Link to my fitness test

[metallicat]

Now these are low numbers, but I need to achieve a lot higher numbers than these to be succesful...is there anyone that can outline a list of excersises I can do that will improve my numbers in these categories? Here is this link:

http://police.edmonton.ab.ca/Pages/Recruit/fitness.html

I belong to a gym with a fair amount of equipment, so I shouldn't have too much problem with the test when it comes time, but if there is anything specific I should do, please let me know...thanks.

[Symzie]

The best way to prepare would be to do the exercises in the police test every other day imo

[TsiTalon]

how come women get to do less work !!!

[CJNY]

Symzie has the right idea here - train in these exercises specifically. You will absolutely get the best results this way.

For the anaerobic power tests, your training should be repeated maximal efforts with about 45 seconds to a minute rest between. Build up to at least twelve efforts by adding 1 per week. Twice per week is probably adequate for this workout.

For the flexibility, here's one area where even doing it every day isn't enough. If you do it properly (without stretching into the pain zone) several sessions spaced throughout the day will help much more than a single session per day.

Try to find out more about the obstacle course. Often these have a high degree of skill involved so if you can practice the movements in addition to your general physical preparedness that will probably help.

[metallicat]

Originally Posted by TsiTalon

how come women get to do less work !!!

Haha...you know what though, I wouldn't be surprised if a lot of the women on the department could kick the asses of the guys if they wanted to!!

Originally Posted by CJNY

Symzie has the right idea here - train in these exercises specifically. You will absolutely get the best results this way.

For the anaerobic power tests, your training should be repeated maximal efforts with about 45 seconds to a minute rest between. Build up to at least twelve efforts by adding 1 per week. Twice per week is probably adequate for this workout.

For the flexibility, here's one area where even doing it every day isn't enough. If you do it properly (without stretching into the pain zone) several sessions spaced throughout the day will help much more than a single session per day.

Try to find out more about the obstacle course. Often these have a high degree of skill involved so if you can practice the movements in addition to your general physical preparedness that will probably help.

How would I train for the lower and upper body anaerobic tests exactly? They don't have those machines at the gym I go to. I have a bike that I ride at home when the weather is nice, and I plan to do that next year to get ready for the lower body, but the upper seems to be a problem for me.

Maybe I will try and go watch a fitness test in action or something. Specifically that obstacle course.

Thanks for the help guys.

[metallicat]

I have another question about my fitness test for you people. Let's say in 7 months I am confident that I will pass with flying colors...how long before the test should I rest with no working out? In other words, how long of a rest is needed in order to maximize results in this test? I know its a long ways off, but I just want to be prepared.

[Alex(AJ)]

15 dips....booo hssss, what about us w/ no endurance

i can do dips w/ 90pds attached for 5reps (i'm almost 230) yet i'd be hard pressed to do 15 dips even w/o weight, damned endurance


btw, notice you're from edmonton, i'm from calgary

[Octagon]

Originally Posted by Alex(AJ)

15 dips....booo hssss, what about us w/ no endurance

You can be 911 operators. Me, I want the guys cutting me out of a car or chasing the goob with my wallet to have a *little* endurance

[Alex(AJ)]

Originally Posted by Octagon

You can be 911 operators. Me, I want the guys cutting me out of a car or chasing the goob with my wallet to have a *little* endurance

how about i just save time and rip the door off the car

[metallicat]

Originally Posted by Alex(AJ)

15 dips....booo hssss, what about us w/ no endurance

i can do dips w/ 90pds attached for 5reps (i'm almost 230) yet i'd be hard pressed to do 15 dips even w/o weight, damned endurance


btw, notice you're from edmonton, i'm from calgary

Ahh, our enemies to the south! Actually I really like Calgary, and if I don't get hired by the EPS, the Calgary Police Service is my next attempt.