called back and have to pass a physical agility test, if you pass then they start the background investigation, then you have a four hour interview followed by a polygraph test and then another interview, assuming you don't lie of course. Then finally the academy
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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 Haseeb)
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RE: Best workout for a future cop... - 3/10/2005 8:12:58 PM
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Adman
Posts: 5
Joined: 2/28/2005
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Hey BigRed, Its similar but the written test you must score a 70 or better to take the physical agility test, after that you get your background packet. When you complete that you turn that in, and after a week or so they call you in for an interview and ask you a ton of questions on your entire life. Then you have the oral board, a series of essay questions, a grammar test and then your polygraph. If you get through all that they offer you conditional employment, then have you take you psychological and medical exam. If you pass all that you are hired and you go into the academy. Its a pretty detailed process and takes about a month and a half to two months to get through it all. I'm taking the written test next Friday and if I get in better shape I will take the physical agility test next month. Adman
(in reply to BigRed360)
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RE: Best workout for a future cop... - 3/11/2005 9:50:40 AM
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BigRed360
Posts: 109
Joined: 1/31/2005
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Good Luck! I got an 82.5 on the test I was kinda disapointed with it but it was good enough I guess. What's your physical agility test consist of anyway?
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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 Adman)
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RE: Best workout for a future cop... - 3/11/2005 6:38:59 PM
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Adman
Posts: 5
Joined: 2/28/2005
Status: offline
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Thanks a lot..... Check it out Physical agility test
(in reply to BigRed360)
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RE: Best workout for a future cop... - 3/12/2005 9:30:14 AM
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BigRed360
Posts: 109
Joined: 1/31/2005
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That's the exact same thing that I have to do.
This is kind of interseting
"...Applicants shall never have illegally used dangerous drugs or narcotics other than for experimentation..."
< Message edited by BigRed360 -- 3/12/2005 9:35:35 AM >
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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 Adman)
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RE: Best workout for a future cop... - 3/26/2005 8:23:05 AM
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TheDarkness6989
Posts: 12
Joined: 3/24/2005
Status: offline
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Hey from what you just told me about the running and pushup how about you just do that but try to crush their times and instead of doing 39 pushups do 50 or until your totally dying. Just get used to what their gonna make you do.
(in reply to BigRed360)
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RE: Best workout for a future cop... - 4/2/2005 1:45:21 PM
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swilson
Posts: 6
Joined: 4/2/2005
Status: offline
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A friend of mine has been training for the past 6 months for the physical ability test for the RCMP. It sounds like a similar kind of test with muscular endurance tied into it with stuff like a push/pull component.
I dont know if it would be useful to you but the RCMP has a recommended prep routine on their website
http://www.rcmp-grc.gc.ca/recruiting/pare_booklet_e.htm
Beyond that, the RCMP trainer we were working with has us doing alternate arm/leg days with 1 day off a week and core stability/ab segments after every workout.
Leg Days:
-5 min cardio warm up
-super set squats and crunches on the ball
-super set leg curls and leg raises with a ball
-super set lunges and jackknives
-leg press
-30-45 mins of cardio alternating between a '7' and a '9' on the 1-10 exertion scale
Arm Days:
-5 min cardio warmup
-super set bench press and lat pulldown
-super set dips and chin ups
-super set arm raises and shoulder press
-30-45 mins of cardio as above
Core Stab/Ab:
-Rocky's for 1 min
-stairmasters for 1 min
-crunches on the ball for 1 min
-leg press for 1 min
-sideways crunches for 30 sec each side
-plank til failure
-side plank til failure
-super plank til failure (basically the plank while resting on ecercise balls)
-Superman for 1 min
-squat on stability ball while throwing medicine ball back and forth to partner
-full sit ups with standing partner, tossing the ball to your partner with each sit up
The whole program is frickin' hard but my friend's time on the PARE has dropped nearly 2 minutes since the start of the program.
(in reply to BigRed360)
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