Police Workout

[Steve.]

I am waiting to hear from Northamptonshire police about my application.

I want to be becoming bigger to look more intimidating and have the strength to deal with diffucult situations etc...

Might start boxing soon, but atm i play cricket 3 times a week (Tuesday nights - short game, Sat + Sun - long games) and train twice a week on fitness etc... and do weights few times a week. But i want to start bulking up quite a bit. Im not bothered about a washboard abdonimal to go with it, but would hurt i suppose.

Can anyone give me some guidence and what would be the main things to do for police? My core strength is good as i wicket keep so good back and strong legs are a must, so its just full upper body such as top of back, shoulders, arms and chest which i want to be much bigger!

Cheers

[sir_psycho_sexy]

Your doing the right thing at the moment. Just keep working on your up muscular strength, as well as general fitness. The bleep test only requires level 4, so general fitness to get into the police is pretty poor, as you would probably already know or have done.

I built on my fitness earlier this year, to join the specials. Failed on the bloody tests after answering correctly, but on the wrong dots :n: . Will be applying again in september anyway , which should go better


Just keep improving overall fitness mate, as well as building it up, ensure you maintain it.

[Leo]

no point u will be on the donuts in no time.

na, just go gym and build up, this means every body part and good diet.

[Ruddy]

Lift heaviest weights you can do and aim for upto 4 sets of 8 reps on each.

[sir_psycho_sexy]

Lift heaviest weights you can do and aim for upto 4 sets of 8 reps on each.


Do that my working out your 1 rep max (heaviest u can lift in one go) just dont cause urself injury


Then do about 3/4 weeks of lifting on 60% of ur 1 rep max (max lift) - doing sets as above - applies to all

Then after than move on to about 3 weeks of doing 65% of ur 1 rep max

then,....3 weeks of doing 70% of the 1 rep max

That will will improve ur strength nicely overtime

Then u need to maintain this, else u will reverse the strength quickly

[Ruddy]

Do you have a digital display telling you what percentage to use on the bar mate? Posh gym where you are! lol

Try and bench press your body weight mate, then move onto heavier as it becomes easier. Make sure you have somebody to spot you too while your buildng them hurting bombs.

[sir_psycho_sexy]

Do you have a digital display telling you what percentage to use on the bar mate? Posh gym where you are! lol

Try and bench press your body weight mate, then move onto heavier as it becomes easier. Make sure you have somebody to spot you too while your buildng them hurting bombs.


Bench press are such an effective way of building stength, and dont even have to be at a gym. Good suggestion that :A:.

-if it was directed at me- Yeah posh gym (plymouth argyle train ther, which is cool) i learn all the health stuff, like fitness, while doing my Police degree at uni.

[Ruddy]

Bench press are such an effective way of building stength, and dont even have to be at a gym. Good suggestion that :A:.

-if it was directed at me- Yeah posh gym (plymouth argyle train ther, which is cool) i learn all the health stuff, like fitness, while doing my Police degree at uni.

I prefer dirty sweaty dungeons mate, with people who think i-pod is a swear word. lol

[Leo]

im with you ruddy. the gym i go is just an empty warehouse full of metal and people who come to train, not faf about. no personal trainers or changing rooms.

my advice to anyone who wants to buff is kepe it as simple as it is, it really is simple lol. forget your one rep max bollocks (who really gives a fuck?) and forget ythe % bollocks.

just lift as heavy as you can on THE DAY, the heaviest you can complete your sets with (give or take a few reps at the end) - some days you can lift more than others, dont waste any thought or confused faces on this, its just the way it is,.

[LittleDude101]

the actual police phsyical is simple, but i understand what ya want...

The stab vest makes ya look bigger anyway lol

I do a alot of pushing weights (cant remember what the machine is called) and lapwing pull down and that has helped with the situations i have been in

[DarylVTR]

Ok i have just completed the PIRT (Police Initial Recruitment Test) and fitness and all you have to do is level 5.4 on the beep test and push and pull 35kg. (For Hampshire anyway)

That was piss, if you can't do that you shouldn't be applying for the police. I got level 8.7 on beep test and 82kg push and pull.

I just went running a few miles every other night for a few weeks and tested it in my works sports hall.

Just awaiting my interview and shadowing dates now and then i start my training. Can't wait.