{"id":724,"date":"2016-03-09T08:59:08","date_gmt":"2016-03-09T13:59:08","guid":{"rendered":"http:\/\/blog.spcollege.edu\/public-safety\/?p=724"},"modified":"2024-01-30T15:51:01","modified_gmt":"2024-01-30T20:51:01","slug":"physical-readiness-for-law-enforcement","status":"publish","type":"post","link":"https:\/\/blog.spcollege.edu\/public-safety-policy-legal-studies-educational-information\/physical-readiness-for-law-enforcement\/","title":{"rendered":"Physical Readiness for Law Enforcement"},"content":{"rendered":"<p>Are you ready for the fitness test to join\u00a0the Law Enforcement Academy? If you are considering joining the academy, it\u2019s important to be prepared. Below is an advised training schedule for you to get started!<\/p>\n<p>If you\u2019re not ready, let\u2019s get you ready. Warm up by walking for 5 minutes, and do a 30 minutes work out three times a week.<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"http:\/\/www.expertrain.com\/SiteAssets\/Images\/bestfriend.jpg\" alt=\"\" width=\"399\" height=\"234\" \/><\/p>\n<ul>\n<li style=\"text-align: center\">Week one: run one minute, walk 9 minutes X 3.<\/li>\n<li style=\"text-align: center\">Week two: run two minutes, walk 8 minutes X 3.<\/li>\n<li style=\"text-align: center\">Week three: run three minutes, walk 7 minutes X 3.<\/li>\n<li style=\"text-align: center\">Week four: run four minutes, walk 6 minutes X 3.<\/li>\n<li style=\"text-align: center\">Week five: run five minutes, walk 5 minutes X 3.<\/li>\n<li style=\"text-align: center\">Week six: run six minutes, walk 4 minutes X 3.<\/li>\n<li style=\"text-align: center\">Week seven: run one seven minute, walk 3 minutes X 3.<\/li>\n<li style=\"text-align: center\">Week eight: run eight minutes, walk 8 minutes X 3.<\/li>\n<li style=\"text-align: center\">Week nine: run nine minutes, walk 9 minutes X 3.<\/li>\n<li style=\"text-align: center\">Week ten: run ten minutes, walk 9 minutes X 3.<\/li>\n<\/ul>\n<p>Follow this ten-week plan to get you running 30 minutes straight.\u00a0 If you need motivation to run, there are also <a href=\"http:\/\/stpeterunningco.com\/pages\/group-runs\">free running groups<\/a>.<\/p>\n<p>Now, let\u2019s get ready for the push-ups.<a href=\"http:\/\/blog.spcollege.edu\/public-safety\/wp-content\/uploads\/sites\/13\/2016\/03\/pushup.jpg\" rel=\"attachment wp-att-725\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-725 aligncenter\" src=\"http:\/\/blog.spcollege.edu\/public-safety\/wp-content\/uploads\/sites\/13\/2016\/03\/pushup-300x225.jpg\" alt=\"pushup\" width=\"300\" height=\"225\" srcset=\"https:\/\/blog.spcollege.edu\/public-safety-policy-legal-studies-educational-information\/wp-content\/uploads\/sites\/14\/2016\/03\/pushup-300x225.jpg 300w, https:\/\/blog.spcollege.edu\/public-safety-policy-legal-studies-educational-information\/wp-content\/uploads\/sites\/14\/2016\/03\/pushup.jpg 648w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<ul>\n<li style=\"text-align: center\">Day one: five push-ups.<\/li>\n<li style=\"text-align: center\">Day two: eight push-ups.<\/li>\n<li style=\"text-align: center\">Day three: eleven push-ups.<\/li>\n<li style=\"text-align: center\">Day four: fourteen push-ups.<\/li>\n<li style=\"text-align: center\">Day five: take the day off\/rest.<\/li>\n<li style=\"text-align: center\">Day six: fifteen push-ups.<\/li>\n<li style=\"text-align: center\">Day seven: eighteen push-ups.<\/li>\n<li style=\"text-align: center\">Day eight: twenty-one push-ups.<\/li>\n<li style=\"text-align: center\">Day nine: twenty-four push-ups.<\/li>\n<li style=\"text-align: center\">Day ten: take the day off\/rest.<\/li>\n<li style=\"text-align: center\">Day eleven: twenty-five push-ups.<\/li>\n<li style=\"text-align: center\">Day twelve: twenty-eight push-ups.<\/li>\n<li style=\"text-align: center\">Day thirteen: thirty-one push-ups.<\/li>\n<li style=\"text-align: center\">Day fourteen: thirty-four push-ups.<\/li>\n<li style=\"text-align: center\">Day fifteen: take the day off\/rest.<\/li>\n<li style=\"text-align: center\">Day sixteen: thirty-five push-ups.<\/li>\n<li style=\"text-align: center\">Day seventeen: thirty-eight push-ups.<\/li>\n<li style=\"text-align: center\">Day eighteen: forty-one push-ups.<\/li>\n<li style=\"text-align: center\">Day nineteen: forty-four push-ups.<\/li>\n<li style=\"text-align: center\">Day twenty: take the day off\/rest.<\/li>\n<li style=\"text-align: center\">Day twenty-one: forty-five push-ups.<\/li>\n<li style=\"text-align: center\">Day twenty-two: forty-eight push-ups.<\/li>\n<li style=\"text-align: center\">Day twenty-three: fifty-one push-ups.<\/li>\n<li style=\"text-align: center\">Day twenty-four: fifty-four push-ups.<\/li>\n<li style=\"text-align: center\">Day twenty-five: take the day off\/rest.<\/li>\n<li style=\"text-align: center\">Day twenty-six: fifty-five push-ups.<\/li>\n<li style=\"text-align: center\">Day twenty-seven: fifty-seven push-ups.<\/li>\n<li style=\"text-align: center\">Day twenty-eight: sixty-one push-ups.<\/li>\n<li style=\"text-align: center\">Day thirty: take the day off\/rest.<\/li>\n<li style=\"text-align: center\">Day thirty-one: seventy-five.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Please visit <a href=\"http:\/\/www.ci.avondale.az.us\/DocumentCenter\/Home\/View\/29697\">this site<\/a> to see what\u2019s expected for push-ups and running times based on your age and gender.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Are you ready for the fitness test to join\u00a0the Law Enforcement Academy? If you are considering joining the academy, it\u2019s important to be prepared. Below is an advised training schedule for you to get started! If you\u2019re not ready, let\u2019s get you ready. Warm up by walking for 5 minutes, and do a 30 minutes &hellip; <a href=\"https:\/\/blog.spcollege.edu\/public-safety-policy-legal-studies-educational-information\/physical-readiness-for-law-enforcement\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">Physical Readiness for Law Enforcement<\/span> <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[81],"tags":[],"coauthors":[197],"class_list":["post-724","post","type-post","status-publish","format-standard","hentry","category-public-safety-all"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\r\n<title>Physical Readiness for Law Enforcement - Public Safety, Public Policy, and Legal Studies<\/title>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/blog.spcollege.edu\/public-safety-policy-legal-studies-educational-information\/physical-readiness-for-law-enforcement\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Physical Readiness for Law Enforcement - Public Safety, Public Policy, and Legal Studies\" \/>\r\n<meta property=\"og:description\" content=\"Are you ready for the fitness test to join\u00a0the Law Enforcement Academy? 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