Law enforcement career, need advice on FITNESS

[Kyle]

I realize that this is not a law enforcement or fitness forum, but I know there are some LEOs around, and I respect the opinions of you guys, so here goes.

I graduated from college in May with a Political Science degree. When I graduated, I had no idea what I wanted to do. Now, through some soul-searching and direction from some people in my life, I have decided I want a career in law enforcement.

I am applying to several PDs in Texas, as well as to the Secret Service. All of these have differing fitness requirements, but more or less I need to be able to tun 1.5 miles in 13 minutes, do 40 pushups in a minute, 40 sit-ups in a minute, and some other minor feats. The problem is, I am only halfway to each of these goals. And I have to meet every one of these goals by the end of the month, more or less.

At the end of May, it occurred to me that I was interested in LE. So I quit smoking, and started swimming. I swam every day until the middle of June, when I started going to the gym. I have gained a lot of ground, but like I said, I am only halfway to my goals. I have decided that the gym is inefficient. So starting today, my new plan is to just do as many pushups and situps as I can every day. 20 here, 20 there, whenever I have a few minutes to spare. I am going to run every morning and every night.

Has anyone been in this situation for the military or LE, etc? How did you do it?

Also, does anyone have any general tips on how to get into LE in general? I am doing all the applications, but are there any tricks to help move things along?

[Balog]

Also, does anyone have any general tips on how to get into LE in general? I am doing all the applications, but are there any tricks to help move things along?

[seeker_two]

If you're applying for the Round Rock PD, you have to be able to bench-press a two-pound donut.... 

[El Tejon]

That's it, you can do it.

Here's something we do in my martial arts club:  take a deck of cards, each suit is a different exercise (clubs=push ups, spades=sit ups, heart=burpee, diamond=jump rope) and the number (1 to 13) is the number of repetitions.

So a King of clubs would be 13 push ups.  A 7 of hearts would be 7 burpees.  You can even multiple the easier exercises, like sit ups x2, so a Jack of Spades would be 22 sit ups.

Work through the deck.

Running.  I'm sorry there's only one way, just run.  Make sure you stretch, no, not gym stretching (2 minutes), long deep stretching so you do not injury yourself.  Time yourself and improve every day, even if only by 5 seconds.

Good luck.

[Standing Wolf]

...more or less I need to be able to tun 1.5 miles in 13 minutes...

You should try to join a department with cars.

[Dannyboy]

I think one of the pre-reqs for cops these days is to use steroids.  Seems that way, anyway.

[Jamisjockey]

Okay.  This will not turn into a cops are dumb pigs thread.  Anything beyond light joking isn't going to be tolerated.

[Ron]

Body for Life program

http://en.wikipedia.org/wiki/Body_for_Life

http://bodyforlife.com/

[cassandra and sara's daddy]

get in shape stay in shape will make you a better safer cop.  the local boys work out together   real seriously  they get bigger every year.  it discourages stupid people and increases your chances of dealing with the truly stupid safely

[Jamisjockey]

get in shape stay in shape will make you a better safer cop.  the local boys work out together   real seriously  they get bigger every year.  it discourages stupid people and increases your chances of dealing with the truly stupid safely

Also, cops spend alot of time sitting around.  Driving around in a car or what not.  Its easy to fall into the fast food trap, eating nothing but crap and guzzling cola by the liter. 
Eat this, not that.  Its a book that gives alternatives to certain meals, like good fast food meals vs. bad ones.  Amazon, or any of the book retailers.

[charby]

Tape a pound of bacon to your rear end, then starting running in neighborhoods with lots of big mean stray dogs.

[Monkeyleg]

With a degree in political science, you could get into politics as well. Why don't you become a cop, and a politician, too? That way you can save taxpayers money by arresting yourself.

As for the fitness, have you considered getting a personal trainer to help you get in shape fast?

[Jamisjockey]

Tape a pound of bacon to your rear end, then starting running in neighborhoods with lots of big mean stray dogs.

Nothing says motivation like being chased by a mean dog!

[Stand_watie]

     I wouldn't cut out the excercise, but If you are overweight, losing weight with excercise is the fastest route I know of to improve most L.E. type physical scores, and cutting calories is the quickest way to lose weight.

    Here is a program that worked for me (*I AM NOT A DOCTOR*), when I was a security guard working in an office tower with literally almost nothing to do for 12 hours at a shift.

A) Cut calories from about 3,500 to 2,000 a day (I'm 5'10 and should weigh 160 lbs)

B) walked briskly around each floor of the building, going UP the stairwell to the next floor maintaining a fast enough speed to keep my heart rate up to ____(I can't remember any more, google it to see what it should be) starting at about 15 floors at a time (took me 45 minutes when I started) and working up to about 45 floors in 70 minutes 6 months later..and every time I got on the elevator I did girly pushups on the hand rail (worked midnights).


    In eight months I went from 240 to 155 (30 lbs the first month, and it gradually slowed down each month from there), and more importantly from the perspective of your tests, went from being able to do perhaps 10 pushups and 0 pullups to being able to do at least 150 pushups and perhaps 15 pullups. At 155 I looked painfully thin, but I could max the physical fitness tests for an LE job.

[Ben]

If you're applying for the Round Rock PD, you have to be able to bench-press a two-pound donut.... 

I love "cross-threading". 

A few things that may seem "gimmicky" but that work for me: For pushups, try the "Perfect Pushup". I really thought this was a a total TV gimmick, but read some reviews and for the $30, gave them a try. They really have improved my pushups and  you work the muscle groups a bit better with them than a regular pushup. If you can do 40 using these, you can do 40 regular pushups no sweat.

For situps, I like doing incline situps holding a 25lb dumbell.

For running, what works really well for me is first off, running at an interesting place. I have a nice little run I do that takes me through some woods, then down to the beach. Interesting scenery makes the run go by faster and I often don't realize how much ground I've covered. Also the girls in bikinis at the beach make me run faster because "guy brain" kicks in and I have to show off when I get near them. Running with good music helps too. Find something with a fast beat for a sprint portion, then something more mellow for the jogging portion.

Something that I've just started doing over the last half year is hitting the heavy bag. It is a KILLER anaerobic workout and will condition the hell out of you for all your other workout routines. Just make sure you at the very least read up on it and use proper protection to protect your hands and wrists from injury. Don't expect to do it for more than 10 minutes (including rest breaks) the first few times -- it's that tough.

Lastly, El T gives great advice on improving -- just 5 seconds more on a sprint, or just one more pushup is all you should shoot for. The results build up over time, even if you only have a month to go.

[coppertales]

Dallas PD is hiring right now.  Their PT segment of the academy will ensure you are in shape.....otherwise, join a gym and get some training....chris3

[El Tejon]

Other piece of advice that I would give would be to find workout buddies.

They will help motivate you and keep you from slacking.

My brother obtained wonderful results with PDX90.  I have heard great things with crossfit.

At my club we are fans of Ross Boxing.

http://www.rossboxing.com/

[Racehorse]

today, my new plan is to just do as many pushups and situps as I can every day. 20 here, 20 there, whenever I have a few minutes to spare. I am going to run every morning and every night.

Don't run every morning and every night. Especially if you are new to running. That's just begging for injuries. Plantar fascitis and shin splints are the most likely. I would only run 3 or 4 times a week. Find some other intense cardio to mix it up. Cycling is less likely to injure you and you can get a very good workout on a bike.

On the pushups and situps, if you wake up with really sore muscles, give yourself a day off. Typically, resistance exercise should not be done on the same muscles every day because the muscles need time to repair. If you overdo it, you probably won't get much stronger.

[stevelyn]

At the end of May, it occurred to me that I was interested in LE. So I quit smoking, and started swimming. I swam every day until the middle of June, when I started going to the gym. I have gained a lot of ground, but like I said, I am only halfway to my goals. I have decided that the gym is inefficient. So starting today, my new plan is to just do as many pushups and situps as I can every day. 20 here, 20 there, whenever I have a few minutes to spare. I am going to run every morning and every night.

Has anyone been in this situation for the military or LE, etc? How did you do it?

The only way to prepare is to get into a well rounded program that promotes overall fitness. Either one you design yourself or a personal trainer. The big mistake a lot of folks make is trying to make up for lost time by doing too much too soon. That's the worst thing you can do. Your body has to become acclimated to a more active lifestyle and it takes time. Otherwise you'll find yourself with joint and muscle injuries due to sudden overuse. This doesn't mean you can't challenge yourself or your progress. But you should try for a goal such as a set number of push ups, sit ups and run times then maintain that level of work for a couple weeks before you increase your workout tempo. Also by run times, I mean the amount of time you can run at a sustained pace without stopping. As you get comfortable with running longer, add sprints into your run routine with an all-out afterburn at the end of your run. I think you'll find that as you become a better runner your push-up and sit-ups will also become easier. If you're overweight read Doc Atkins book and follow the advice.

Don't run every morning and every night. Especially if you are new to running. That's just begging for injuries. Plantar fascitis and shin splints are the most likely. I would only run 3 or 4 times a week. Find some other intense cardio to mix it up. Cycling is less likely to injure you and you can get a very good workout on a bike.

The Army does this horseshit with people on remedial PT and they wonder why so many of them are on profile for injuries.  :rolleyes:

 

my new plan is to just do as many pushups and situps as I can every day. 20 here, 20 there, whenever I have a few minutes to spare.

You'll find yourself doing that at the academy too accompanied by lotsa yelling and screaming. 

[cassandra and sara's daddy]

seen a couple local cops mix it up with the yahoos. being in shape means that they don't get desperate when they get winded and worn down. its the yahoos who get that funny look when they are all punched out and the cop ain't . much better to be the guy grinning and still punching than the guy gasping and begging uncle.  the one time was comical. the cop is a real sweetheart, but huge. like brock lesner only taller. the crack head trying him on was about 150 dripping wet and pitiful. hes lucky the cops a nice guy. he tolerated being verbally abused and spit on and didn't do more than block punches till the guy was spent. then spun him and held his hands with one hand while he cuffed him  he had to hold the guy up to keep him from collapsing. as is often the case the big guy has a real good disposition  did see him look mad once its a sight. he was trying to rip a car door open to get at a kid in a wrecked car and the door was bent.  he had to really bear down and heave. door yielded and we called him "the jaws of life" for a while. 2 of us tryied to move that door back to put it on the truck and it wouldn't move for us till we used a winch.

[grampster]

El T hit it in his first post.  When I went through rookie school PT was a big deal.  You need endurance.  That means wind. 

If you smoke.  Quit.  You need endurance so running and swimming will fit the bill.  Swimming is the best exercise there is.  Running is hard on you but it builds wind as does swimming.  Stay away from sweets and just eat the good stuff, veggies and meat etc.

Join the Y and use their equipment to build a little upper body strength.  If you're young, it won't take long to get in shape.  Do two a days for a couple weeks and then once a day.

[French G.]

Best advice I can give is don't end up like this guy. http://www.ketv.com/cnn-news/20289685/detail.html

BELLEVUE, Neb. -- The Bellevue police chief has defended a larger officer who was caught on surveillance struggling to enter a business during a robbery call.

The officer, Sgt. Matt Jarvis, and his partner answered a break-in alarm at Scooter's Coffee Shop on May 5 near 25th Street and Capehart Road.

The footage shows Jarvis' partner entering the building through the front door's broken glass. He has no problem getting in.

Jarvis then attempts to get in. But because of his large size, he cannot bend over to get through the entrance. For a full minute, Jarvis leaves his partner alone in the coffee shop while working to get in. Finally, Jarvis, a 30-year-veteran, puts down his gun and struggles for the next 30 seconds to squeeze through the door.

A coffee shop?? C'mon, this is not comedy!


Seriously, about fitness, I am in pretty good shape but I have a habit of taking little breaks from it. Like a whole winter. Don't do that, it really gets tough the older I get.

[Kyle]

Ok. I have already found that I am going for too much too soon. I have a new plan.

Day one, run and do pushups. Day two, swim and do sit ups. Rinse and repeat.

Wind is an issue for me, because I smoked for about 3 years in college and just quit a couple months ago. I am 22, going on 23.

The thing is though, swimming is a piece of cake for me. I can do laps and laps and laps, for about 10 minutes before I get worn out and take a one minute break. Then I do 10 minutes of continuous laps again before i need another very short break.

When running though, I have found I can only consistently jog for 2 minutes before I need to walk for one minute. My breathing isnt exactly the issue; my calves start to burn and tire out really fast. And yeah, I do stretches.

I am not overweight. I am one of those guys who for some reason LOOKS fit, but is really out of shape.

[KD5NRH]

So starting today, my new plan is to just do as many pushups and situps as I can every day. 20 here, 20 there, whenever I have a few minutes to spare. I am going to run every morning and every night.

This provides a surprisingly balanced workout: http://www.amazon.com/gp/product/B00004R9UK

It's actually easier to push than my 6hp mower, so I tend to push it with my arms all the time, rather than letting the handle ride against my body.  With the heat, I do a section of the yard every couple of nights, resulting in about a 30 minute serious workout 2-3 times a week.  Maybe not what you need to get there, but it's a heck of a maintenance technique, with the benefit of being able to hear your mp3 player over the mower.  (Caution: the neighbors can hear you singing along too, so ditch the Juice Newton tracks unless you carry a very big gun while mowing.)

[Ryan in Maine]

Start changing your life today. 

Here's what I work on when I'm in the zone, but you can be as inventive as you want to be.

Training - Stamina, strength, speed, hand-eye coordination, reflexes, balance, lung capacity, sustainable heart rate.

Exercising - Walking/jogging/sprinting, hiking, swimming, mountain biking, basketball, soft/hard martial arts, physical labor, stretching, light gymnastics, various calisthenics/isometrics/plyometrics.

Relaxing - Meditation, abdominal breathing, yoga.

Dieting - A combination of the Mediterranean/Gracie/Paleolithic diets work best for me.

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A couple reoccurring patterns. You'll have to feel out what works for you. Be prepared to try out a lot of different combinations and time frames.

10:00 AM - Wake up. Get a massage from an attractive woman.
10:15 AM - Drink a glass of water. Eat a decent snack or have a shake.
10:30 AM - Jog for 1-2 hours outdoors and off-road. (Stay hydrated)
11:30 AM - Drink a glass of water. Eat a good meal. Drink a glass of water.
12:00 PM - 4 hours of your flavor of intense training and exercise. Alternate as you see fit. (Stay hydrated)
4:30 PM - Drink a glass of water. Eat decent-sized snack. Drink a glass of water.
5:00 PM - 1 hour of meditation or abdominal breathing.
6:00 PM - Drink a glass of water. Eat a good meal. Drink a glass of water.
7:00 PM - 1 hour of intense stretching. (Stay hydrated)
8:00 PM - Drink a glass of water. Eat a snack.
8:30 PM - 1 hour of meditation or abdominal breathing.
9:30 PM - Done for the day. Get a massage from an attractive woman.
10:00 PM - Relax until bed.

Or.

10:00 AM - Wake up. Go to work.
10:15 AM - Drink a glass of water. Eat a decent snack of have a shake.
10:30 AM to 12:00 PM - Work. (Stay hydrated)
12:00 PM to 12:30 PM - Drink a glass of water. Eat a decent meal. Drink a glass of water.
12:30 PM to 4:30 PM - Work. (Stay hydrated)
5:30 PM - Drink a glass of water. Eat a decent snack. Drink a glass of water.
6:00 PM - 1 hour of intense stretching.
7:00 PM - 1 hour of intense training. (Stay hydrated)
8:00 PM - Drink a glass of water. Eat a decent meal. Drink a glass of water.
8:30 PM - 1 hour of meditation or abdominal breathing.
9:30 PM - Done for the day. Relax until bed.

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Disclaimer 1: You'll rarely catch me lifting weights. You'll probably notice I don't really bring it up.
Disclaimer 2: My diet is partially dictated by food allergies to soy, wheat, barley, cinnamon, chocolate, coffee, milk, beef, and pork. I try to completely avoid soy, wheat, and milk. Barley doesn't come up often. I've never been a coffee drinker. Cinnamon doesn't come up often. Chocolate allergy isn't too bad. Missing beef and pork though.
Disclaimer 3: I don't really do yoga.