What are some good fitness goals for someone who wants to go into Law Enforcement?
Miss Informed asked:
What kind of fitness goals should I have if I want to become a police officer? I’m female and 5′3″ tall.
I’m still working off baby weight, but I’ll be around 130lbs when I’m back in shape.
Oh, and I don’t care for doughnuts.
What kind of fitness goals should I have if I want to become a police officer? I’m female and 5′3″ tall.
I’m still working off baby weight, but I’ll be around 130lbs when I’m back in shape.
Oh, and I don’t care for doughnuts.
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Get down to 1 or 2 donuts a day. Roboron
Hmmmmm
25 pushups
25 situps
Mile and a half run in 11-12 minutes
Maybe 3-5 pullups
Have a weight that is proportional to your height
You will smoke 99% of the people in the PT test if you can reach these goals.
Good luck! Bill Jonas
To pass most entry or academy PT tests you need to run at about a 9 minute mile (for females) usually for 1.5 miles.. You likely have to work on upper body strength and cor strength. What gets many women is a 6 or 7 foot wall that many department require. It is a blank wall, no foot holds. You jump, grab the top, pull yourself over. That last part takes good upper body and core.
The 3 P’s will help you , pull ups, push ups and planks.
A lot have you pull a dummy, usually about 185 lbs. and some have you do an emergency fireman’s carry. Again core is the big deal.
You will likely need to jump over a ditch/culvert, jump a 4 or 5 foot fence and crawl through a tunnel. for some reason a lot of women have trouble with the tunnel, have no idea why and none of my female partners over the years could tell me why, they just felt uncomfortable. So perhaps figure out a way to simulate that.
Stamina is probably your biggest goal. Most places the academy PT is just plain hard.
Doing interval training will greatly increase your stamina. Goal is to be able to go all out for 1 minute and have your pulse rate return to 20 above resting rate within 2 minutes of stopping.
Check the department that you are going to try for or the state requirements. They all publish and they have to give you what they require at least 3 weeks prior to test. Of course 3 week is not enough and you setting goals now is good.
Good luck, police work can be a very rewarding public service job. leslie S