Please critique this workout- physical fit test

[gm4life]

Hi, I'm applying for a federal Law enforcement job and I have to meet a Physical Fit test (PFT).
The events are
- most situps in one minute
- 300M sprint
- max pushups
- 1.5 Mile run
- not judged but for research and awards: pullups (all the way up, all the way down) x max

These are performed consecutively and there's a protocol to follow, of course.
Here's a workout I found on the 911jobs forum. Please critique this, I felt like maybe there was not enough rest to allow recovery, but I'm no workout expert. Would love your opinion. Thanks.

M-W-F
1.5 - 2.5 mile run

Monday thru Friday (after the run)

3 evolutions of: (perform all exercises consecutively, with little rest between exercises) (2 minute rest after circuit)

Pullups X max
situps (decline or regular) X 50
dips X 25
Spider pushups (wide and hands wide) X 50
Diamond pushups X 50
IBS X 50 (feet on chair, hands just beyond shoulder width)
Standard pushups X 50
Leg flutters X 50

there's also a sprint routine....

[JoshDunn]

The bodyweight circuit is a good idea however the circuit is pretty poor I think. How many pushups is the minimum allowed? Is it a pass fail type test or is it getting a baseline to see how you improve over the basic training or whatever its called for cops.

I'd sub out a few runs for reps of 300m sprints (not 100% effort of course). Once you can do reps of 300m efforts then a 1.5mile run will seem easy and you'll surprise yourself with the speed you can go.

I'm not sure of your history. Are you a runner, weightlifter, newbie? Depends on your weakness would depend on the primary focus.

[gm4life]

Thanks JD.

Why do you say it is poor?
You get more points the more pushups you can push out before petering out. 0 for 20-29, then max 10 points for 71 and over. You have to earn a certain number of points across the events.

Good idea about the sprints.

I've been lifting 3-4 days a week for the last 7 years, but also ran cross country in high school. 5'11' 160 or so, so fairly thin build.

[EricLikesLifting]

I don't know for sure, but I will bet with a thin build and cross country experience you can get the 1.5 mile down to a respectable time fairly easily.

I hate the idea of doing a max number of sit ups in an allotted time period, why not just do max number of sit ups at a certain tempo until form breaks? But whatever practice what the test calls for, I would think practicing technique would be a huge factor in increasing the number of sit ups you can squeeze out in a minute.

The push up test sounds the most difficult. I'm not sure I like the idea of doing a bunch of different types of push ups when the test just asks for the maximum number of standard push ups. I would try doing standard push ups with bands/chains or a plate on the upper back, while keeping an eye on your overall max number of push ups.

[former fat guy]

If I were training for this I would look to mirror in my training the protocol I was going to have to follow in the test. That way I'd get no surprises come the day, be confident that I can make the grade, and my body would be adapted to this routine and therefore able to do it with maximal efficiency.

Just my $.02

[JoshDunn]

Originally Posted by gm4life

Thanks JD.

Why do you say it is poor?
You get more points the more pushups you can push out before petering out. 0 for 20-29, then max 10 points for 71 and over. You have to earn a certain number of points across the events.

Good idea about the sprints.

I've been lifting 3-4 days a week for the last 7 years, but also ran cross country in high school. 5'11' 160 or so, so fairly thin build.

Question now is how long until the test? What are you current values for each requirement? If you don't know then you need to set up a little test for yourself and get your starting values, and then we can work out what needs the most attention and the best way to do it.

How long ago did you do cross country? If its been years you won't be as good as you think you are.

[Steer810]

"The events are
- most situps in one minute
- 300M sprint
- max pushups
- 1.5 Mile run
- not judged but for research and awards: pullups (all the way up, all the way down) x max"

What are your numbers for all of these right now?

The best way to get better at a single event is to train for that event by doing it. Like studying for any other test. I would recommend doing the list of events a couple times a week and on the 'off days' of not doing the events, doing some kind of strength program. This kind of depend on when the test is?

[Littlemermaidklb]

Hey gm4life,
When are you doing the test? Looks like the FBI agent test to me. I did my internship there, and they're doing my background now for a support position at HQ until I'm old enough and fit enough to apply for the agent position. (I'm 22 so I have at least a year before I can even apply, let alone the Phase 1 and 2 tests that have to be done and passed first.) Where in the process are you?
I don't know enough to critique the workout you posted, but Steer makes a great point. Figure out where you are in each of the pieces of the test, then work on and improve on them from there. And make sure you practice the test in order too. Your time on the 1.5 mile run may be different after doing all the other test parts. I'm doing the NROL4W right now, to get my stength up so I can actually do the pushups, then I'll work on the running and putting it all together.
Hope that helps at least a little bit!
Best of luck!

[gm4life]

Thanks for the advice. Yep, its the FBI test. There's no way to tell when I'll be doing the test, if ever. I have to pass Phase II, the interview portion, first. However, after Phase II, the fit test is usually given within 2-4 weeks. So not much time to prepare.
So I figure train like hell either way and I'm not out anything but blood, sweat, and tears if I fail the interview.

It was harder than I expected when I first practiced:
- 40 situps
- 50 sec 300
- 29 pushups I think, the 300 demolished me, I was not used to sprinting....
- I finished 1 lap of the mile and half and quit. Was pretty upset with myself.
I've been lifiting for years, but my workouts rarely incorporate pushups, or cardio, as I am wanting to gain weight.
7 years since I was in High School, and probably 20 lbs heavier, mostly muscle.
The workout is going to change a lot, needless to say!!

[Steer810]

Ok, good numbers your first time.

If I was preparing for a test like this I would do the test at least 2 times a week and record the numbers, trying to beat them each time.
I would also be doing CrossFit style routines probably twice a week and a couple days of strength routine; full-body most likely. The CrossFit will increase your endurance across a broad range of movements and exercises while the strength work will obviously build strength.