Best workout for a future cop...

RE: Best workout for a future cop... (swilson)

Sat, 02 Apr 2005 13:45:21 GMT

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.

RE: Best workout for a future cop... (TheDarkness6989)

Sat, 26 Mar 2005 08:23:05 GMT

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.

RE: Best workout for a future cop... (BigRed360)

Sat, 12 Mar 2005 09:30:14 GMT

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..."

RE: Best workout for a future cop... (Adman)

Fri, 11 Mar 2005 18:38:59 GMT

Thanks a lot..... Check it out Physical agility test

RE: Best workout for a future cop... (BigRed360)

Fri, 11 Mar 2005 09:50:40 GMT

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?

RE: Best workout for a future cop... (Adman)

Thu, 10 Mar 2005 20:12:58 GMT

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

RE: Best workout for a future cop... (BigRed360)

Thu, 10 Mar 2005 05:04:03 GMT

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

RE: Best workout for a future cop... (Haseeb)

Wed, 09 Mar 2005 18:51:29 GMT

lots and lots of cardio imo. Cops have to do lots of running so you should get good at it!

RE: Best workout for a future cop... (Naviator)

Thu, 03 Mar 2005 05:21:51 GMT

Wow, cpl. Impressive, but doesn't seem like you at all. Think Nav Evil is spreading?

RE: Best workout for a future cop... (Adman)

Wed, 02 Mar 2005 19:53:08 GMT

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 .

RE: Best workout for a future cop... (cpl)

Wed, 02 Mar 2005 14:55:06 GMT

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.

RE: Best workout for a future cop... (BigRed360)

Wed, 02 Mar 2005 10:59:00 GMT

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.

RE: Best workout for a future cop... (Naviator)

Tue, 01 Mar 2005 06:58:24 GMT

A mere 7/16"

[image]local://2302/07392C45121445F98055686CF3A2B3A7.jpg[/image]

RE: Best workout for a future cop... (slicktop)

Mon, 28 Feb 2005 20:55:02 GMT

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.

RE: Best workout for a future cop... (BigRed360)

Thu, 24 Feb 2005 15:50:00 GMT

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.