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Ethics students visit the Florida Holocaust Museum on Veterans Day

by Ethics Department Assistant Professor Joann Vaughan

This past Veterans Day, I and my students from the Seminole campus and online classes of St. Petersburg College visited the Florida Holocaust Museum in St. Petersburg. The visit was sponsored by the St. Petersburg College Applied Ethics Department. When we arrived, we were given the opportunity to listen to a presentation by Mr. Art Sheridan. Mr. Sheridan is a veteran of World War II. He discussed his experience in the Army, starting in 1943. He talked with students about what it was like to be put into the situation of the war in Europe at the age of 17 or 18. Mr. Sheridan was part of an armored division which was sent to Germany during the latter part of the war. His unit fought in Germany, and he and the others in his unit were some of the first Americans to discover and liberate the concentration camp of Dachau, in southern Germany.  He explained that he and his fellow soldiers had not known anything about Dachau, and that when his unit found Dachau, it was completely unexpected. He spoke eloquently about how he and the other men in his unit stayed at Dachau for several days to help the survivors, and the impact this experience had on him. theholocaustmuseumtourreflection

It was a unique privilege to have the opportunity to listen to Mr. Sheridan share his story and his feelings about his experiences there.

After Mr. Sheridan’s presentation, the museum docent, Bob Barancik, spoke to us about his father, who was one of the Monuments Men who found and recovered artwork stolen by the Nazis. Mr. Barancik then led the students on a tour of the museum. We were also joined by museum docent Mr. Irwin Zweigbaum. Mr. Barancik was extremely knowledgeable, and he shared numerous facts and insights. He explained that Germany was a highly progressive society before the war, and challenged students to try to comprehend how something such as the Holocaust could happen in what was such a progressive society of that time. He spoke of the concepts of good and evil. Along with recognizing the horrors of the time, we were also reminded that there were those people who showed great acts of courage and compassion. There were those people who helped others survive, often at great risk to themselves. Students discussed their thoughts on the value of human life and what they believe a person’s ethical obligation to help others should be.

There were many museum exhibits, each of which were informative and moving. One in particular that stood out to a number of students was the Matzevot. The Matzevot are Jewish tombstones which carry information about people, their families, and their towns. The exhibit related to the Matzevot which were in Poland. Before World War II, there were 1,200 Jewish cemeteries in Poland, in which there were several hundred thousand to up to a few million tombstones. Over 400 Jewish cemeteries were lost during the war. Now, only 150 cemeteries have more than 100 tombstones remaining.  What happened to the tombstones? After the Nazis occupied Poland, they removed tombstones from the Jewish cemeteries and used them in the construction of roads, walls, and to build furnaces, curbs, etc. Several hundred were even used as grindstones. This practice of removing Jewish tombstones to use for such purposes continued in Poland even after the war as well.

Here are some thoughts the students shared regarding the impact of trip to the museum:

My experience at the Florida Holocaust Museum was a much more impactful experience than I would have imagined. With it being Veteran’s Day and having an opportunity to listen to Mr. Sheridan a WWII veteran speak about his experience overseas was especially emotional for me. I am an Army combat veteran myself and I know how much courage it takes to share an experience like Mr. Sheridan’s with strangers. Listening to our older generations veterans share their stories are becoming rare and I am grateful to have had that opportunity. The museum experience was very interesting, engaging and thought-provoking. The tour guide was very knowledgeable and did a good job of keeping us engaged by asking questions. When he was describing the social climate of Germany prior to the war, I never knew how progressive Germany was before WWII. The photograph exhibit Matzevot for Everyday Use was an impactful exhibit and demonstrated the lengths that people have gone through to wipe out the Jewish culture. I left the museum thoroughly impressed by the exhibits and emotionally moved by the overall experience. Hopefully, I will be able to return to the museum with my kids in the future.”  (Robert Kelley)


I was 8 years old when I first heard the history of Nazi’s. At that age, I naively correlated it to a tale of good vs. evil. Walking through the museum wiped the fairy tale semblance to the true horror of history. Fortunately, Hitler’s venom did not manage to touch any of my blood relations, but you cannot help but feel an immeasurable sense of kinship with those poor souls subjected to one man’s evil whims. Seeing the quote saying, “For the Dead and the Living We Must Bear Witness” validated my sense of kinship; also, reminding me, that I cannot forget the extent of power held by one man. The first exhibit that impacted me, made me feel a sense of outrage. I was truly struck when I saw the lists that numbered how many Jews were to be massacred by country. Then, we managed to find ourselves on the second floor where we were shown the audacity of the German’s. They used the tombstones from Jewish cemeteries to construct buildings or worst yet, as a grinding stone to sharpen knifes. While these two exhibits stood out the most to me, the museum as a whole, is a mire [sic] glimpse of all of the horrors endured by these individuals. Needless to say, this experience is one that I will not quickly forget. Thank you for allowing me to attend, I am sure that it will have a lifelong impact.  (Haydee Davis)


“I enjoyed the visit to the Holocaust Museum very much, I was surprised to hear we had a guest speaker and that he was a veteran from World War Two. Not only was Arthur Sheridan a veteran he and his unit was one of the first to find a Concentration Camp at Dachau, in southeast Germany. I also know they were not looking for them, that was one of the biggest shocks of the war.

The Holocaust Museum is a memorial and a reminder that this can never happen again. I noticed that the museum focus is not on the war, or political agendas. It has a brief description of Hitler and the Nazi part and their part in WWII. But the main focus is on the Jewish People and what they had to endure….

The gravity of the situation could be quite overwhelming when you realize that this really happened, that people were taken from their home, robbed of their freedom and millions lost their lives, simply because of who they called God. I have much respect for Art, for his contribution to history, humanity, and the cross he must bear. I can only imagine the atrocities his eyes have seen, the battles he’s fought and the resolve a young man from Chicago had to do what was right in the presence of evil.”  (Allen Rogers)


The visit to the Holocaust museum was an interesting experience. I cannot single out any event of the day that was more significant than the other. The presentation from Mr. Art, a war veteran was moving. As he recalled his experience in the war, the PowerPoint enforced the mental pictures he drew in my mind. I couldn’t help but sympathize with him as he was brought to tears after recalling being contacted by the daughter of someone he saved. I must admit my mind wondered at that moment over the questions: Is it possible to leave a war unscarred, whether good or bad? Are we more at war with ourselves or others?…

There is an adage that says “there is power in the tongue,” and Hitler was one to prove that. His influence gave him the power to wipe out the past, present and future of many generations. There were only a few who retained ethical and moral stance, and these persons allowed a small portion of the victims to escape. The more important reality is history does repeat itself, for injustice and discrimination has evolved and revealed itself differently.  (LaShonda Clarke)



Ethics Students Visit Pinellas County Waste Department

Pinellas county waste field trip 004 (800x600)

by Ethics Department Assistant Professor Melissa Coakley.

On Wednesday June 22nd Applied Ethics students from the Clearwater campus spent the afternoon at the Pinellas County Waste Department.  The students are part of a special topic course in environmental ethics and had been looking forward to the trip for several weeks.

Upon arrival at the facility students gathered into a classroom for a presentation about the land use and the history of the Pinellas County Waste Department.  Students were shown an aerial view of the property and told that the department sits on over 700 acres.  The presentation also included information about the many projects the department is involved with including free mulch (for Pinellas residents) and beach recycle buckets.

After the classroom presentation students walked over to the HEC3 building.  This building houses the Swap Shop.  Pinellas residents can visit the Swap Shop to pick up used household products like paint or cleaning products for free.  Residents can also drop off hazardous household waste – such as televisions and florescent bulbs – at the HEC3 building for no charge.

Once the HEC3 section of the tour was finished students were asked to board the bus for a driving tour around the property.  On the tour students learned that the entire landfill area of the Pinellas County Waste Department can only rise up to 150ft in height.  Once that height is attained the landfall will permanently close.  Right now there are parts of the landfill that have reached a height of 90ft.  Once the landfill closes – this is currently projected to happen in the year 2100 – the county will have to sell its garbage.  This will be very expensive since many other places will be trying to do the same.

During the tour students were also shown the garbage that had come in that day.  The mounds of garbage contained, according to Sarah the impressive and knowledgeable tour guide, more than 70% recyclable material.  Students were shocked to learn that so much of our waste could be recycled instead of added to the already burgeoning landfills.field trip waste dept small

After the tour students talked about the experience and agreed that we need to spread the word and educate people about the impact our choices have on ourselves, our community, and future generations.  The mood was a bit somber as students were deep in thought having addressed the ethical implications of our trash production and disposal.  Here are some statements from students regarding the impact of the field trip to the Pinellas County Waste Department:

“As a student of Sustainability Management I endeavor to hold a leadership position in the conversation of sustainability. As part of my commitment to the planet in which we live, my objective is to find ways to educate the general public on recycling and conserving the environment. Specifically, the way we consume products and discard them after minimal use. The Pinellas County Waste Department is an opportunity to educate the people of the community on the city’s recycling programs. This field trip confirms the fact that we need to recycle more today than we have ever had to before because of the growing amount of recyclable waste we continuously produced each year. According to the guide at the facility roughly 77% of all waste that comes through the waste department is recyclable material. Another interesting fact about the waste facility is that $4 million dollars’ worth of electricity per month is produced by this plant from burning the city’s garbage, and sold to DUKE electric and then the energy is resold to us at market value.” (Jerry Calhoun)

“The field trip that we took to Pinellas County Waste Department was eye-opening, to say the least. I believe most of the students didn’t know what to expect going there, but we all left with a deeper understanding of how waste impacts our county. One highlight of the trip was the staggering statistics that were being explained. According to the very nice tour guide, two million pounds of electronic devices are handled by the Household Electronics Chemical Collection Center (HEC3) every year. Another highlight was the hidden gem of the Swap Shop. This little general store on the premises had all different kinds of paints and chemicals available free of charge to the public. These were chemicals that the people of Pinellas county had thrown away instead of recycled. All in all, this field trip was very informative and very fun. Speaking for my fellow Ethics students, field trips like this are a great addition to any course schedule.” (Jason McCullough)

“For me, the trip to the Waste Dept. was terrifying. It’s chilling to think that we are slowly running out of space for waste, we as a community aren’t aware of it, and we aren’t doing much to slow down. There’s also an element of helplessness, when even the industry itself shrugs, says it doesn’t have a permanent solution, and puts the stress of solving the problem on future generations. It’s horrible to abuse these kinds of things over and over with reckless abandon only to turn around and say, “Let the kids handle it.” It doesn’t inspire much confidence in those in charge, and it doesn’t say much about our future.” (Caitlin Bly)

“The trip to the Pinellas County Waste Dept. had a very positive impact on me. I am much more aware of how important it is to recycle, and how the waste we accumulate as a county can be significantly decreased if we all do our part!” (Christopher Bell)

“I never knew Pinellas County had 948,946 people living in it. Also, I did not know that we make 2 billion pounds of garbage each year.  Most of our garbage can be recycled but it does not get recycled either because of laziness, or because people are just unaware of the impact it is making in our communities, our world and our planet. We need to become accountable for our waste. We need to know that they are running out of space and that they need to compost, recycle, and help out to save our community and make a better way for the future to come.” (Diana Perez)



Join us for Fun Library Events!

Pizza. Board games. Mural art. Tropical smoothies.

Summer fun has arrived at the Allstate Library!

The students in our Public Safety programs work hard–and we respect that. That’s why Book ‘Em, the Allstate Library Club, wants to reward your hard work by hosting relaxing activities in the library this summer. For more information, check out our list of upcoming events, mark your calendars, and get ready to have some fun!

Pizza and Game Night:

photo3Thursday, April 28th, 4:30-6pm 

 Take a study break! Join us in the library for pizza, drinks, and your favorite board games–including Battleship, Taboo, Scrabble, Jenga, and more. It’s a great way to connect with your fellow students and get to know faculty and staff at the campus. Stay for the whole event, or drop by for a slice of mozzarella goodness.

Color in the Library:

Tuesday, May 3rd, 5pm 

Come de-stress in the library’s newly updated Chill Zone! Relax with our selection of brand-new coloring books and art supplies, or help us color our new wallpaper murals. (We’ll have cookies, chips, and drinks to help you feel extra inspired.)

As Katy Simpson explained in her recent blog post, creating art can be a great way to b58c14_08901052a24d45b38b24ca2286e89d76reduce stress. That’s partly why adult coloring books have become such a huge hit. “The practice [of coloring] generates wellness, quietness and also stimulates brain areas related to motor skills, the senses and creativity,” says Elena Santos in an article for HuffPost. Some art therapists and studies indicate that coloring mandala designs are especially helpful for reducing stress–which is why the library has purchased a mural-size mandala for you to color whenever you feel a little overwhelmed.

Optional: Feel free to bring your own coloring books from home so you can trade pages with other students. If you’d like us to display some of your artwork (sketches, watercolors, or a finished coloring book page you are particularly proud of) please give it to us in advance and we  will feature it in a gallery at this event.

therapy dogsTherapy Dogs (and smoothies!):

Thursday, May 12th, 5pm 

When we invited Therapy Dogs International to the library last month, it was one of our most popular events– especially because we included refreshing drinks from Tropical Smoothie. Back by popular demand, the dogs (and smoothies) will be here on May 12th from 5-6pm. Petting a dog can lower your blood pressure and elevate your feel-good hormones, so be sure to give yourself a study break and spend some time with these adorable four-legged “therapists.”

You may be noticing that many of our upcoming activities are focused on stress-relief. Why is it so important to take time to de-stress? According to the National Institute of Justice, “law enforcement officers usually do not speak up about how stress affects their lives.” Yet police work is considered one of the top 10 most stressful jobs in America If you are one of our Public Safety students, we hope that you will take time to care for yourself both physically and emotionally–starting here, in the academy. Connecting with other students at game nights, coloring, and visiting with therapy dogs can help you relax in the midst of a rigorous training program.

Cards for Soldiers:

Thursday, June 2nd, 12-7pm Animal Planet

Many of the students in our Public Safety program are veterans, and we are continually grateful for their service. We would love for you to join us on June 2nd as we make cards for soldiers recovering in hospitals and honor their service. Food and drinks will be provided at 5pm, along with a special military trivia session.  

If you’re interested in helping us plan our next events, please drop by the Book ‘Em meeting on Thursday, May 5th, at 5pm. Enjoy light refreshments, find out what the library club is all about, and tell us what events you’d like us to host next. We hope to see you there!

If you have any questions, contact Emily Young at 727-341-4486 or 

FA #46 and CRC #89 celebrate graduation!

The past two weeks have been very busy for our Public Safety academy staff coordinating 2 graduations in 6 days. On Thursday, April 7th, Full-time Fire Academy came to the Allstate campus to celebrate their graduation. IMG_1600bThe Florida Room was filled to capacity as the 28 cadets filed into the room anxiously awaited by their family and friends.  Many awards were given out. Brian Rood (pictured below) was given an award for hisIMG_1609b high academic achievements and in his short speech credited instructors, as well as his wife and daughter for their influence on his academy success. After an at-times humorous inspirational speech by Oldsmar Fire Department’s Fire Chief Dean O’Nale and the presentation of certificates to graduates, class president, Vincent Diorio, led the cadets in their final fall-out (pictured below) followed by an eruption of applause and cheers by the audience.


The Corrections Recruit Class #89 graduated on Wednesday April 13th at 6pm with a IMG_1657bceremony beginning with two bag pipe players, introduction of cadets, and a final color guard ceremony for retiring long-time leader of the color guard for SPC graduations, Deputy Davis. The ceremony included an emotional class address given by a special cadet chosen by her class.  Next, awards were given to outstanding cadets in the areas of Firearms, Defensive Tactics, and Academic performance. Reciting their motto “Many were called, few were chosen”, the graduation proved to be an emotional time for not only the cadets, but for their many family members and friends in the audience. After receiving their certificates and badges, the cadets were led in their oath, swearing to act in the ways they were IMG_1683binstructed, using their strong reasoning skills, and personally in a way they wouldn’t mind on display – as they now recognize that they are public figures, held to a higher standard. IMG_1666b




Waiting anxiously in the wings was Police Recruit Class #200 knowing that their graduation is only 3 short months away.


For more information on any of our academies, please see our website.

St. Petersburg College will host family-friendly Touch-a-Truck event on May 21

St. Petersburg College’s Allstate Center will honor National Armed Forces Day with its Second Annual “Touch-a-Truck” event on Saturday, May 21. The event will be held from 10 a.m. to 2 p.m. at the Allstate Center, 3200 34th St. S., St. Petersburg.

“Touch-a-Truck” is a fun and affordable, family-friendly event where children, teens and parents can see impressive vehicles up close, learn about their functions and the exciting careers associated with those vehicles.

Last year more than 300 participants attended this event. This year, with help from community partners, St. Petersburg College expects twice as many attendees.

During the event, participants can have their photo taken with a military service person or veteran, a law enforcement officer or a first responder – to honor National Armed Forces Day.

Activities will include career and military exploration exhibits, employment opportunities and scholarship information. There will be free food, music and a rock-climbing wall, all provided through contributions from community partners.

For more information about how you can sponsor or participate in “Touch-a-Truck,” please contact Dee Mortellaro at 727-614-7019 or use this survey to RSVP for the event:

Public Safety Career Boot Camp 2016

The Allstate Campus is excited to announce that we’ll be hosting a Boot Camp next week! Now I know you’re probably thinking drills and sprints, but this camp in particular doesn’tbootcamp blog 2 require much physical activity. In fact, it’s strictly designed to take the necessary steps toward your future. It’s what we would like to call “The workout for career success”. We’ve extended an invitation to the College of Public Safety students who are pursuing an A.S degree and have completed 75% of the program’s plan requirements. We would like for those students, as well as the Corrections, Law, or Fire Academy students to come on out and join us this upcoming Tuesday, on April 12th from 4:30-6:30 pm.

Each student will be given the opportunity to undergo several steps that are essential to preparing for a career. We’ll start with taking a professional picture at our photo booth which can then be used as the profile pic on their LinkedIn account. At this point of the boot camp, the student will also be given an USB drive for their personal access. From there they’ll participate in a mock interview, which allows students to practice with interview questions and acquire some helpful tips. The next two stations will serve as guide for completing the background check process through PASS (Police Applicant Screening Service) and then a resume review, with resume tips from one of our advisors. Following that we’ll have the Burning Glass table, which is a job search tool that aids with finding jobs and/or career within the area of your choice.

Last but not least, we have the final station which is where you’ll find the recruiters we’ve scheduled to be a part of our career boot camp. Each table will have a different recruiter, giving each student a chance to network and ask any questions they may have in regards to a specific career field. Here you can find the list of recruiters who have volunteered to attend this special event:

  • Pinellas County Sheriff’s Office
  • Winter Garden Police Department
  • Gulfport Police Department
  • St. Petersburg Fire & Rescue
  • McRoberts Protective Agency

After visiting each station and completing a short survey, there will be dinner for the bootcamp blogstudents and additional time to visit with any of our staff and the recruiters listed above. Our sole purpose for the career boot camp is to provide students with a learning experience catered to professional and career services. So we encourage students to come out ready to interact and professionally dressed! Also, it would be helpful is students who already have a resume, bring a copy with them for advisors to review on the spot.

If you have any questions, feel free to contact our Career Outreach Specialist, Dee Mortellaro at (727) 614 -7019.

Save the date and we look forward to seeing you there! 🙂 


Spring Fling 2016

Last week the St. Petersburg Allstate campus hosted all of our academy students and instructors for Spring Fling 2016. Currently we have 3 academies in session, Police Recruit IMG_1289Class #200, Corrections Academy #89, and Fire Academy #46. Attendees enjoyed southern style cuisine from Heavy’s Food Truck. Attendees had the option of pulled pork, fried chicken, smothered chicken, fried pork chop, or a smothered pork chop, two sides including, french fries, mac and cheese, collard greens, and baked beans, and a soda. This was the first time the Allstate campus has used Heavy’s Food Truck and was thrilled with the quality.

The winning Fire Academy Tug-O-War Team!

IMG_1295Students had the option of playing pick-up volleyball, football toss, horseshoes, or corn hole. We also had 2 planned events. The first was the Tug-O-War. Given the odd number of teams, team captains drew straws to determine who would play first. Fire Academy vs. Corrections was the first session. Fire Academy quickly overtook Corrections. Fire Academy vs. Police Recruit Class lasted a bit longer. The Police Recruits almost overtook Fire because of a foot slipping, but Fire came back and bested the Police Recruits after only a minute or two.

Next, students went to the Obstacle Course we have on campus. In teams of 2, academy students would complete the course with another team of 2 trailing right behind them. Fire Academy had 3 teams, Police Recruit Class had 2 teams, a nd Corrections submitted 1 team. Police and Corrections practice regularly on this course. This was the first attempt for the Fire Academy. The results were as follows:

1st Place: PRC #200 Mandakis/Scott 1:29:90
2nd Place: PRC #200 Jones/Zimmerman 1:32:00
3rd Place: CRC #89 Bennett/Kirkley 1:33:47
1st Honorable Mention: FA #46 Ennis/Law 1:37:43
2nd Honorable Mention: FA #46 Johnson/Behrman 1:38:56
3rd Honorable Mention: FA #46 Theo/Behrman 1:56:29

Thanks to all who came out to make this a great event! For more information about joining one of the academies at St. Petersburg College, please visit our website. To see more photos from this event and others, please visit our Facebook Page.

Police Officers and Education: A Dynamic Duo

While there are only a few police agencies that set strict higher educational standards and requirements, evidence and research suggests that higher education is actually a means to better professional policing. As with all careers, especially Public Safety, having a higher education background opens up greater advancement opportunities for police officers. There is no real substitute for authentic street experience. But this is where higher education experience comes in handy. Research conducted by Michigan State University shows that having a college degree dramatically reduces the chance that police officers will use force as their first option for compliance needs. Police Officers who have a college degree are overall more likely to make better decisions when dealing with confrontations.

When continuing your education as an experienced, working police officer you may find that it is not the easiest thing to do. Attending traditional classes are not the best option when having to work a rotating schedule while having to have to attend trainings and court appearances. But most college and universities have online courses and also ways to shorten the length of time of your four year degree. When looking for a degree program you have two options you can look into:


  1. Prior Learning Assessment (PLA) – Show prior learning through a portfolio process that will in return give you college credit(s)
  2. College Level Examination Program (CLEP) –  Receive college credit through a 90-minute examination on a wide range of topics such as Computer, Foreign Language, Math, Science, Composition and electives

As technology is changing and police departments are becoming more modernized, a college degree is what will make you stand out from fellow officers. You won’t understand how forensic science can strengthen a case if you do not know the science behind it. You won’t be able to fight cyber crime without the necessary technical skills. By continuing their education, police officers are able to reassure the public that they are highly capable to take on any task-whether on the street or working on an investigation. With a college degree, as a police officer you are bound to be a force to be reckoned with.

For more information about the ways in which education impacts police officers, please see this article by the American Military University. For more information about joining one of the academies at St. Petersburg College, please visit our website.

This post was written by Katy Simpson, B.A.S. Student at St. Petersburg College. 

Protect, Serve, and don’t forget to Breathe: Yoga for Cadets

yoga 1As one considers attending the Police Academy here at SPC, he or she also considers obtaining one of the most stressful careers in the U.S. According to the Washington Times, police officers are likely to experience depression, insomnia and common physical complications throughout the human body, especially in these areas:

  • Upper and Lower back
  • Shoulders
  • Wrists and ankles

Unfortunately, officers often put themselves at risk with constant wear and tear while on duty. But with some simple yoga training, it is easier for future police officers to protect and serve our country, and also build muscle strength and restore their physical health through the specific body postures.

I’m sure when you hear the word “yoga”, words like relaxation and meditation come to mind and you picture yourself in what most would call the “downward-facing dog” position. Or perhaps you just see yourself laying there motionless. Such positions and movements are key to gaining mental strength and finding a place of peace and serenity. When encountering stressful events on a daily basis, you must be aware of your emotions and also have the ability to control them.  So yoga can be very beneficial when there’s a need to be put at ease or possibly repair one’s mind, body and spirit.

Yoga not only benefits current and future law enforcement, but it can be very rewarding for veterans too. I’m sure most of yoga 2us are familiar with the negative side effects that come with PTSD or have even heard some personal experiences from veterans. But the right yoga training can help those coping with stress and add comfort when dealing with post-traumatic stress disorders.

So how could you gain access to these programs or training, you ask? Some companies invite yoga teachers into their workplace. There are also affordable studios within your community. Overall, yoga can have a great impact on physical and emotional health and has proven to work for many officers today. Here you can read about the positive experiences officers have had thus far and see how it has made a major influence on their everyday lives.

For more information about joining one of the academies at St. Petersburg College, please visit our website.

This post was written by Breanna Bass, Student Support Assistant. 

Physical Readiness for Law Enforcement

Are you ready for the fitness test to join the Law Enforcement Academy? If you are considering joining the academy, it’s important to be prepared. Below is an advised training schedule for you to get started!

If you’re not ready, let’s get you ready. Warm up by walking for 5 minutes, and do a 30 minutes work out three times a week.

  • Week one: run one minute, walk 9 minutes X 3.
  • Week two: run two minutes, walk 8 minutes X 3.
  • Week three: run three minutes, walk 7 minutes X 3.
  • Week four: run four minutes, walk 6 minutes X 3.
  • Week five: run five minutes, walk 5 minutes X 3.
  • Week six: run six minutes, walk 4 minutes X 3.
  • Week seven: run one seven minute, walk 3 minutes X 3.
  • Week eight: run eight minutes, walk 8 minutes X 3.
  • Week nine: run nine minutes, walk 9 minutes X 3.
  • Week ten: run ten minutes, walk 9 minutes X 3.

Follow this ten-week plan to get you running 30 minutes straight.  If you need motivation to run, there are also free running groups.

Now, let’s get ready for the push-ups.pushup

  • Day one: five push-ups.
  • Day two: eight push-ups.
  • Day three: eleven push-ups.
  • Day four: fourteen push-ups.
  • Day five: take the day off/rest.
  • Day six: fifteen push-ups.
  • Day seven: eighteen push-ups.
  • Day eight: twenty-one push-ups.
  • Day nine: twenty-four push-ups.
  • Day ten: take the day off/rest.
  • Day eleven: twenty-five push-ups.
  • Day twelve: twenty-eight push-ups.
  • Day thirteen: thirty-one push-ups.
  • Day fourteen: thirty-four push-ups.
  • Day fifteen: take the day off/rest.
  • Day sixteen: thirty-five push-ups.
  • Day seventeen: thirty-eight push-ups.
  • Day eighteen: forty-one push-ups.
  • Day nineteen: forty-four push-ups.
  • Day twenty: take the day off/rest.
  • Day twenty-one: forty-five push-ups.
  • Day twenty-two: forty-eight push-ups.
  • Day twenty-three: fifty-one push-ups.
  • Day twenty-four: fifty-four push-ups.
  • Day twenty-five: take the day off/rest.
  • Day twenty-six: fifty-five push-ups.
  • Day twenty-seven: fifty-seven push-ups.
  • Day twenty-eight: sixty-one push-ups.
  • Day thirty: take the day off/rest.
  • Day thirty-one: seventy-five.


Please visit this site to see what’s expected for push-ups and running times based on your age and gender.