TacticalBarbell.com

Hey everyone.

I'm currently 4 months into a 6 month academy. We just took our 3rd PFQ out of 4.

It's based on the Cooper Standard Test. I'm a 25 year old male. 6'0 , 200 lbs

1 min Pushup: 49 (had much more in the tank just ran out of time)
1 min Situps: 45
300m Sprint: 49 sec
1.5 mi Run: 11:17

That got me a score of 73. Not amazing but in the middle of the pack for sure. We are basically done with physical fitness for the rest of the academy. I would like to continue to improve for the 4th test as well as for patrol and every day life. My question is this, Which conditioning and strength program would be best? I like the idea of doing Operator/Black but i know that there may not be enough SE work to improve my numbers. The best plan for me would probably be Fighter Bangkok/Green.

Just retesting last week my numbers were:
Bench: 215lbs
WPU: 55lbs
Bulgarian Split Squats: 120lbs (just going to keep these lighter with the weight to be careful with injury)
And I intended to get some heavy KB swings in during my conditioning sessions to work posterior chain.

Please feel free to chime in, and Thanks!

If you ran out of time but still had more in the tank you just need to get better at pushups and sit-ups. Though those numbers are fine if you are doing them strict. A good push-up or sit-up should take at least a second to complete IMO.

Your 1.5 mile run time is a touch slow. What your running like? What is a good run score?

for age 25, I did a quick check basis my own armed forces standard:
58 pushups/situps for max score, 8:50 for Cooper's test for max score.

I reckon your pushup and situp numbers are already good, and your 300m time is actually really good. However the 1.5m (as maxrip put it) seems a bit on the slower side considering your other scores. You probably need to be pushing sub 9:30 to be in the top quartile?