Training for a PT test with specific requirments

[pcc708dc]

Recently I got an offer from a law enforcement agency with a detailed list of requirements for fitness training. I am confident in my ability to pass the test, but I am not satisfied with that. I would like to do as well as possible in every event. Having said that, I also want to continue my normal training and overall fitness without just maxing out on pushups etc just for the test which might not occur until the winter. The events are as follows:

Pushups (Perfect score is 71+)
Pullups (perfect score is 20+)
Situps (perfect score is 100+ consecutively)
120 Yard shuttle run (perfect score is 21.5 seconds or less)
2 Mile Run (perfect score is under 12:00 minutes)

These events run consecutively with "minimal rest" in between. Can anyone recommend a training program or routine that would help me get to peak performance for these events. I know they are general fitness tests but I am sure theres a better program out there for this than say power lifting or HST.

Thanks, as always reps to good replies!

[bballcatcher]

Originally Posted by pcc708dc

Recently I got an offer from a law enforcement agency with a detailed list of requirements for fitness training. I am confident in my ability to pass the test, but I am not satisfied with that. I would like to do as well as possible in every event. Having said that, I also want to continue my normal training and overall fitness without just maxing out on pushups etc just for the test which might not occur until the winter. The events are as follows:

Pushups (Perfect score is 71+)
Pullups (perfect score is 20+)
Situps (perfect score is 100+ consecutively)
120 Yard shuttle run (perfect score is 21.5 seconds or less)
2 Mile Run (perfect score is under 12:00 minutes)

These events run consecutively with "minimal rest" in between. Can anyone recommend a training program or routine that would help me get to peak performance for these events. I know they are general fitness tests but I am sure theres a better program out there for this than say power lifting or HST.

Thanks, as always reps to good replies!

I am in the Army so I also have to take PT tests that include these excercises. For this kind of thing I would go with a speed routine workout with a ton of running, sit-ups, pull ups, and sit ups. The workout I would recommend is circuit training with midweight and high reps. Ill place a circuit workout below and some speed training drills for the shuttle run. Hope this helps.

Monday- Chest Calves
1. Incline DB Press 5 x 10-12
2. Flat DB press 5 x 10-12
3. Decline DB press 5 x 10-12
4. DB Flys 5 x 10-12 (Alternate position every week)
5. Standing calve raises 5 x 15-20
6. Seat calve raises 5 x 15-20
(at the end of your workout do 100 push ups in sets of 25)

Tuesday- Back
1. Lat pull downs (close grip) 5 x 10-12
2. Lat pull downs (Medium grip) 5 x 10-12
3. Lat pull downs (Wide grip) 5 x 10-12
4. Deadlift 5 x 8-10
5. Bent over barbell rows 4 x 10-12
6. 1-arm db rows 4 x 10-12
(At the end of the workout do 30 pull ups in sets of 5)

Wed.-(Run day) short fast runs, or do 30-60's (this is a 30 sec sprint with a 60 sec jog after. Do this for the entire 2 miles. this will help with your shuttle run.)

Thursday- Bi's, Tri's, and Forearms
1. Db curls 4 x 10-12
2. Preacher curls 4 x 10-12
3. Hammer curls 4 x 10-12
4. Overhead extentions 4 x 10-12
5. Skull crushers 4 x 10-12
6. Cable pull downs normal & reverse 4 x 10-12
7. Close grip bench 4 x 10-12
8. Reverse curls 4 x 10-12
9. Wrist curls 4 x 10-12

Friday- Shoulders, Calves, and Abs
1. Db press 5 x 10-12
2. Side lat raises 5 x 10-12
3. Bend over lat raises 5 x 10-12
4. Db shrugs 5 x 10-12
5. Weighted crunches 7 x 15-20
6. Hanging leg raises 7 x 15-20
(Also at the end do 100 sit-ups in sets of 25.)

Saturday- Quads and hams
1. Fast Squats 5 x 10-12
2. Leg press 5 x 10-12
3. Hack squats 5 x 10-12
4. Stiff leg deadlift 5 x 10-12
5. Lying leg curls 5 x 15-20
6. Single leg extentions 5 x 15-20
**All these you will have 15 sec rest between sets.
sat- Run day, short fast run no more than 3 miles.

Also you need to do the shuttle run to increase your speed. I hope all this helps you and if you have any questions you can pm me. have a good one and good luck

[pcc708dc]

Thanks man...thats a good layout...i apreciate it!

[Omn]

In my 11th grade summer, I visited the Coast Guard Academy and underwent a sample of their boot camp. When I was there, I did their PFE (personal fitness examination) and scored a 290 out of 300 points. Since then, I've scored perfect scores. The test for me was:


-60 pushups in cadence (over the course of 2 minutes, they watch you do pushups; you go up and down every second in unison with everyone else; there is 1 second for up, 1 second for down, over the course of 2 minutes)

-100 sit-ups over 2 minutes

-1.5 miles in 8 minutes for a perfect score (5:20 mile pace for 1.5 miles)


Before I scored this well, I was a Cross Country runner for 5 years. To get ready for the tests, I did pushups every day, three times a day after meals. This was the grease-the-groove method of improving your pushups, and using it, I managed to do over 125 pushups consecutively, while having a bench-press max of 205.


My recommendations to actually maximize your score would simply be to do the exercises they're testing for. Following this advice would be extremely difficult in itself, at least for me. That would be your fastest way to improving in those tests.
Specifically:


-Run 3-4 miles at least 4 times a week, and give yourself time trials on a track, every month or so. In order to run a 12:00 2 mile, you need to be able to run above that mileage at a very competent and fast pace. I see moderate-distance running as the fastest way to do this, without interfering with muscle growth.

-Do pushups at least 6 days a week, to near-exhaustion twice a day

-Situps... the situp goal is pretty easy, so do that at least 4 times a week with someone holding your feet (or a couch).

-Shuttle run: this actually seems pretty basic, just do a few track workouts interspersed throughout the week. HIIT or 200m sprint intervals a few times a week should settle this part. The 120 yd run would be around 109m, and to do that in 21 seconds is really pretty easy for even very-long-distance runners.

- The pullups-- probably the hardest part. I would try to use the same method as pushups to increase this in total number. I did, and now I can do +24 deadhang pullups (improved from doing 8). This will take a while, but I feel this is the best method. But a weighted pullup routine might be faster when you can do 15 normal pullups (not sure)....


This is what worked for me. Except I was running way more since I was a Cross Country runner with a 10:00 2-mile time.