Help needed for upper-body training

I'm no expert...I'm more of an "enthusiast". But I did qualify for POST (Sheriff's Dept way back when, and the requirements sound similar) so here's my two-cents.

I'd say to work on your distance running/stamina (shoot for much more than a mile and a half) so that your mile and a half will be easier. We had a similar time requirement. When I first started preparing, I couldn't make it once around the track without stopping, after a couple months, I could run at least four miles at a 9-minute-mile pace.

Second, strengthen your chest and core (e.g. abs, back, etc.). This really helped me on the push-up and sit-up requirements.


Here's what I did:

Grab some programs off the web (if you have a smart phone, it'll be easier because there are a ton of apps that can accomplish this) that'll provide you a training program for running, for push-ups, and for sit-ups. Also, you know that 30 Day Shred a lot of people talk about on here? Well I used that and it really helped me with my wind, with some upper body strength, and with my core strength.

Then using those simple programs and even a cross training DVD like 30DS, start and be consistent from now until your tests. I really think you'll be amazed and pleased with the results.

It really helps to just do them. So you can only do a couple? Do one or two before/after you go to the bathroom, or when you first walk in your house, or during commercials during a TV show. I'm in the Army through ROTC, and before I started ROTC I could barely do a push up, but I improved a lot just by doing them. Make a goal of 10 a day for a week, then 12 a day the next week, etc. At the end of each week just try to do as many as you can at once. Don't get discouraged if you can't do a ton! Even one or two more in one go is an improvement!

Another thing you can do is hold yourself in the up position for a minute(or 30 seconds, 15 seconds, whatever you feel comfortable with to start out), then lower yourself halfway and hold it, then lower yourself all the way(keeping your form) and hold that. Then do the same thing going back up. Maybe break up going down and going up if doing it all at once is too difficult.

As far as the PT test goes, when you're doing your pushups, just drop down. Don't try to control yourself(without sacrificing form obviously) because you wear your muscles out faster that way. Just drop, and then push yourself back up.

And make sure to keep your eyes and head forward, don't look down at the ground. It'll help keep your body and back straight, and you'll avoid doing half push ups because you're afraid of your face hitting the ground.

Hope that helps and good luck!

I will admit this....I started out doing them on stairs. I would put my hands on the 3rd from bottom stair and do them (when I was heavier). As I built them up I worked my way down the steps until I am finally on the floor.

I highly recommend just dropping and doing a set of how many ever pushups you can do occasionally throughout the day...this is how it will be in OCS. Doing these throughout the day will help a lot more than just doing a set of 3 or whatever once per day.