Questions regarding physical condition

[JaMail]

Ive been thinking of finally getting back into shape so I can try out for the acadamy and become a reservist LEO.

I tend to get out of shape FAST when it comes to running and cardio.

1) how often do you have to continue to pass the physical running test
(only portion im worried about) I want to try out for Long Beach PD

2) no offense to the overly rounded among us, but i see some seriously fat guys wearing badges and guns, and i always wonder how the hell they can pass.

im a tubby guy myself, so its just a thought.

I saw a LA County Sheriff today, wheezing as he walked up the steps on the metro today.

The running is whats kept me away from trying for so long.

[tom2]

in general, the physical agility is tested / monitored in

1) the testing phase and:
2) during the academy

after that, there is *no* further physical agility testing. they encourage each candidate to maintain their physical agility after the academy for overall health.

if you plan to get into SWAT, then you better keep it up. The SWAT (or whatever the agency calls their specialized unit) testing is MUCH more physically demanding.

*there are some agencies that have you test for an extra 40 to 80 hours of vacation or like time to be added to your time bank (i.e. you get the contracted hours and if you want more, you partake in the extra physical agility testing).

** there are less than a handful of agencies that have a physical fitness requirement (i.e. body fat index, etc.). This I have no more info on since most end up dropping it due to ADA suits, etc.

good luck to you.

[GMONEY]

Wait reserve? There is virtually no PT for a level III reserve. Level II a bit more Level I a ton!

[9mmepiphany]

the last time i passed a physical agility test was before i graduated from the academy

i've seen agencies try to make fitness a requirement of employment, but it doesn't work for folks hired before the standard is in place. it works better if they offer an incentive for maintaining a fitness standard.

our sister agency had an eye opener a while back when they had fitness standards that new hires had to maintain. an officer got hurt while on vaction and applied for workman's comp. their claim was that they were running to keep in shape...civil service sided with them

you start losing cardio conditioning after 2 weeks

[Cokebottle]

Fortunately, cardio/running is one of the easier skills to build as long as your knees and hips are up to it.

Start slowly... "power walking" up to about 4mph, then start adding some 6mph sprints along with the walking. If you start getting light headed or any numbness/tingling on your upper lip, back off and ease into it more slowly. You're looking for a target heart rate (assuming you're in your late 30s, early 40s) of around 130-160bpm.
Within about 6-8 weeks you'll be able to do extended 6mph runs with sprints to 10mph (that's a 6 minute mile) if you're in "decent" shape now.
To top it off, just the walking/running will shed the pounds if you keep the diet under control. Doing nothing more than watching my diet and treadmill work, I trimmed from 225 to 185 in less than 6 months... just an hour a night on the treadmill.
I started adding weight training once I got down to 195 or so and it made a big difference in my appearance.
By the time I was down to 195, I could not run hard enough to push my heart rate over 150, my resting pulse was 55, and my BP was 115/70. When I started, walking across the room would elevate my heart rate to 95, resting rate was 80 on a good day, and my BP was pushing 155/105.

BTW: There are "benefits" to good cardio conditioning
I need to get back into it. I'm still only 195, but my BP is up again and my resting pulse is around 85.

[Cokebottle]

Here's the standards for reserve for Ventura County... no time limit is specified:

http://www.copquest.org/academy/acad_phyagility.htm

Run on a 99 yard course on a flat surface that includes three curb-height obstacles and one 3-foot solid fence.
Drag a 165lb dead-weight on a flat surface for 32 feet
Run five yards to a 6-foot solid obstacle. Scale the obstacle, drop down on opposite side and run an additional 25 yards.
Run five yards to a 6-foot chain link fence. Scale the fence, drop down on opposite side and run an additional 25 yards.
Run 500 Yards on a flat surface.

Contra Costa County (deputy, not reserve):
Drag 165 lb. dummy 30 ft. and run back in 15 seconds,
Scale a six foot wall in 12 seconds,
Run 500 yards in one minute 45 seconds (that's just under 10mph).

[Unit74]

We get a PT Test twice a year. It's voluntary. The incentive is that if you pass, you get 12 hours vacation.

[JaMail]

damn, i guess thats what i get for never actually doing the research, i assumed it was like the military with regular PT tests. i was 255 about 4 months ago, just diet and walking im down to 236, and i did that in the first two months. i seem to have settled into a steady weight.

ive always been heavy, i went into basic training at 190 and left at 170, was back to 190 within 3 months.

hrmm, you guys have me motivated here...

[1911su16b870]

Your physical agility testing (PAT) really is only applicable during the following:
1. Usually the agency you apply to will have a PAT and written test.
2. During the academy you'll do a PAT 5 or 6 times.
3. Prior to service you will have a physical at a doctors office.
4. Some agencies will redo that physical periodically (every 5 years).

The best PAT advice I can give is buy some good running shoes (two pairs) and run 3 times a week for a hour. Add sit-ups, pushups and mountain climbers to round it out.