The first question I would ask is how overweight are you ? How many pounds do you need to lose before you're considered at a normal BMI ? What can you do now ? If you can run/walk 1.6 miles in 20 minutes, then there is a good chance you'll be able to run 1.5 miles in 17 mins. The adrenaline rush should give you that final push.
However, being able to bench press is a different matter. Let's say you weigh 180 pounds, that's means you need to be able to bench at least 90 pounds. Have you ever done a bench press before ? If not, benching half your weight is going to take longer than 1-2 months of prep.
Also, are you male or female ? If you're a guy, you might have a chance at being able to bench your weight. If you're female, you do have a ways to go. Women don't carry as much lean muscle as men do. As a result, it takes longer for us to pack on muscle. And that's exactly what you're going to need if you're going to bench half your weight.
How many good military push ups can you do ? If you're trying to build upper body strength, you need to be able to good push ups. the more you can do in good form, the better you'll (eventually) be able to bench half your weight.
Here's another question, do you have a job ? Do you work or go to school full time ? are you taking care of a family ? See, if you had 1-2 months of ONLY training for the police fitness test, you might have a chance. But, if you have to go to work, to school, take care of a family, you may not have enough time. You could be asking just a little too much for your body.
Which is another issue, if you've been sedentary, you want to slowly ease into a regular routine so that your exercise will become just that, a routine. If you do too much too soon, you also increase your risk for injury.
Also, have you checked out the written test ? If you haven't done that, that is not an easy exam. Remember, there is a lot of competition to get on the poltice force. So you really have to STAND OUT if you want to get noticed. That means doing more than what the fitness exams suggests. those are the minimum requirements. You'll definitely want to do better than average if you want to make the force.
I don't want to discourage you, BUT I do want you to think more realistically about your goals. You may want to consider giving yourself 4-6 months to prepare instead of a few weeks. That will give you more time to achieve your goals without hurting yourself physically or emotionally.
Fitness Minutes: (6,555)
9/13/13 11:59 A
I was a training buddy for a friend of mine who applied to the Navy OCS with the end goal of joining the Civil Engineer Corps and the fitness requirements were a little more stringent than what you have but roughly the same. We started a year before her planned application date. Her goal was to beat the requirements by a fair margin so that she would be ready for whatever the drill sergeants at OCS would throw at her.
For the running, see if a C25K plan would help you add distance and speed. After all, the quickest way to get faster on one distance is to start running longer distances.
For the strength portion, despite it not being in the requirements, start training push ups now for form, quantity, and speed. Also start training the bench press as well.
As for agility, just practice doing it a little faster each time.
Whether you'll be ready or not, that's kind of your call. Do you want to just pass the test with the minimum requirements, or do you want to be able to succeed in basic training? Train for the next month, and then have a friend run you through a practice test in mid-October to assess your progress. If you're happy with your numbers, great. If not, think about waiting to apply until the next cycle.
I'm wondering if I can get some input on this and maybe some encouragement. For the longest time, I have been interested in a career as a police officer. I would love for an opportunity to protect and serve my community, and since having kids, that desire has become even stronger. I finally decided to go for it and called a recruiter to find out what I need to do.
I have until the end of November to apply and take the written and physical exam. The physical exam includes 3 components: 1 1/2 mile run at approx 17 mins, a physical agility test w/ a 20 second time maximum, and a bench press of roughly 1/2 your body weight. It seems easy enough..problem is: I am out of shape and overweight! I've always been a yo-yo dieter and randomly worked out. I started running last week and I can run about 1.6 miles in 20 minutes, but of course I am not running the whole time. I haven't started the training for the agility test so I don't know where I am at with that. I run pretty much every day, and try to run a little longer, faster and walk a little less each time.
My question is, if I give myself until the end of october, beginning of november as a personal deadline to apply, can I realistically accomplish this and have a chance at passing the physical requirements?
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