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If you’ve recently fallen into the ranks of the unemployed, you have plenty of company these days. If you have any interest in a physically demanding job, be ready to be put to the test as part of the interview process. Police officers, firefighters, soldiers and lifeguards all go through some type of physical test prior to securing employment. Be prepared to get in shape, because you are going to have some competition.
What to expect
For the most part, you are going to run. Expect to do around 1 -2 miles. Most tests will also involve body weight exercises. Either your weight or someone else’s. This can include a fireman’s carry or body drags. If your job involves you getting wet, you are also going to swim. Some employers have pre-designed obstacle courses, but let’s check out what the tests usually entail.
A sample
Let’s use Phoenix Police Department physical standards for an example. The following are required for the test:
- 1. 5 mile run
- Sit-ups (within 1 minute)
- Push-ups
- 6-foot wall scale
So let’s start training. First off, we should do a base line to see where we are. So, go ahead, try the test on your own. Once you are done, let’s break down how we are going to improve those numbers.
The 1.5 mile run
Let’s start off with the minimum standard to check our goals. When you are looking for standards, go for the 20-29 male age group. This demographic usually has the highest standard. For Phoenix PD, that standard is a time no slower than 12:18 for the mile and a half with an expected 7:29. Now give yourself enough time to slowly whittle away at that time. There are many programs for increasing run time, with a huge range of intensities, times and sets. But simply, if you want to train for the 1.5 mile run, you should practice running 1.5 miles. Not squats, not deadlifts, not rowing. You should start training with practice. The more times you run the 1.5 mile, the more often you’ll experience the pain after a mile, when you realize you still have plenty more to go. Check out the post I’ve written here about how to start to slowly build up your run times.
Sit-ups
Same principle. First find out how the sit-ups are to be done. Is someone going to hold your legs? Do you have to touch your knees? Once you know these standards, start doing sit-ups but stick to proper form. Don’t forget to check out the minimum requirements. The test requires no less than 40 with an expectation of 56. That is just less than 1 sit-up per second. A good program to build up sit-up reps is the two hundred sit-ups program by Steve Speirs. But remember, don’t expect to pull off 200 in a minute. You also have to work on your speed, while keeping good form. Practice how you play.
Push-ups
There is no time limit for push-ups. They just have to be continuous. So be ready to pound out a minimum of 33 with an expectation of 100. Make sure to check what kind of form they are expecting. Usually it is hands under shoulders, with a depth of roughly fist height above the ground, but double check. Once you know the standard, train to that standard. I am currently trialing Steve Speirs’ hundred pushups program. If you want to make that one hundred push-ups for the test. I would start there.
6-foot wall scale
This one is tricky, because few people have access to a 6 foot wall. But you can fairly easily locate an indoor rock wall, a pull-up bar and a climbing rope. If you can’t mimic, then improvise. Make sure you also train to go over the wall, not just up it. Many people get stuck when they are at the top and can’t quite make it over.
To sum up
If you want to pass any physical test with flying colors, you just have to do two things.
- Do your research. Find out exactly what is required for the physical test
- Train as you fight and fight as you train. If you are expected to run 1.5 miles, practice running 1.5 miles.
Your Digital Trainer,
Jeremiah
Images by army.mil, inlatteveritas, sundazed, and samjudson
Comments: Need to do a sit-and-reach test for a job? How about a 1-rep max bench press? Let me know, and I can make some recommendations so that you can get off to a good start.
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