Law Enforcement: beginner fitness

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DontBurnMyFlag

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Beginner Fitness Regimen: Law Enforcement

Hey guys

Im a 21 year old college student who will be entering the police academy by late 2006. I run an 8:00 mile at my fastest and my pushups could use some work. I do weight machines, but I never really know if im getting a good workout. I was wondering what information you guys could give me about full body training and increasing my run. My diet is pretty bad and I eat alot of fried food. I dont drink soda or eat candy to make up for it, but it could still use some work. Here is what I have planned, I would appreciate it if you could build on it.

warmup

1 mile run treadmill or track, whatever is free at the gym
25 jumping jacks
bike for 5 mins nonstop
pushups- standard military, diamond and tricep, 10 in a set
free weights - curls, lunges and squats
machines - chest, tricep, bicep etc

What else can I do, what types of sets do you recommend?

Also, should I be drinking or eating protein supplements? When?

Guys, Thank you in advance for any info you can supply me with. Ill try to help you guys out with whatever I can, but I warn you my experience is limited. Thanks again.
 
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where are you from i know what the guys here go thru cause we train in the same building so i can tell you how tough it is here in canada i don't know if it'd be the same where you are though!
 
Im from New Jersey USA. The police around here have some tough requirments because we are a small state. I can pass the entry requirements but I dont know how well I would do in the training.
 
well i know the guys here find it hard but they manage to pull thru with lots of hard work.they run like mad as medics we have do do 1 1/2 miles in under 9 but i think they have to do it faster. and like us they go thru testing every couple of months we just went thru some testing last week and agin in 5 weeks. the strength training is hard core too cause you have to restrain some pretty wild ppl. we go thru the same training for that i know these guys work really hard in the gym esp on legs chest and back. i guess it is the area that is the most challenging. way to go for you though, my hats off to you i give you the upmost respect its a tough job.:) i'll talk to a couple of the guys and see what they suggest i'm not in there until tuesday though. good luck!
 
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