Non-Affiliate, Need Academy Advice

[Ziggy91]

Attending the academy next month as a non-affiliate. I was a straight A student in college and I've lifted weights for years, but my biggest concern is running... and the little things. I used to keep up with the fastest track guys in high school, but I've never been good at running more than a mile. I've been running in my neighborhood for years but can't build up my endurance or strength to go farther than 1.5 miles. Any advice going in about what I've listed? Anything is greatly appreciated, this is the biggest moment in my life and I don't plan on screwing it up.

Thank you

[TRICKSTER]

Attending the academy next month as a non-affiliate. I was a straight A student in college and I've lifted weights for years, but my biggest concern is running... and the little things. I used to keep up with the fastest track guys in high school, but I've never been good at running more than a mile. I've been running in my neighborhood for years but can't build up my endurance or strength to go farther than 1.5 miles. Any advice going in about what I've listed? Anything is greatly appreciated, this is the biggest moment in my life and I don't plan on screwing it up.

Thank you

Don't know how it is now, but when I went through the academy,(decades ago), we had to be able to run a timed 5 miles at the end. Lay off the weights and work on the running.

[stormvet]

Cardio and core strength is the most important. They could care less if you can bench 450 lbs, but you better be able to sprint a fair distance, climb a wall and drag a heavy dummy for a while without falling out.

[mixicus]

"Couch to 5K" is a great basic program for someone who logs zero miles at the moment. Follow-it as written and the chances of injuries (even minor) are low. You may be able to go out longer or faster but if you haven't run the chances of pulling something is greater.

Go to a runner's shoe store such as Snail's Pace, Road Runner or whatever is the local equivalent. Have them check your stride/strike and recommend appropriate shoes. Buy a pair. The you can get a second pair at Dick's, Sport Chalet or online to save money.

The most workouts at the academies are not based on the weight room and maxing. It's about BW strength and endurance. You need to be able to do hundreds of push-ups, mountain climbers and burpees/squat thrusts every day. Check out workouts such as Navy Seal Prep workout, Ross Enamait, Stewart Smith or other body weight centered work.

Some academies have gone to a crossfit style workout. It your academy is one, head for a local box and signup for 1 month. Tell them what you are looking for and they should be able to help. It maybe crossfit endurance.

[Dogmeat714]

For academy.... bodybuilding and strength training is little pointless because they care more about cardio and high intensity workout.

Focus on running, push ups (with chain if you got them), bench press (high reps 14 to 16 reps), dips (with weight but still high reps), squat (higj reps 14 to 16 reps), deadlift, power clean, and military press.

Squat and power clean will help you with sprint as well.

[micro911]

My academy PT test was on 220 run, 1 1/2 mile run, pull ups, sit ups, and push ups. Then there was the state mandated agility test including 440 run, 6 foot wall, 8 foot chain link fence, balance beam, 165 pound dummy drag, and arrest simulation.

Don't forget academics. If you fail, they will give you another chance, but if you fail again, that is it.

I don't know how it is now after about 30 years.

[Dogmeat714]

I also believe academic is more important than PT. I rarely see anyone failing physical part when he or she is giving 100% effort. However, if you double tap on LD, you out.

[Joeyf1986]

Which academy are you going to? There will be more out of shape people there than you I imagine. And your idea that you can't go more than 1.5 miles...well you need to get that out of your head.

Might as well be saying you can't stay awake on patrol for more than 8 hours, or are good to go hands on with a meth head as long as he gives up in under a minute thirty.

[veeklog]

Attending the academy next month as a non-affiliate. I was a straight A student in college and I've lifted weights for years, but my biggest concern is running... and the little things. I used to keep up with the fastest track guys in high school, but I've never been good at running more than a mile. I've been running in my neighborhood for years but can't build up my endurance or strength to go farther than 1.5 miles. Any advice going in about what I've listed? Anything is greatly appreciated, this is the biggest moment in my life and I don't plan on screwing it up.

Thank you

Never been a good runner either, but I made it. Try to run more than a mile and half, to include walking half a mile. You need to build up your endurance in order to make it through.

[Spanky8601]

Mind over matter. You have to convince yourself that your mind telling you to stop does not matter. Just keep pushing yourself past the mental block you have created.

[9mmepiphany]

It really is a matter of "mind over matter."

I used to hit a wall at about 1 mile, but found that if I pushed through it, I could easily hit my stride for 3-5 miles before I hit another wall.

It helps if you run with someone who can keep you going when you think you're going to fall-n-die...at least you'll know you won't be helpless on the ground

[teeemothy]

In the academy you'll be doing a variety of long distance formation running, short distance sprint work, and everything in between.

Hitting the weights should be a supplement to your cardio and speed work because most of the physical training outside of cardio will revolve around muscle endurance and not necessarily straight strength (high rep push ups, leg lifts, sit ups, etc.)

If you have questions PM me.

[74c5]

Don't focus so much on distance. Focus on time. Start with 30 minutes as a goal. Then 35, 40, etc.
Then, work on speed to make distance.
You might benefit from running on a treadmill to gage speed as well. Shoot for 6mph to start.

[nickbackouris]

Here's my .02.....just don't quit. When you think you're gassed out, just keep going. You'd be surprised what you can do.

You can over complicate it all you want, but when it comes down to it, just dont quit.

[1911su16b870]

You should be running a 12 minute mile by the time you are done with the first phase of the academy. So pace yourself and don't quit! Its all in your head!