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Need to increase sit ups in 7 days

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Posted over 1 year ago

 

I have my pt test on the 21st and I need to  gain some push ups.  I have not been able to work out very much recently due to my work schedule, but I didn't think I was this out of shape.  The min. amount is 32 sit ups in 1 min and I am at 31.  I have started working out everyday again, but I don't want to kill myself when it's so soon.  I was thi nking of just doing flutter kicks in the morning and situps in the evening to try and get the muscles used to the routine and stretch more.  I also need to work on the run, but I was able to get under the min. on that.   I don't like just being at the min. but I'm not sure if they grade you accordingly if it's just a pass/fail thing.  This is for the Ohio Highway Patrol.


Thank you for any ideas.


 


 

Rafngreenblack_max50

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dbman says ...



I have my pt test on the 21st and I need to  gain some push ups.  I have not been able to work out very much recently due to my work schedule, but I didn't think I was this out of shape.  The min. amount is 32 sit ups in 1 min and I am at 31.  I have started working out everyday again, but I don't want to kill myself when it's so soon.  I was thi nking of just doing flutter kicks in the morning and situps in the evening to try and get the muscles used to the routine and stretch more.  I also need to work on the run, but I was able to get under the min. on that.   I don't like just being at the min. but I'm not sure if they grade you accordingly if it's just a pass/fail thing.  This is for the Ohio Highway Patrol.


Thank you for any ideas. 


The title of the thread says you're looking to increase your sit-ups. The first sentence of your post says you need to increase your push-ups. Then you say your run time is lacking. Either way, deciding a week before your test that you should start working out because you're not prepared is unacceptable. In fact, its downright insulting.


There are no magic workouts or excersise that will help. Just hard work and dedication, something you might want to look in to....


 


2012-09-24_22-41-56_408_max50

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Are you going to make a topic tomorrow "Need to improve sit ups in 6 days"?


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LOL Scjohnk

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Irish............................................................................WORD...........................................................................

Rafngreenblack_max50

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Scjohnk says ...



Are you going to make a topic tomorrow "Need to improve sit ups in 6 days"?



The Magic 8 Ball predicts this posting next week..


dbman.....


               "I flunked my PT test, should've improved my sit-ups" (August 22nd)  

2012-09-24_22-41-56_408_max50

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Or....


Looking for a dept that requires only 19 sit ups. Anyone know of any that are hiring....Now


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Thank you for all the tips/support.  I know that it is hard to belive, but some people have to work 90 hr weeks just to support they're family and don't have as much time to sleep let alone work outevery day.  I am trying to get myself into a better career, but it's not exactly easy.    To clarify the typo, sit ups are where I am lacking, but only 1 so I'm not sure where the 19 comment came from. 

2012-09-24_22-41-56_408_max50

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 Just a random number I picked. Just Razz'n you a bit. All in good fun. I counted my hours for last month and I was a tad over 250Hrs, so I know where you are comming from. Once you make working out a priority, it will be. But not until.


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Schultz3_max50

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In a week, you are not going to be able to improve the shape or fitness level you are it. I would stretch and do light workouts, like a slow jog or brisk walk, to keep in shape. If you try now to do a fitness surge, you are going to get sore, and you will do worse on the test. The adreneline burst you will get while doing the test will get you that extra sit up. Set a goal to do more than the minimums. Some tests award more points for getting more situps or pushups. The test we used to use in Montana required a minimum of 1 point in each of the categories, but you needed 27 points to pass the test. Make sure you get enough points to pass.

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I understand that I am way behind the 8 ball and I am not happy with it.  The test is Tuesday, so I think I'm going to hit the abs and running today, Thurs, Sat, and leave Sun/Mon to stretch and recover.  I'll probably make Saturdays work out a bit lighter.  This whole out of shape thing is new, since I'm normally very active.  I got scheduled for the test literally the day after I contacted them which caught me off guard, but all said and done, I still don't have a good excuse, just a lot of work to do....I'm not happy with getting the minimum on a couple things, but i guess it'd be better than re scheduling so I can get my score up a bit higher.

2012-09-24_22-41-56_408_max50

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What is the nature of your duty? Patrol, desk, etc..... I may be able to figure out some exercises you can do in pretty much any situation.


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Wredcedar_max50

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Don't know how the dept. you ae testing at rates the pt  test part, some departments are just pass/fail and others rate you (usually numerically) depending on how well you do.  If the dept. is the former, just scoring the minimum has less of an effect on getting hired.  Just remember it is better to get a low but passing score in the pt and do good in the oral interview part than the opposite.

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Don't know about Ohio but here in Iowa, the State Patrol testing uses the point system. With the high numbers of aspiring LE applicants and college grads, unemployed individuals looking to change careers trying to get into LE and certified LEOs wanting to switch departments, getting by with the min. requirement may not be enough. 


Keep in mind I've tested  with a handful of local departments and have been dropped from consideration for just doing the minimum (even though I passed the PT, scored high on the written test) . Having a 4-year degree plays a big role in the hiring process as well. 


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I own a landscape business, and I am applying for the ohio Highway Patrol.

2012-09-24_22-41-56_408_max50

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Landscaping. That's hard work. I'm surprised you are not very physicaly fit. Hmm, well if you spend more time with the push mower, and not the zero turn, you will increse your cardio. Take the shoulder strap off of the Trimmer, and rotate at your waist when using it to increase core strength. Before you head out in the morning, knock out pushups and situps to muscle failure. Then when you get where you are going, do it again. This wont take more than a couple minutes each time, and will pay dividends in the end.


Some things you probaably have around that you can use while working:


5 gal water jug. You can use these as dumbells for curling.and lateral flys

Retaining wall. sit on the edge with your feet straight out. put your hands on the edge of the wall, walk forward a bit so you are supporting your body with only your hands and straightened legs. Do dips to failure.

Retaining wall bricks are also good for tricept extentions while laying on your back.


Every time you get in your truck, do 25 pushups and 25 sit ups. Do this EVERY time you get in and out of your truck. FORCE yourself to do it.


Again, it's about making it a priority.


Best of luck


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Passed the pt test on Tues.  Ended up with 49 pushups, 34 sit ups, and a 11:08 run.  I am setting a goal to do a minimum of 100 Sit ups/pushups per day and run at least every other day.  I need to loose a few pounds to make this running chore a bit easier instead of feeling like I'm dragging a car. lol  I'm with in the height/weight limits 5'8" and 173 but I would like to be around 160/165. 


Waiting on the back ground check and to be scheduled for the poly test.

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Congratulations, with determination you were able to do good on the physical.  you might try growing a couple of more inches rather that losing weight, but seriously, it seems like you are on the right track.

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Good job man, and good idea with going forward with working out. I coasted a bit after passing my entry into the academy. I actually tested worse for the PT test in the academy than I did for my admittance. I was well within the requirements, but going down definitely was not my goal. Make sure you keep up on it, and you should be fine.

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 Congrats Dbman!!!! Keep working on it though to carry you through the hard times, and potential injuries. Also remember that muscle weighs more than fat so you may actually gain weight, but be getting more healthy. The scale does not tell all. Have a decent gym do a BF measurement on you, or you can have a friend help you. Look up Army Regulation 600-9, and it explains how to calculate your bodyfat using just a measuring tape and a buddy. 


If you want to decrease your run time, the fastest way I have ever seen is to run 60-120s. These you Flat out sprint as hard as you can for 60 seconds, then jog for 120 seconds. Repeat up to 10 times. If this is too difficult and you are dead by the 4th itteration, change it to 30/60. Start with 6 itterations and work your way up to 10. You should be completly dead at the end of 10. Once you can complete 10 itteration, change over to 60/120, and begin at 5 itterations, and work your way up to 10. Your run time will drop amazingly fast.


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Congratulations. Some additional advice is processing with any agency takes time. Keep your contacts with the personnel whom is processing you to a minimum. Remember they speak to one another regarding applicants. DO NOT become a pest. Take a deep breath and relax. To many contacts can slow the processing to a crawl. Sit back and wait for them to contact you as they are processing other applicants who wants the position as bad as you do.

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I will give the 30/50 a try in the morning, sounds like a good idea.  I need to break things up a bit anyhow, as running on the track is very boring.  The roads around the villiage suck.  I need to start running at the park a bit more and take on some hills. 


Not sure on the best way to gain height....maybe one of those reverse gravity machines once a day??  lol JK Those do feel good on a sore back however.....


They did talk to us about not pestering them during our first testing, and said that if we don't hear anything in a month to call.  Maybe I'm just getting older or too busy, but most of the time, the days go by faster than I want.  I'm just focusing on getting in better shape right now.  I fiqure the longer it takes, the better I'll be able to keep up with all those 20 yr olds if I get in.  If I don't guess I'll be signing up for the worrior dash this fall...lol