Regular Fitness Level HELP!

VJunkie SG

hi guys...i'm soon to be a regular, as said in the earlier thread i posted. hopefully going in next month, as i missed this month's intake by a few days AGAIN.

ok some questions about fitness...i'm left with about one month till i go in...so panicking my health now...i just did some budget training at home and here's what i came out with...(warning:pathetic) sorry if i make yall lose face ok.

i do dumbell raises which focuses on bicep(read somewhere) sometimes with 3sets of 12 occasionally but today i went to see how far i can go...i tried a method which i read that are practised on pns in their training days which goes like:

O
N
E
ONE
T
W
O
TWO....etc etc (one pump each time) all the way till ten...

of course i tried too but gave up at SEVEN. =P

after which i realized i AM VERY WEAK =(=(=( so i pushed myself further and completed about 72 dumbell raises in sitting position.

question: am i screwed? pls tell me how to realistically improve in less than one month...it'd be better if i can train at home with my 5kg dumbells or cycling. i mean, im sure the regulars who sign on would be those beefcake-boys or IBRAHIM SEHAT types...and i dowan to be "arrowed" in training. =(

THANKS!

VJunkie SG

oh what i meant about pump in the earlier mentioned is doing standard push-ups. just in case you guys confuse with the dumbell raises.

Bamboozler SG

If I were you ... I'd concentrate on the basic exercises to pass IPPT. No point working out your biceps if you're not able to do pull ups (which is mostly your back)

So ...

1) run, to make sure you get at least a silver, a gold would definitely be better. Clock mileage by doing 30 min runs every other day - try to improve on your distance at each attempt. In between days - do some interval training. Hard but short sessions.

2) Sit ups or abs exercises of any sort to ensure that your sit ups are in the 5 pt range; and

3) pulls ups. Training for pull ups is EASY ... just pull as many as you can before every meal and I gurantee that in 1 months' time, you should easily pull 12 (if you cannot do that already)
Another way to train for pull ups is to do what I do - pull 30 a day The way to do this? Pull as many as possible. Rest for a bit, then pull. Then rest. Then pull till you reach your goal of 30 (or whatever it is depending on your fitness level). It shouldn't take you more than 30 mins.

4) If you have a problem with standing broad jumps - do tuck jumps and duck walks.... and keep practicing. It's all in the technique.

5) Shuttle runs? Open up. Take long strides and try to run in straight lines ... and dash through the finish line ... worry about stopping only after you pass it; a lot of people make the mistake of slowing down before reaching the finish line.

Work out 6 days a week and watch your diet. Eat 5 to 6 small meals a day. Keep the fat low and sugar out. Sleep well and drink plenty water.

You keep that up religiously ... I gurantee you a gold award in 1 month (assuming you're not a totally overweight slob)

VJunkie SG

yo thanks bamboozler! sounds like u're real fit! i'm kinda bad at these...used to only get bronzes back in secondary school, and hardly exercise anymore for the past 3 years.

oh okay i shall work on that right away...coz im just worried about the training phase...which would consist of ALOT of push-ups and all rite? yeah im just worried that i'd slow down the squad or something if i cant do alot alot. like what does regular PT in camp for regulars consist of? like how many push-ups and starjumps and sit ups on avg?

pull up bars? i've been wanting to get those pull up bars that you can fix at home yourself above the doorways...but i cant seem to find any! anyone knows where to get them? and how much are they coz i quite budget haha.

Bamboozler SG

That was generic physical fitness advise. It works for me.

I don't know about regular police training, but if it anything like the army, then I wouldn't worry about the push ups, if you're worried about slowing down your squad, then it's the running part that you have to work on. I cannot imagine a situation where the squad gets slowed down because you cannot do push ups fast enough.

So when you going in?

I don't believe in those off the rack pull up bars that one installs in the door frame ... way too low for any good. When I renovated my place, I had a proper bar screwed in to the ceiling in my room. It'll probably be better if you looked around for proper pull up bars ... parks, fitness corners, schools, fitness clubs etc

laoda99 SG

Running and pull-ups. Standing broad jump also.

Dun worry la...pull-ups u only need to do six u pass liao. When I just joined I could do 13. My squadmates can do 15 or more.

Simon Dean SG

Isolation exercises for biceps and shoulders are USELESS for strength..

Dumbbell raises are for shoulders not biceps..If you are talking about raising the dumbbell to the front/side.

Come to "pumping iron" forum and my mods can advise you respectively.

d0ud0u SG

Do female do pull up or inclined pull up?

davidnea3 SG

inclined pull up

Xcert SG

can see picture of how it looks like?

viciouskitty74 SG

inclined pull up.