POST requirements

[goawayleftwing]

Long story short, I have finally cleared all aspects of testing with my department. I have not been given a academy start date or location. I am getting my 32 year old *** in shape and was talking to a family friend who is an LEO. He told me to find what the min. POST requirements are.
I have been looking for just a standard min. requirement from POST and all I seem to find is numerous different departments academy requirements. My question is if any of you guys know where I might find that info.

[Samuelx]

You didn't specify what kind of requirements...

http://www.post.ca.gov/general-questions.aspx?tabopen=6

As you've discovered, you're going to have to check with each individual academy for specifics.

[Sleighter]

Ask on officer.com and they'll help you out.

[CaptMike]

The post requirements are the minimum standard but some departments have higher standards that you must meet. Contact your departments academy training unit to get their minimum standard. Good luck

[mixicus]

POST minimums shouldn't be your concern. From my experience at a 'high stress' academy in SoCal, the running and PT testing/ qualification at the academy is not a huge hurdle. An active person with a few months of training can make all the minimum numbers without issue. The more difficult issue (and it's a mental one) is the shear amount of sets you do throughout the day outside of PT. 400-600 reps of push-ups, burpees, mountain climbers every day on little sleep were normal before getting to PT.

As for running at the academy and a good starting program, check out the "couch to 5K" program on the Cool Running website. Also save some pain, head for a runners shoe store (not Dick's or Big 5) and have them find the right shoe for him. It will cost a bit more but it's worth it.

At the academy, we only hit the weight room a few times and there were no quals on any lifts so save the weights for after graduation. Focus the prep workouts on basic body weight exercises (push-ups, sit-ups, squat thrusts/burpees, mountian climbers, pull-ups and running) with the idea of multiple sets of 25 reps (except for pull-ups). Oh...and they are back-to-back sets meaning 25 push-ups, 25 squat thrusts, 25 mountain climbers, 25 sit-ups...repeat with ~10 second breaks between sets.

Another suggestion, is to head for a boxing or muay thai gym. The conditioning aspect is outstanding and you can develop some cross over skills along the way (i.e. hitting things). You can also use P90X, Insanity, T25 or another intense DVD; you can follow the "Navy SEAL Prep" program found on the web or head for a crossfit box.

As a reality check, the following are fitness level recommendations from several PD's for beginning the police academy. The information is taken from the last week of their recommended pre-academy workout programs (links are old).

LAPD
(http://www.lacity.org/...b/lapd_tips.htm )

Run 4 miles @ 9-10 minutes per mile, 3-4 days/week
Push-ups 25-30 reps x 3 sets
Sit-ups 35-40 reps x 3 sets
Pull-ups 3-15 reps x 3 sets
Leg-lifts 25-35 reps x 3 sets

Las Vegas Metro PD
(http://www.protectthecity.com/...90DayPTPlan.pdf )

Run 3.5 miles @ 9:40 per mile, 4 days/week
Incline Push ups/ Push ups 25 reps x 3 sets
Flutter Kicks 3 sets at 45 seconds/set
Sit Ups 15 reps x 3 sets
Crunches 25 reps x 3 sets
Jumping Jacks 25 reps x 3 sets
Mountain Climbers 25 reps x 3 sets
Body Builders 25 reps x 3 sets

Costa Mesa PD(http://www.ci.costaesa.ca.us/...xpectations.htm )

Run 3 miles @ 9 minutes per mile, 3 days/week
Push-ups 50 reps
Sit-ups 50 reps
Pull-ups 4 reps

FBI PFT
(http://www.fbijobs.gov/1113.as... )

Push-ups 30/58
Sit-ups 38/71
1.5 Mile Run 12:24/8:89
300m Sprint 52.4/40.9
Values listed as min/max. Run and sprint values are minutes:seconds

SEAL PREP
(from Category 1 Wk 9 at http://navyseal.s5.com/workout... )

Run @ 8:30 pace for: Mon 4 miles, Tues 4 miles, Thursday 5 miles, Friday 3 miles
Push-ups 30 reps x 6 sets
Sit-ups 30 reps x 6 sets
Pull-ups 10 reps x 3 sets