Hello, my name is Mariah, and I am currently getting ready to try for the police department here in my city of Tucson, Arizona. I have heard of the changes in physical requirements for police officer recruits across the board, and I would like to step up my game to be able to pass the physical successfully.
I stumbled upon your blog online. I want to attempt your strength building routine. Would you be able to provide me some additional insight and tips I could use in my endeavor?
Any help is appreciated.
Thank you and thank you for your service keeping the peace,
My Answer: If you haven't done so already, then you should find out what is the physical ability test for Tucson PD. The best way to train for the physical ability test is to know what physical tasks you'll be tested on and then to practice those tests. Unless they have updated the requirements, the Tucson PD physical ability test involves:
- 1.5 mile run
- Sit-ups (during one minute)
- Push-ups (in one minute)
- 300 meter run
- Vertical leap
So this means you should do a lot of running, 1 minute timed sets of sit-ups and push-ups and some box jumps. Alternate running distance from workout to workout. In other words, run for 1.5 miles one session and then run 300 meters for the next. Don't run both on the same day.
What would help you increase your vertical leap are explosive kettlebell swings, provided the kettlebell is heavy enough. If the kettlebell is too light, then do one arm kettlebell swings.