Physical Training Routine [Archive]

CaliforniaHighwayPatrol

01-01-2006, 06:18 PM

I was reviewing the Physical Training booklet provided in the application and I wanted to know if any of this should be revised based on your experiences, because I am starting this process tomorrow, so any changes that you think would be better would be helpful and appreciated.

6 Months Prior To Arrival:

Calisthenics: 20-25 minutes
(3 times per week)
1 set of 15-20 push-ups
1 set of 15-20 sit-ups
1 set of 15-20 crunches
1 set of 10 bends and thrusts
1-2 pull-ups

Running/Walk-Jog
1-2 miles 3 times per week
Walk-Jog 30-45 minutes or run at a 10-minute-per-mile pace.

3 Months Prior To Arrival:

Calisthenics: 20-25 minutes
(3 times per week)
1-2 sets of 20 push-ups
1-2 sets of 20 sit-ups
1-2 sets of 20 crunches
1 set of 10 bends and thrusts
2-3 pull-ups

Running:
1-2 miles 3 times per week at a 9-minute-per-mile pace.

1 Month Prior To Arrival:

Calisthenics: 20-25 minutes
(3-4 times per week)
2-3sets of 25 push-ups
2-3 sets of 25 sit-ups
2-3 sets of 25 crunches
2 set of 15 bends and thrusts
2-3 pull-ups

Running:
2-3 miles 3-4 times per week at a 8-minute-per-mile pace.

pupdog

01-01-2006, 09:50 PM

What I find confusing about it as that you don't have a good idea of when you'll be going to the academy, so how can one predict ___ months prior to arrival???
Back to my pushups!

TheForceCHP

01-01-2006, 10:00 PM

i think it is designed just to give you a starting point. consider 6 months out to be the start of your application process. when your six months are up you know that you are in semi-good shape, from there you just get better and better. this is what i am doing at least

CaliforniaHighwayPatrol

01-02-2006, 09:50 AM

I like how they give you some direction, I just wanted to know should I make it more intense?

FuelInjection09

01-02-2006, 12:20 PM

Think about it this way - - if you can't do the minimal requirements outlined in "1 Month Prior to Arrival (at the Academy)" then you're in serious, serious trouble. Especially when it comes to running.

pupdog

01-02-2006, 02:16 PM

I think Darth Choke's signature says it best..."When the required minimum becomes the chosen maximum...the sum of your life is mediocrity ." I'm giong for more than the 50/50/4/3 in 27. Hope I make it!

CaliforniaHighwayPatrol

01-02-2006, 04:23 PM

Thanks for the input.

Mac

01-03-2006, 07:25 AM

There's no such thing as being in too good of shape for the Academy. Start as early as you can, work up to the max outlined in those workouts, then improve upon it further if you can. I can 100% guarantee that you won't regret it when you start PT up there!

CaliforniaHighwayPatrol

01-05-2006, 04:39 PM

Will do MAC

CaliforniaHighwayPatrol

01-18-2006, 10:09 PM

So far I have been going to the gym 3 times a week since 1/8/2006. I do some light lifting and run 1 mile in a average around 8 minutes and 30 seconds. I think that is pretty good, due to the fact that it is a treadmill, which seems harder because your mind fatigues quicker. I think it will be hard to do 2 miles, but that 1 mile run seems to be getting easier now.

I can't even apply till 7/13/2006 so I think I am doing well for still having quite a bit of time to go.
:biggrin:

redhead

01-19-2006, 08:12 AM

Fuller

01-19-2006, 09:10 AM

...., due to the fact that it is a treadmill, Funny. My housemate and I were talking about this and we both agreed that running outdoors is harder then on the treadmill. Mix up your runs between the treadmill and the neighborhood.

I agree, running outdoors is more difficult than on a treadmill. A treadmill is a controlled enviornment which minimizes factors outside of the basic activity of running. But they are nice because they minimize risk of injury and you can usually track and chart your progress easier.

Mac

01-19-2006, 09:54 AM

...My housemate and I were talking about this and we both agreed that running outdoors is harder than on the treadmill.Running outdoors IS more difficult because you have to rely on yourself to keep moving. The treadmill will force you to keep up, but outdoors you have to push yourself. When running outdoors you also have to deal with uneven surfaces, hills, etc. The treadmill is a great training tool, but I wouldn't rely on it exclusively.

CaliforniaHighwayPatrol

01-19-2006, 03:58 PM

I do go running outdoors, just more indoors while I am at the gym. I was wondering if I am doing well enough for now.

Fuller

01-19-2006, 04:04 PM

I would say you are ahead of the game. I'd be willing to bet most applicants don't get serious about training for the academy until they've received an invitation. And from what I've been reading from people that have gone through already, that is too late to start.

STRIDER1

01-19-2006, 07:18 PM

RUN OUTDOORS AND LEAVE THE TREADMILL FOR BAD WEATHER. I JUST STARTED RUNNING AFTER A 2 MONTH BREAK. TO ADD TO THE RUNNING WORKOUT, I TAKE ALONG MY LITTLE GIRL ON THE STROLLER. FUN! :cool:

Mac

01-20-2006, 08:24 AM

...And from what I've been reading from people that have gone through already, that is too late to start.

It is. You can whip yourself into some kind of shape in that short of a time, but not the kind of shape you really should be in when you report to the Academy. The PT instructors at the Academy are in outstanding physical shape - it's what they do full-time. You don't even get a PT staff slot unless you're in far above average shape to start with - now combine that with the fact that they work out every single day, and you can see that you've got your work cut out for you as a Cadet when you report in. If you go in poorly-prepared physically you've just created another major stressor for yourself, as the workouts will absolutely kill you.

pupdog

01-20-2006, 09:50 AM

Not to mentin that they are PROUD of the shape they are in, and that certainly helps them up the ante! I'm proud of them too!
An officer once told me during a ride-along that no matter how in shape you are in, it will not be enough. A champion rock climber can't do enough chin-ups...Michael Johnson wouldn't be able to run fast enough...no matter how fit you are, they will push you for more. How's that for frustrating from the applicant point of view? Geez, I can't wait to work out with these guys! I'm going to continue working my tail off, and when my day comes, I'm sure it will be just as tough for me. There wil be nothing easy about it, I'm gonna suffer, and I'm gonna hate every minute of it. But I'm gonna be proud when it's done, and that keeps me going.
My preperation problem is that none of it involves my talent. I can run for many many many miles, but not fast. I can run so far, but what's that got to do with pushups & chinups? Grrr! My talent fails me!

My .02: outside. I find treadmills to be terrible torture devices for many reasons!

Kurt

01-20-2006, 10:00 AM

The PT instructors at the Academy are in outstanding physical shape - it's what they do full-time. You don't even get a PT staff slot unless you're in far above average shape to start with - now combine that with the fact that they work out every single day . . .

Sweet. That sounds like a job I'd like to try to have someday.

CaliforniaHighwayPatrol

01-20-2006, 10:43 AM

Thanks again. I will plan on running outdoors more often. The worst part is a lot of people don't support me going to the CHP, so I motivate myself, which is all I need.

CaliforniaHighwayPatrol

01-25-2006, 11:44 AM

Ran my mile today in 7 minutes and 42 seconds. Now I am going to start to push for 2 miles in 20 minutes.

Kurt

01-25-2006, 02:47 PM

Last night I ran 3 miles in 22 minutes. Hooray for me. :biggrin:

Darth Choke

01-25-2006, 05:03 PM

redhead

01-25-2006, 05:14 PM

3 miles in 22 minutes aint too bad. To be ready for the academy you should be able to run 1.5 miles in 10'30" - 11'
10-15 pullups after 8-10 sets of: 30 pushups, 30 leg raises, 30 divebomber pushups, 30 mtn climbers, 30 crunches, 15 bends and thrusts
***NOTE This is a MINIMUM!!!

Only about 16 out of the 165 were ready from my class. (I was one of them and I thought I was about to puke a lung!!!)

http://smilies.vidahost.com/contrib/edoom/throwup.gif

What is the proper way to train for the "nose in the ring"(same as divebomber??) ? I saw the video of cadets doing them, and yet didn't pay that much attention to how it was done. (was right before my qap)
Such as, how far apart are your legs supposed to be and how far forward are your hands supposed to be?

CaliforniaHighwayPatrol

01-25-2006, 10:12 PM

Wow 22 minutes....I need you to train me.

TheForceCHP

01-26-2006, 07:03 AM

i went to the track this morning and ran the 500...

i have to say that i am very unhappy with myself. i have been concentrating on my long distance running lately and not working on my 500 that is not that good in the first place. There where a couple of things that i immediately realized that i can due to help me out by sat. for the PAT like, get more sleep, eat a good breakfast, and stretch better. Well hopefully these will help me out

Kurt

01-26-2006, 10:08 AM

3 miles in 22 minutes aint too bad. To be ready for the academy you should be able to run 1.5 miles in 10'30" - 11'
10-15 pullups after 8-10 sets of: 30 pushups, 30 leg raises, 30 divebomber pushups, 30 mtn climbers, 30 crunches, 15 bends and thrusts
***NOTE This is a MINIMUM!!!

Crap. :confused: hahaha.

Guess I'd better start on those push-ups, 'cause multiple sets of those is way different than doing 4 sets of bench press.

Pull-ups are pretty tough, too. I did a set of 15 this morning at the gym, but when I went to do a second set I could only do 5. :cry:

CaliforniaHighwayPatrol

01-26-2006, 11:03 AM

Don't be sore for saturday.

CaliforniaHighwayPatrol

01-26-2006, 07:02 PM

Well the doctor said I cannot exercise for a week, because I just got my 4 wisdom teeth pulled.

Kurt

01-27-2006, 10:37 AM

Well the doctor said I cannot exercise for a week, because I just got my 4 wisdom teeth pulled.

Well lucky for you, we do so little at the PAT tomorrow that I wouldn't consider it "exercise". As long as the vicodin doesn't blur your vision so much you can't pass the vision test. :lol:

CaliforniaHighwayPatrol

01-27-2006, 11:39 AM

No I do not due the PAT tommorow. I just sent in my application because I cannot take my written till 5/06/2006 because I am not 20 yet.

Darth Choke

01-27-2006, 10:46 PM

What is the proper way to train for the "nose in the ring"(same as divebomber??) ? I saw the video of cadets doing them, and yet didn't pay that much attention to how it was done. (was right before my qap)
Such as, how far apart are your legs supposed to be and how far forward are your hands supposed to be?

No, Divebombers are harder than Judo pushups (which you better be ready for). Think of a scooping type push-up, then reverse it.

Nose-in-the-ring : spread legs wide and don't rest most of your weight on your arms (like a regular push-up)

trainforstrength.com

lets see if this GIF works...

http://trainforstrength.com/images/divebomber.gif