Physical Prep for LE

[ALCAdixie]

Okay all. I've decided to go forward with the LE training program. My question is, the department I am applying with runs their own training program on Tuesdays and Thursdays and going to them reflects positively on your application. How much do you think doing a two a day will affect my progress. Thoughts?

Thanks

[Aelian]

Okay all. I've decided to go forward with the LE training program. My question is, the department I am applying with runs their own training program on Tuesdays and Thursdays and going to them reflects positively on your application. How much do you think doing a two a day will affect my progress. Thoughts?

Thanks

That's pretty vague don't you think? Can't really give you an answer unless you tell us what you're doing to prepare exactly along with what the 2 days of dept training entails. Plus your current abilities and some training history.

[ALCAdixie]

Sorry about that. The department trainings will involve running, pushups, sit ups, and pull ups. Basically things that will be done during the LE training program. Are you familiar with the PPLE book, or should I post an overview of what it entails? It is cookie cutter, tells you what to do every day.

As far as training history, I completed base building but sustained an injury to my foot in the middle of it, so I continued with biking. So I feel like I didn't get the full benefits of it. I have also completed a Operator/Black cycle.


Bench: 205
Squat: 205
1.5 mi: 11:45
Push ups (1 min): 36

[grouchyjarhead]

I'm not familiar with the PPLE book, but if it's just twice a week I would just try to structure your training sessions around those days. Keep those days the running days, use the other days for strength/extra endurance training. You definitely want to make sure you're getting in the days that give you credit, but no need to fit in two a days in my personal opinion.

[Green2Blue]

Good luck with your hiring process!

I agree with Grouchy. You need to go to the department trainings, then adjust your additional training around that.

If you're male, with all due respect, your numbers are behind the curve. So it's good you're taking action and getting in some training.

What's the test like? Cooper? How long do you have before you test?

[Tyr0331]

My advice would to be go fighter bangkok/green. You have two days to work on your strength training. Throw in your body weight execerises for you SE. That should help get your numbers up for your pft. I would feel confident if you can hit them all on the bravo template with short rest periods. But start alpha if you need too. Also, once your foot heels start attacking those long runs now so it hurts less when you're there. Find a solid pair of running shoes that fits your running style. If you can't run at the moment, switch it up between swimming, rowing, or biking. But you are guaranteed to be running at the academy so make that a priority for your E. Hit 2x/days as needed but make sure strength is your morning sessions if you do. And try to keep a six hour gap in between workouts if possible. Good luck my man and keep us updated on progress

[Tyr0331]

Forgot to mention make sure you hit an HIC atleast every other week

[close_fox]

What PFT standards do you have to meet, when do you have to meet them, and what are your current scores?

Show up and put out at the department sessions. I bet those workouts are as much a selection tool as the instructors trying to get you into shape. Probably more. Don't show up dragging ass because you burned yourself out the day before doing a different workout. It's pretty annoying when someone sucks at unit PT and blames it on the high speed workout he is doing on his own time. Especially if that person is a new guy. Not saying you would do that, just word to the wise.

I have not seen the PPLE program. You are preparing for a police academy, so PPLE might make more sense than Black+Op/Fighter/whatever. Either way, your priorities should be:

1) Put out hard at your applicant PT sessions
2) Work applicable TB programming around those sessions

Your week could look something like this:

Su TB work (PPLE?) (I would make this a light day)
M Rest
T Applicant PT
W Rest
R Applicant PT (maybe additional TB work...probably LSS or SE depending how much you got ran / smoked)
F TB work (PPLE?)
Sa TB work (PPLE?)

[ALCAdixie]

Good luck with your hiring process!

I agree with Grouchy. You need to go to the department trainings, then adjust your additional training around that.

If you're male, with all due respect, your numbers are behind the curve. So it's good you're taking action and getting in some training.

What's the test like? Cooper? How long do you have before you test?

Not sure how much time before the test as I'm really just preparing for the academy and not the entrance test. The physical test to get in is a joke.

I agree, thats why I'm getting going. Its Pushups in 1 min. Sit ups in 1 min. 1.5 mile run. and 300m sprint.

PPLE is set up as such.
M: Strength
T: General Endurance
W: Strength
Th: GE
F: Strength
S: HIC/BW

So it looks like, for at least the first four weeks, the department training days fit well into the programming.

for the next 8 weeks its:

1: Strength
2: HIC
3: BW
4: Strength
5: HIC
6: GE

[Aelian]

Sorry about that. The department trainings will involve running, pushups, sit ups, and pull ups. Basically things that will be done during the LE training program. Are you familiar with the PPLE book, or should I post an overview of what it entails? It is cookie cutter, tells you what to do every day.

As far as training history, I completed base building but sustained an injury to my foot in the middle of it, so I continued with biking. So I feel like I didn't get the full benefits of it. I have also completed a Operator/Black cycle.


Bench: 205
Squat: 205
1.5 mi: 11:45
Push ups (1 min): 36

So according to your other post you're training for the academy but not the PFT? With your numbers don't disregard training for the PFT as well. On test day most people do a little worse than what they do in training and your #s aren't even meeting minimum standards yet.

The way I see it is you need major improvement in two areas, your cardio and strength-endurance. A little lower on the list is strength. You could definitely do with more strength, but it isn't as high priority as getting your SE and aerobic/anaerobic #s up to speed.

If I were you, I'd do something like this:

1. Base Building (TBII) x 8 weeks
Run (on the ground, not treadmill) for all your Es. Include your PFT exercises in the SE cluster. Don't bike, and don't do triples and all that. Stick to running. Your goals are different from that of a recreational trainee. Do the occasional fun-run with bodyweight exercises.

2. Black Professional + Fighter Bangkok (TBI & II)
Include the typical academy exercises on your SE day (push-ups, chins, sit-ups and the rest). Include weighted pull-ups in your Fighter cluster. So you'll be getting both WPU and bodyweight pull-ups every week. For your HICs, stick to the boring-but-effective stuff; 5k tempo run, hill sprints, and at least one long run every week (45-60 mins) for your weekly E session.

I'm not familiar enough with PPLE, but the above would be my recommendation instead.