Alright, so here's a training log I'm hoping will help keep me accountable and motivated. I mentioned in another thread I'm looking at a future career change into law enforcement (I'm military now). All of the agencies I have apps in have some type of fitness requirement, typically having tests consisting of pushups, pullups, situps, some kind of speed or agility run, and a 1.5 to 2 mile run. I've adjusted my training in hopes of getting myself to the proper condition where I can max out my scores on each of hte tests. While I'm sure I can pass the minimum requirements already, I'd like to be in top shape by the time I have to attend training, especially with the amount of physical work that is incorporated into the daily routine.
Goals:
90 pushups without pausing to rest
100 situps in 2 minutes
25 pullups
2 mile run in 12:00
The speed run I'm not sure how to measure, since these vary by agency as to how they implement it. I'm just going to use the 300m sprint time and work on getting that down to under 45s.
The Plan:
After doing a lot of searching around on the web for routines that were designed to up your numbers of pushups, situps, and pullups I decided to follow some marine corps routines they use to get their candidates in shape for OCS. After all, who knows preparing for boot camp better than the marines, right? Anyways, here's my weekly plan
Armstrong pullup program (m-f, pushups and pullups every day)
Crunch workout (modified for situps since that is how I get tested, same numbers, m-f every day)
Bill Starr linear 5x5 program (3 days a week - M,W,F typically. I may switch to a new rules of lifting program instead of this one once I finish the book)
Running - for the next couple weeks I just want to get myself used to running every day. I'm aiming to increase my weekly total mileage each week until I'm comfortable with running 3-4 miles a day, then I'll incorporate speed work.
Rest - Sat/Sun
I'm hoping with this routine I can up my numbers over the next 8 weeks while reducing my run time. There's a good chance I'll have to take a preliminary test in late mar or early apr, and while I don't think i can be maxing out the scores at that point, I'm hoping to make significant progress.
good luck with your goals! That's a pretty aggressive set, but I'm sure you can do it [img]/images/graemlins/smile.gif[/img]. It's crazy, by the time I was in shape (and got an invite) to JCU I didn't want to do it anymore. [img]/images/graemlins/laugh.gif[/img]
Yup, still at wright-patt. Still going to be here another year too (4 years total by the time I'm done). I've got plenty of time to try to get to those goals (with exception of that preliminary test I may have to take in the spring).
Situps - 5 sets, 20 seconds of doing as many as possible, 25s rest in between each.
Pushups - 3 max effort sets, 60s rest each. 35, 15, 15. Lower numbers than last week, not sure why I burned out so quickly on pushups.
Pullups - 9x3 training sets. Finished all 9 sets, struggled on the last one. May need to up the number of reps per training set next week, we'll see today.
Run: Easy pace, ran 3 miles in 28 minutes
No weights today, was running late getting out of work. Will do day 2 of the bill starr stuff today instead.
I'm happy I made myself stick it out for 3 miles. The indoor track here is annoying, 27 laps for 3 miles but it's a squished rectangle shape. 2 long straightaways, but really tight (almost 90 degree) turns at each end.
yeah it's lame, but i'll get back to running outdoors when the weather is a little more comfortable. We can't run with headphones on base, and I like to run while listening to something, so unless I run indoors I have to run without them!
Mon 13 Feb - new week, hoped to hit new numbers after 2 days of rest.
Pullups - 5 max effort sets: 12, 5, 5, 4, 3
12 is an increase from last week, if only by 1, but at least its progress!
Situps - 3 max effort sets: 55, 25, 20
Some small progress here too.
Pushups: maxed out at 37 first set, about 15 for the rest. I've been trying to be good about doing this with perfect form, getting close to the ground etc, but it's been frustrating me that I'm not consistently doing better than 35 or so. Best set I've had the last few weeks was 45.
Ran 2 miles, 18 minutes, crowded track. Should have ran more but was running late last night. Hopefully I get out of work earlier today and can do more mileage than that.
Time for me to get serious
Linear Mode
