Imagine Posted March 13, 2012 Share Posted March 13, 2012 (edited) So I am applying to be a part of the Police Force in about 3-4 weeks time (when the recruitment window opens). The fitness test will be a bust to say the least, I am a fit person and I run all the time and do a lot of pilates. However, ill pass the bleep test without a shadow of a doubt. BUT i need to push and pull 32 KGs. 1) Dynamic Strength - Push 34kg, Pull 35kg 2) Grip Strength of 32kg 3) Endurance (the bleep test) reaching level 5.4 Endurance test ill be fine with, last time i checked myself i got a 11 so ill be fine with that. However how do i build up my muscle strength? I have a grip thing at home that i use as much as possible but i doubt it will match 32Kg. What do i do? Also when i put my mind to it i build up muscle quite easily, but just not sure how to keep it going etc Edited March 13, 2012 by Imagine Link to post Share on other sites
The Midnight Q Posted March 13, 2012 Share Posted March 13, 2012 You definitely don't want to bulk up but condition and strengthen your muscles. Maybe start with lifting lower weights but larger number of reps then work your way up to the desired weight 34/35kg. Start with a weight you can easily do but still take a bit of effort. I don't know what exactly the push/pull test consists of but maybe also strengthen your legs to help support. Link to post Share on other sites
Imagine Posted March 13, 2012 Author Share Posted March 13, 2012 (edited) You definitely don't want to bulk up but condition and strengthen your muscles. Maybe start with lifting lower weights but larger number of reps then work your way up to the desired weight 34/35kg. Start with a weight you can easily do but still take a bit of effort. I don't know what exactly the push/pull test consists of but maybe also strengthen your legs to help support. Yeah i need to look into the actual test, some forces make you push and pull them on a machine. Others make you do bench presses and stuff like that. I need to find out for my specific police force, and how they normally do it. All my power is in my legs anyway, and when it comes to pulling stuff I use my leg muscles to counteract the weight. I am relatively strong anyway, and i have these little weights and the heaviest is 1.5kg lol. I could use my boyfriend's weights as he has some really heavy ones. Edited March 13, 2012 by Imagine Link to post Share on other sites
TK-976 Posted March 13, 2012 Share Posted March 13, 2012 You definitely don't want to bulk up but condition and strengthen your muscles. Maybe start with lifting lower weights but larger number of repsThis. The more reps the better for conditioning. Just make sure you don't over do it because that will cause muscle loss. Also make sure you eat a healthy amount of protein. Link to post Share on other sites
Imagine Posted March 13, 2012 Author Share Posted March 13, 2012 This. The more reps the better for conditioning. Just make sure you don't over do it because that will cause muscle loss. Also make sure you eat a healthy amount of protein. Even though its not a heavy weight, the more reps the better? Ill take that on board. Thank you Link to post Share on other sites
TK-976 Posted March 13, 2012 Share Posted March 13, 2012 Even though its not a heavy weight, the more reps the better? Ill take that on board. Thank you Well you don't want to stick to a 2lb weight because that wont build up muscle I would recommend increments of 5lbs until you reach your goal. Link to post Share on other sites
Imagine Posted March 13, 2012 Author Share Posted March 13, 2012 Well you don't want to stick to a 2lb weight because that wont build up muscle I would recommend increments of 5lbs until you reach your goal. Well that is very true lol. I will have to have a look at some weights that i could buy then. Thank you. Link to post Share on other sites
Arie Posted March 13, 2012 Share Posted March 13, 2012 Best of luck!!! I don't know how you are with lifting weights and such. I personally never enjoyed it which is why I got into Yoga. I don't think it will give you as fast results. However, it really does help you build up your core strength. I know it doesn't seem like it, but doing Yoga three times a week I got so strong. I mean I also dance so that is part of it. Yoga really can do a lot for your body. Plus it also helps you relax at the same time!! These boys for sure no more than me. I just thought I would make the suggestion Link to post Share on other sites
Imagine Posted March 13, 2012 Author Share Posted March 13, 2012 Best of luck!!! I don't know how you are with lifting weights and such. I personally never enjoyed it which is why I got into Yoga. I don't think it will give you as fast results. However, it really does help you build up your core strength. I know it doesn't seem like it, but doing Yoga three times a week I got so strong. I mean I also dance so that is part of it. Yoga really can do a lot for your body. Plus it also helps you relax at the same time!! These boys for sure no more than me. I just thought I would make the suggestion Well pilates seems to keep my core strength in a tip top condition, but i might have to start yoga instead because i could really do with chilling out while exercising lol. Ive just snooped at my boyfriends weights, as he keeps them here at mine due to being here more than his own home lol. He has two 15KG dumbbells. Would that be good enough to work on? Link to post Share on other sites
TK-976 Posted March 14, 2012 Share Posted March 14, 2012 (edited) I never understood Yoga. I had to do it for a workout routine I was on for a few months and I never got into it haha. Ive just snooped at my boyfriends weights, as he keeps them here at mine due to being here more than his own home lol. He has two 15KG dumbbells. Would that be good enough to work on?15kg is about 30lbs right? Those should work just fine. Just make sure you slowly ease into them, you dont want to injury yourself. Edited March 14, 2012 by TK-976 Link to post Share on other sites
Arie Posted March 14, 2012 Share Posted March 14, 2012 Well pilates seems to keep my core strength in a tip top condition, but i might have to start yoga instead because i could really do with chilling out while exercising lol. Pilates are good too. If you want something that will help you relax as well, Yoga is great. We all have so much stress in our lives. Also if you have sleeping issues, Yoga can do wonders for you. I never understood Yoga. I had to do it for a workout routine I was on for a few months and I never got into it haha. Yeah you have to be able to get into it. Yoga can do tons for your body, but you have to be dedicated. I could never get into anything else so I totally understand. Link to post Share on other sites
Imagine Posted March 15, 2012 Author Share Posted March 15, 2012 I never understood Yoga. I had to do it for a workout routine I was on for a few months and I never got into it haha. 15kg is about 30lbs right? Those should work just fine. Just make sure you slowly ease into them, you dont want to injury yourself. Yeah i think it is yeah, Ive been giving them a go a little. Not too much because they are not what i am used to. we shall see lol. Pilates are good too. If you want something that will help you relax as well, Yoga is great. We all have so much stress in our lives. Also if you have sleeping issues, Yoga can do wonders for you. problem is, my house is noisy as hell. best mate lives with me, my older brother still lives here, 4 dogs, a little sister and a dad who likes to do DIY at any time of the day lol. So that is why i do pilates because i can put pumping music on, cant really do that for yoga lol. Will give it a go at a class or something. I think im going to hire a personal trainer at the local gym, i need it really for the amount of time i do not have. Link to post Share on other sites
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