Pushups/Situps

Training Q&A [Moderated]
1

Hey Jordan,

Idk if you recall but I made a post back in May in regards to improving a 1.5 mile run time for law enforcement purposes. While I’m still waiting to actually to take the physical (run, pushups, situps) portion of the hiring process, do you have any recommendations on how to improve pushups/situps as well? Only thing I can think of that comes to mind is the frequency method.

2

How long do you have until you take the test and how good are you at the test right now? I’d probably just practice the test on GPP days, but will reserve my opinion until I know more.

3

I’m not very good at the test as of right now, w/ a relatively low skill level at pushups & situps. If I had to guess, I’d say that the test will be sometime in fall (November-ish?), but could possibly be up till the New Year.

4

Go do the test on your next GPP day and report back.

5

Sent you a pm in regards if that’s ok. Just lmk if you got it.

6

Unfortunately, I don’t do PM’s on here due to time constraints.

1 Like
7

Ah ok gotcha. It’s a long message so figured a pm would be better but no worries, guess I’ll just post it here.

So I did a trial run of the physical test on Thursday. Have a lot of work to do to say the least within the upcoming weeks/months. Here are my current stats: Accidentally ran 1.55 mi instead of just a 1.5 mi (by mistake) in 16:33 w/ an average pace of 10:40, 12 max reps pushups, & 25 situps within a minute. End goal to pass the exam would be a 12:38 1.5 mi run, 29 pushups in a minute, 38 situps in a minute, & a 59 second 300 meter run. The rumors are the physical test will be done sometime within November, so figure anywhere within the next 6-10 weeks, hopefully the later the better in my case. I am absolutely considering putting anything strength training/barbell training on hold, while focusing solely on passing the test, as this is a HUGE opportunity.

Quick little background of myself: 28 years old, 6’1 245ish lbs, lost over 30lbs since May 8th of this year. Followed the running template you provided me here & there, which did decrease my run time & improved my stamina, however, I wasn’t nearly consistent enough w/ it due to life in general & spending too much of my summer partying at the Jersey Shore. Also, was using the frequency method during this span for pushups & went from only being able to do 2 pushups to around a max set 16-18 (clearly fallen off a bit since). Again, could’ve been more consistent w/ this as well.

My hope is that since I have a relatively low skill level at these exercises, I might be able to make newb gains fairly quickly like with barbell training? Idk lol but I’m willing to work my a** off 5-6 days a week at improving my test scores.

My plan was to just follow that 3 day running template you provided, however, add an additional day for another longer run & an additional day for more aerobic intervals (5 days total). For pushups/situps, was just thinking of rolling with the frequency method. 5 sets @ 50% per day x 6 days per week, adding 2 reps per week. Going to have to super aggressive, but it’s temporary. Any thoughts you have would be greatly appreciated!

Sorry for the long message lol

8

***or add a 1.5 mile run (test run) per week instead of one of those additional days I mentioned above.

9

Crye,

Thanks for the reply. I think my goals in the next 6 weeks would be:

  1. Lose 15lbs
  2. Do the endurance template. I think if you’ve been running you can tolerate that amount of volume.
  3. replace the short interval work with just a PT test each week.
  4. 1 additional training day, do 2 sets of max pushups (to 1 rep shy of failure each time) with 5 min rest between. Do the same for situps. Add another set week 3 and week 6, respectively

If you haven’t been training a lot, I think you’ll improve rapidly.

-Jordan

10

Jordan,

Thanks a million.