Workouts

Every year in November we have Sergeant testing. This consists of a POWER test, written exam, and an oral interview. The POWER test is a physical fitness test that you should prepare for ahead of time. This test consists of 1 minute of sit-ups, 1 minute of push-ups or a bench press, sit and reach, and a 1.5 mile run. Here are some workouts to do in order to prepare you for the test:

From Officer Lepic:

Running schedule (I’m not really a runner, but this looks reasonable, and I’ve done something kinda similar at one point):

https://www.runnersworld.com/uk/training/5km/a760067/six-week-beginner-5k-schedule/

Sit-up routine (Every M, W, F or any 3 days spaced apart like that)

Week 1: 3 sets of 8 3:00 minutes rest between each set

Week 2: 3 sets of 12 2:30 rest between each set

Week 3: 3 sets of 15 2:00 rest between each set

Week 4: 4 sets of 10 1:30 rest between each set

Week 5: 4 sets of 12 1:00 rest between each set

Week 6: 4 sets of 15 :30 seconds rest between each set

Make each rep slow and perfect. Speed up for the power test only.

If this is begins WAY too easily for you, you can adjust this by adding weight to your chest; increasing the rep number; and/or perform each rep verrry slooooowly.

Push-ups (Perfect reps, I can’t emphasize that enough. M, W, F or any three days spaced apart like that): https://www.youtube.com/watch?v=i9sTjhN4Z3M

Week 1: 3 sets of 2 - 3 minutes rest

Week 2: 3 sets of 3 – 2:30 rest

Week 3: 3 sets of 4 – 2:00 rest

Week 4: 4 sets of 5 – 1:30 rest

Week 5: 4 sets of 6 – 1:00 rest

Week 6: 4 sets of 7 - :30 rest

Scale this to your current ability. If these numbers seem low to you, then double, triple, or quadruple the rep numbers, and/or perform each rep verrrry sloooowly

Slow and perfect. Fast reps for power test only.

Sit and reach…research that yourself.

If you have any questions or concerns, our new post email is plainfieldpoliceexplorers@gmail.com