Real newbie, some guidance please!

B

bigmac58

0
Hello everyone. First let me say that I have read many posts on this site and feel comfortable that you are willing to help someone in any way. It's tough to find a group of people anymore willing to do that. Here is my story. I am a 27 yo male who is 6' and weighs in at 230lbs. I have never really worked out to amount to anything so my strength is probably at a low to moderate level. I graduated college with a college degree in criminal justice a few years ago and in February decided to apply to my local Sheriff's office. Anyway, I am now in line for a physical agility test and am at a loss on how to prepare for it. Here is the test:

Run/Jog 1.5 miles in 14:59
Pushups - 27 in 1 min.
Situps - 29 in 1 min.
Sit/Stretch - 1 1/2 past toes.

I am fairly comfortable doing the stretch and situps, but the running feels like it could kill me and I can only do maybe one or two pushups at a time. I have joined a gym but am confused about what exercises to do, how often, etc. Also, the gym is small and only uses machines. Any help is appreciated.

Thanks.
 
Practice the running every day...thats the best way to train for that. Pushups 1-2...your strength is very weak. I'd suggest doing as many as possible every day or every other day. You did not say how long you have til the test? If it's a week, its unlikely you will be able to modify your strength enough to do the full set in a minute in that time.

Set yourself realistic goals and when you achieve them add to your goal.
 
I am not sure how long I have. I spoke with a deputy I know and he said that they've called the first four from the list already and they didn't do well on the physical agility test. I am fifth on that list, shouldn't be too long but who knows. Are there any routines here that I could try? I an new to working out altogether and don't even know where to start.

Thanks
 
No, if you are a running novice you should NOT be running every day. I could go on and on about military/law enforcement training but it would be just as fast for you to go here and do some reading. This site helped me quite a bit for my physical abilities test.
Most imporatantly you need to find out for sure what time frame you will be tested and train accordingly.
Post when the test is, and what your current scores are now. The First thing you should do is run the test yourself and write out your scores. This will give you an indication of what your weak and strong areas are, and what you need to work on the most. Tailor you training accordingly.
 
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