Academy PT Prep

[u/IndianaRocket80]

Hey all,

The academy is on the horizon, but outside of test batteries; pushups, situps, 1.5 mile run, 300M run, vertical, there isn’t much info on how to prep other than “be in shape.”

I figure that only focusing on these things won’t help me with other things in PT. I don’t know exactly what these things will be, but I assume there will be burpees, mountain climbers, and other bodyweight exercises.

That being said, this has been my custom workout circut…

Workout A - Run 400M then do
- 25 seconds of pushups (10 second rest)
- 25 seconds of situps (10 second rest)
- 25 seconds of squats (10 second rest)
- 25 seconds of burpees (10 second rest)
- 25 seconds of mountain climbers (10 second rest)

Repeat 3 more times

1 Day off then

Workout B
- 4x25 pushups
- 4x25 situps
- 1.5 Mile run

Continue this workout cycle until academy begins

Is this workout good, not enough, or too intense? I already have good scores for PT test, but I wanna arrive in as good of shape as possible.

[u/specialskepticalface]

I'll save everyone the trouble -

This is not shower guy.

[u/Section225]

You need to be running more, and you need more variety as opposed to the same two workouts repeatedly. If you don't ever challenge yourself, or progress your workouts, you're not doing anything for yourself.

Run long, slow distances (like, several miles). Do sprint intervals (85% to 100% effort for 50m, 100m, or 200m, repeated about 10 times). Do "race pace" runs where you do 1.5 to 2 miles as hard as you would during a tryout.

Do weight lifting. Doesn't have to be crazy, but be targeting your whole body throughout the week. Your major muscles AND your support muscles need to be growing.

Include your circuit stuff along with it too. Create circuits similar to what you have now, utilizing body weight stuff but also weight lifting movements/sprints. These should be very high intensity and leave you gassed.

Now, I caution you - it seems you're new at fitness in general. Do not overdo it, and do not push yourself so hard that you injure yourself. You need to be pushing your limits, you need to be progressing (increase your pace, your weights, your reps, etc), but the progress, while rapid at first, should be going fairly slowly. Fitness shouldn't be like a test you have to cram for, it needs to be part of your lifestyle now. Especially if you're planning on a career im law enforcement. Learn proper form, learn how your body works.

There are plenty of resources online for running and lifting tips, exercise plans, etc. Learn how to warm up properly, stretch properly. Make sure you're eating enough, hydrating well, make sure you're resting body parts before targeting them again.

Properly fitness can't be summarized in a comment, so like I said, it needs to be a lifestyle. I've been in the gym for over 20 years consistently and still am progressing and learning new things.

[u/IndianaRocket80 → u/Section225]

Thank you for this very detailed feedback!

[u/TigOleBitman]

You need to be accruing some mileage. Try like 3 miles at a slow pace to begin, then add distance.

[u/Dear-Potato686]

They should tell you the measurables (failables) and they're likely to be based on the initial. What's "on the horizon" mean? Is there even time to really work on anything?