New member training to pursue Law enforcement career.

R

rideandshoot

0
Howdy all. This seems like a nice forum.

I'm a 19 year old who needs to shape up on some(all) things fast.

in particular:
Push ups.
Sit ups .
run time.
Stretching.

I'm 6'2, 235. Looking to drop some pounds, but really with the primary objective being to increase physical performance, not lose weight(all though that would be a pleasant side effect).

what i would like help and tips with are routines for eating and training.

Currently, i do a run once in a while, and punch a punching bag and jump some rope once in a blue moon.

My main hope is to make training and healthy eating a hobby, not just " a thing i should be doing".

I like to think my food habits are somewhat decent. I don't eat any fast food - other than a subway sandwich once in a while. I don't have a sweet tooth, or any sugar cravings. In fact, i try to steer clear of stuff high in sugar purely for the reason that i don't enjoy the sugar "high".

Thank you all very much in advance.
 
Derwyddon said:
Welcome, and good luck with your goals.

Can you do one perfect pushup already? that's the hardpart.
Click to expand...

Yes, at least 7-10. i need to double that, at least, though. What pissed me off is that i used to be able to do way better just a couple of months ago.

thanks for the welcome.
 
improving your push ups

it is important that you use perfect technique especially as your will be assessed by the forces whom i would imagine are strict on technique. to increase your reps you need to use the the overload principal. this means, testing yourself to failure, taking note by writing down in a log, then you must train daily. 3 sets of
3/4 your max (that you tested) 5 times a week would be a good starting point.

progession should be rapid and within one week you should add at least 3 per set to your workout.

i'm also joining one of the forces within the year and have many calisthenical exercises if you need more

good luck my friend
 
danielbanfield said:
it is important that you use perfect technique especially as your will be assessed by the forces whom i would imagine are strict on technique. to increase your reps you need to use the the overload principal. this means, testing yourself to failure, taking note by writing down in a log, then you must train daily. 3 sets of
3/4 your max (that you tested) 5 times a week would be a good starting point.

progession should be rapid and within one week you should add at least 3 per set to your workout.

i'm also joining one of the forces within the year and have many calisthenical exercises if you need more

good luck my friend
Click to expand...

thank you kindly for tips and encouragement, and i wish you all the best as well.
 
welcome to the forum. I wish you the best of luck with your goals. I know it is a tough program but the cops I know loved it. Good luck.
 
what's a perfect pushup? the only technique that i'm aware of that makes a good pushup is a straight back and touching my nose to the ground .. ??
 
Joining the Forces?

Below is a complete training plan for your physical training designed to get you up to standard for any forces physical training test (except special forces if you need one for this let me know)

My experience comes from been a Personal Trainer and a qualified UK Marine Commando

Physical Training​

Monday

AM: 3 sets 10 reps - Pressups & Situps & Body Rows*
PM: Run gentle pace for 30 minutes & 3 set 3 reps Pullups (Overhand Grip)

Tuesday

AM: 3 sets 10 reps - Pressups & Situps & Body Rows*
PM: Cycle/Swim gentle pace for 30 minutes & 3 set 3 reps Pullups (Overhand Grip)

Wednesday

AM: No Strength Training
PM: Sprints round a football pitch x3

Thursday

AM: 3 sets 10 reps - Pressups & Situps & Body Rows*
PM: Run gentle pace for 30 minutes & 3 set 3 reps Pullups (Overhand Grip)

Friday

AM: 3 sets 10 reps - Pressups & Situps & Body Rows*
PM: Cycle/Swim gentle pace for 30 minutes & 3 set 3 reps Pullups (Overhand Grip)

Saturday - TEST DAY

3 set Pressups to Failure**
3 set Situps to Failure**
3 set Body Rows* to Failure
Run at Gentle Pace for 30 minutes**

* Body Rows: Get two chairs and position them side by side so that you have enough room in the middle for yourself. Place a broom or stick strong enough to hold your weight on the seats. With a shoulder width grip hold you self in a plank of the ground and pull up towards the broom/stick. This is excellant for strengthening your middle back.

** On TEST DAY remember to keep a record of what you have achieved.

This plan will give you everything you need to pass any forces physical. Look to increase Situp, Pressups & Bodys by 5 repetitions every two weeks and pullups by 1 repetition every two weeks.

When it comes to running look to increase the distance covered in 30 minutes rather than increasing the time.

Also add one lap of the football pitch every 2 weeks.

Follow this plan and you will pass your physical entry exam. If you need further guidance with training, nutrition visit my website for further information:

Good Luck!
 
Perfect Pushup

AllCdnBoy said:
what's a perfect pushup? the only technique that i'm aware of that makes a good pushup is a straight back and touching my nose to the ground .. ??
Click to expand...

Here is a perfect pushup, doing this way will have greater increases in the amount you can do over a shorter period of time.

1. Lay down flat, face down.
2. Toes on ground, hands placed flat on ground directly under shoulders.
3. Pushing up, extend the arms to a position where they a near locking out. In this position your body should be in a straight line from head to feet. (Try not to push hips and bums in the air) & keep your head in neutral alignment.
4. Then lower the body down to a position where you can get a fist under your chest, keeping the body straight and head up.
5. Then repeat.

** REMEMBER - inhale on the way down, exhale on the way up. **

If you can only do 3 of these pressups continue to do 3 they will increase quicker as you are doing the pressup the full range of motion.

If you need any further information with training, nutrition visit my website:

Good Luck!
 
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