I'm 52 years old and just graduated from the Sheriff's academy. My goal is to join the Reserve program. I am proud to say I graduated number 1 out of 51. More than half the class was under 30. I have 1 small problem. I am 6' tall and weigh 220. Not bad, but I'm sure I could lose a few. I have to complete the Agility Course before I can proceed with the "In-Processing" in order to qualify and be hired on as a Reserve for the Department. There are several obsticles to complete in the course. I really have no problem with them with one exception. One of the obsticles is a 6 foot high solid wall. I can't get over it! I have no problem climbing the 6 foot chain-link fence. I don't seem to have the upper body strength to get over the solid wall. Please let me know what lifting exercises I can do in the gym that will isolate the muscles to get me strong enough to get over the wall.....thanks
Dan
Last edited by dhutton56 : 12-02-2008 at 03:35 PM.
Best bet would be pull-ups for upper body strengh. I'd think that getting your steps down, like driving with a basketball, would help getting a flying start at it. Dropping 10 pounds wouldn't hurt either, says one 220 lb, 52 year old to another.
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Thx Bill... The pull-up routine is good, but because I don't have the power that maybe I should have, I can do 1 or 2 then die. They have the "power-assist" pull-up machine at my gym. I've used it. I just don't see the results....
and the 10 lb loss....your right...maybe once I get that off, it'll be a little easier....
Thinking about the process, jumping pull-ups may be the thing to practice. You only need to get jump/pull yourself up enough to get an arm over the wall. After that it's a dip type body weight press. I really think that this is more of a skill than strength event. Can you practice with an adjustable aerobics step until you get it right?
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Placing an aerobic step under the wall to give me a head start may be the trick. Great idea!!! I'm headed out to the academy after work this evening to try it. My wife has several steps that I can use. Thx again....
You only have to do one pullup, so don't increase the number of reps in your set. Instead, do one pullup, multiple times per day. Do them as explosively as possible, too.
If you can kick a leg up, that might be the key, too. There are multiple ways to get up onto the wall, depending on your strengths. A two leg jump will get you higher in an aim to get your chest up there and your arms up top.
A one leg jump, swinging the other leg up onto the wall is another other way. Approaching the wall from an angle helps with this one.
Congrats on flying by the rest of the class. That's impressive!
Do you have access to a 5' wall? If so start out like that. Technique probably has as much to do with it as strength does. Find the way that works best for you. Practice on the 5' wall, then make it work on the 6.
Do you have access to a 5' wall? If so start out like that. Technique probably has as much to do with it as strength does. Find the way that works best for you. Practice on the 5' wall, then make it work on the 6.
That's what I was going to say. Adding some strength and losing a bit of weight can help, but you know the exact goal you need - climb the 6 foot wall. Just get out there and start practicing. You'll get it!
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The big thing about jumping walls is power. Most of the impetus to get over the wall should be in your intital jump, creating the momentum to carry you over the wall. Work on developing power with your legs along with your upper body pulling. Doing cleans could be an exercise that could benefit you. I agree that there is no subtitute for specific practice.
Need some help getting over the wall
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