The Official Gym & Fitness Thread

Correct, all three applicants that tested didn’t pass push ups so no run, if one person had passed I could’ve run with them for encouragement.

Approximately 10 months.

 

So what is the push up test again? You just have to rep out at least 30 consecutive? Is there some other constraint? Someone yelling at you? Spraying you with a fire hose?

 

10 months is a long time...

Long enough to blow away the graduate PT requirements.

 

No yelling or any other stressors, those come with PT during the academy.
As many as you can push out in 2 minutes, the strictest proctors will not only make you hit the counter but also make sure your elbows go to 90*.
I had 3 push-ups that didn’t count because even though I touched the counter my elbows didn’t go to 90*.

Yep, that’s the plan!
I got a running buddy this last test, she wants to run a local bridge (I think it’s 2 miles) pretty much every weekend, so that will help keep me on track with running.
My co-workers are making me do push-ups when I get to work now also.

 

What about your regular workout routine? What does that involve?

 

I haven’t had a regular workout routine in over a month but when I had one it was similar to these.


I no longer have access to that private gym so I got a planet fitness membership and use the treadmill there when I don’t run outside.

 

Can I be so bold as to write an X over both of those?

I recommend:
Insanity
P90X
T-25
22 Min Hard Corps

Something that focuses on body weight and core. Core is typically the reason people suck at pushups.

Running two miles is great but if the goal is to get faster I’d throw in speed work and also get your legs used to either longer runs or longer cardio sessions. I have recently discovered the power of stair climbing. Its improved my 5k race time without having run excessively. Because running isnt everyones favorite thing.

I have a 5k run this afternoon but I’m gonna see how many pushups I can do tonight to see if I could get to over 50 consecutive.
I routinely do over 200 but thats with breaks not all at once.

 

So...what are you numbers? Height, weight, all that good stuff.

 

Absolutely, I’ll try a large variety of stuff and see what works with me and what I enjoy.

I think we have a copy of P90X, I’ll have to check before I buy one, I’ll check out the others as well.
I have found that Cize is good cardio (pop/hip-hop dance videos) as well, works great for the days I don’t want to leave the house or weather isn’t conducive to an outdoor workout.

Speed work as in working with a drag bag/parachute? Or bare sprints?

I’ll have to check out the stair climber, I know several people who work out a lot on them and they like the results.

Good luck on your 5K!

Height- 6’3”
Weight- 293
Age- 22

According to my scale (induction scale) my BF% is roughly 33%, estimated 175-180 lbs of muscle.
Resting heart rate is in the mid 60’s.

 

Keep working out, lift weights, run.

But I think the best thing you can do for your current goal passing a pushup and running test is to get your BF down. I was AMAZED at how much easier everything body weight related was after I lost 60#. Think about how many more pushups you could do if you weighed 225#.

A stronger and lighter you will destroy that test. You got this!

 

https://youtu.be/Zy5c2k3W458

Look into David Goggins and Jocko Willink. They will motivate the hell out of you. Lift weights, run, and get your diet in check. In the academy I had an instructor tell me to “un-fuck myself.” Those words resonate with me every day when I don’t want to do something. Get comfortable being uncomfortable.

Honestly 10 months is a huge amount of time to be able to do 25 push-ups in two minutes. Police academy pt standards are extremely low to pass, you need to take it more seriously if this is a profession you want to pursue as a career. Sorry if I’m coming off as a dick, but you need to look in the mirror and get your shit together and put in the work to succeed.

 

I am on my 4th round of P90X. I really enjoy it. Doing his program alone I could pass that PT graduate exam.
Beachbody is now on a subscription service so you pay monthly for access to all their plans.

Speed work as in intervals or fartleks (which is probably more fun to people who don’t love running.
I like 400m (1/4 mile) and 800m (1/2 mile) repeats. 1km repeats are also good. Something to get your body adept to running faster.

Thanks for the good wishes. I need them.
I’m racing my niece.

I’m never going to beat her. Shes got elite running skills. My goals were a 7 min mile but prolly not gonna happen. I hope I don’t lose too miserably.

 

I agree, I was talking to a family member about how much easier push-ups and the run would be if I were 40 lbs lighter.

Thanks for the encouragement!

I’ll watch that when I get home, I’ve listened to Jocko before and a lot of his stuff is great, I particularly enjoy (and try to implement) the change of mindset when you face an obstacle.

I’ve heard that before but never been told that, an old friend would always tell us to “embrace the suck” when working out, she always left off the “STFU” off of it.

I agree, in 10 months I could come close to or meet the 100% standards, not just the 75% required to graduate, it’s just on me to ensure that happens.

Not a dick at all, honest and straightforward, the way I like it.
I agree with you, if I call for backup I want the strongest, fastest, and smartest backup that is available, I need to work to become that backup for other units.

Interesting, I didn’t know that about beach body, I’ll check out the subscription service as it would be cool to switch up workouts.

I’ll look into intervals and fartleks, I’ve never heard of them.
I have a good 1/4 mile track right in front of my house so that would be good for that.

7 min/mile is a good goal, it’s about 35% faster than what I run.

 

Do you think the P90X is worth it?
What got you into doing that particular exercise program?

 

I do. I like the program a lot. Its very challenging no matter what your fitness level and its easy to see yourself getting better each week, so for me its very motivating.

I got into it because my brother gave me the series and I was getting ready to train for a marathon. I wanted something with weight training to add to all my cardio.

I still do not do a lot of his plyo and kenpo X workouts. I do his strength routine and then do my own cardio on the cardio days.
One if these days I do need to set up a spare TV in my garage and do his cardio workouts.

All the videos are beneficial. Hes got core routines, ab routines, and stretching and yoga routines so I always find myself going back to one of his videos when I need to work on something.

 

Also, I'd do push-ups with some weight on your back. If you can put 20lbs or more (bag of sand/rice, loaded duffel, etc.) on your back and rep out as many as you can regularly, you'll get to 30-50 at BW real quick.

 

And if he gets @ThunderCookies to yell at him and spray him with a hose with 20lbs on his back he’ll be ready in no time.

 

That's it. You just need a drill sergeant!

In other news, hit 285lbs for 2 Pin squats today. Felt good, but I totally lost my form on the 3rd and almost strained my back trying to push it through anyways. Gotta do those a touch lighter to hammer proper form into my mind. Form totally went to shit after the 2nd, also on subsequent pin squats with 275 and 255, tho' I could do them.

Anyways, not much to some, but it's a PR for me. I'll try for 315 regular squat next week.

 

Consistency is yuuuge!!! Keep at it you'll get it!!