UPDATE: Is two weeks enough time to get into shape?

[eLiTeGoodGuy]

I am going to try to get into the police academy, the the psysical (sp) / agility tests as well as the written tests are all to be done on the 31st. I am extremely out of shape (can't do very many push-ups/pull-ups).

I first thought I would be applying in Jan. of next year so I have been putting off getting into shape, now that my wedding has been pushed back and they have started accepting applications again. I figured it's as good of a time as any to go.

I have to run 1.5 miles (not a very big deal, I can run) but I also have to do pushup/pull ups. Which the number of those that I can do is pretty sad / embarrasing. What piece of equipment at the gym is the best at getting all around upper strength? What's pretty sad is that I went to the gym for the first time today, and I couldn't even figure out how to use half of the equipment there.


-----EDIT-----
Ok I just got back from taking the entrance exams...
I PASSED

I Aced the written part, got like a 95% avg. Then I had the weapons manipulation part which I did great on. Then the psysical (sp) / agility tests, that was a piece of cake... Had to jump 3 fences, run 100 yards, and drag a 170lb dummy 60ft. The running and the pushups and the pullups was not pass/fail it was just to let us use as a baseline.

There was like 50 people signed up to take the written test, 27 actually showed up. and the Written cut half of that out. So all that was left was 11 other people (all ex-cops/marines) so I think I did pretty good

 

[MacGaven]

You're fvcked.

Start running.

 

[SagaLore]

Originally posted by: MacGaven
You're fvcked.

Start running.

A LOT.

And EAT A LOT of carbs and protein (no junk food).

 

[freebee]

Its also test time for NYPD here in new york. I was thinking about doing this as well. One suggestion might be to get a personal trainer to help with the workout and motivation. They can teach you the proper way to use the various machines, and which machines work the various muscle groups.

 

[SludgeFactory]

To get better at pushups and pullups -- you need to do a lot of pushups and pullups.

Losing flab (dead weight) is probably the single biggest thing you can do to improve the number of reps you can do on bodyweight exercises. 3 weeks isn't enough time to lose much.

Edit: Oops, 2 weeks, that's even less. Good luck

 

[Crimzon]

He said two weeks actually.

Yeah, start running a lot. Do lots of push ups and sit ups, just so your muscles get more efficient at doing them. Try to watch what you eat too. Basically about it. Two weeks isn't really enough time.

 

[ElFenix]

Originally posted by: MacGaven
You're fvcked.

Start running.

for some reason this is the funniest thing i've read all week

 

[eLiTeGoodGuy]

lol crap ok I'm Fvcked but I'm goin for it anyway, the worst they can do is say no and I'll try again every 6 months till they say yes

 

[HappyPuppy]

If you keep going back enough times you might wear them down and they will accept you just to get rid of you.

 

[eLiTeGoodGuy]

lol yup

 

[Zugzwang152]

pwned!

 

[StageLeft]

Pretty much no, you left it too late and will not notice much of an increase in two weeks. You can adapt to learn to handle the pain a bit better so start running hard now so that you're used to it when the time comes but your strength won't increase much and neither will your cardio fitness.

--

Lame lecture time: You shouldn't leave getting into shape to certain dates or points in your life where you "need" to be in shape like a police academy or a wedding. Whatever happend to getting into shape for its own merits? Will you get fat once you're married? it should be a lifelong pursuit, not something to be gained and lost.

 

[ynot167]

Load up on some coffee and donuts

 

[Marauder-]

Heh - I would personally choose the coffee over the donuts at this stage.

 

[bonk102]

your screwed, good luck, i'd be out running about 5 miles a day, every day, at least once a day, not to mention some light weight training and even more cardio, good luck man

 

[DaFinn]

2 weeks... Oh-ou. Good luck :beer:

 

[GiLtY]

Like most of the people have said.. the chance is slim to none. Two weeks isn't really a lot of time to get back in shape, maybe in transition of getting into shape. However, it is possible if you work your a$$ off everyday, it might just happen.

It also depends on how old you are, younger people tend to get back into shape quicker (at least from my experience).

--GiLtY

 

[Rudee]

Your chances are slim to none.....






















... and slim left town!

 

[flxnimprtmscl]

The best way to expend your energy would be running/other cardio. You're really way too late to get any gains from any heavy weight training at this stage. The only strength gains you'll see is from neuromuscular adaptation which is just your brain figuring out how to make more efficient use of your muscles which you don't need to kill yourself for. So run alot, cut down what you're eating but not drasticly, lots of carbs, and a bit of light weight training. Oh yah, and you're fvcked...

 

[Zee]

yeah dont waste ure money on the application. even if u barely make it others will most likely perform better then you when it's time to cut

 

[bleeb]

Originally posted by: MacGaven
You're fvcked.

Start running.

 

[Train]

I probabyly know enough about physical training and dieting to be a personal trainer, heres the down low:

Minimum time for changes to your strength/endurance to kick in: 6 weeks.

Hmmm, so you only have 2 to work with? heh, your fvcked. BUT theres hope, you can make some changes in 2 weeks that will help you more than doing nothing. You can practice the push ups and pull ups and do a little running so that your body gets used to it (like others said, your muscles will be able to increase thier efficiency slightly), but keep it VERY light, if you try to train hard now you will actually be weaker in 2 weeks than you are now. Sleep is important, if you arent getting good sleep now, start. I dont mean a TOTAL of 8 hours a day, i mean a SOLID block of at least 7-8 hours. dont over do the sleep, if you sleep a good 8 hours, get up, sleeping longer or lying in bed more than needed for proper rest will make your body sluggish.

Now: start doing moderate exercising, try to eat good (balance carbs and protien, and a little bit of fat(your calories should look like 65% carbs, 30% protien, 5% fat) maybe push yourself a little, but dont kill yourself, a slight soreness in the morning the first few days is fine, but if your waking up in a lot of pain, its too much work for the short period of time you have to work with.
5 days prior to test: start eating more carbs, a little less protien and fat, lighten up on the training a bit

3 days prior, you should be in total carb consuming mode, go for good carbs like bread, fruits, and pasta, stay away from high sugar, and dont even touch caffiene, nicotene, alcohol or anything carbonated. Your training should now consist of only stretching and a few pullups and pushups and a jog around the block just so your body doesnt forget whats coming.

2 days prior, go ahead sleep in, just this once. stretch, walk around, go easy but make sure your blood is flowing.

Day before, pick up the training, YES i said pick it up, this will force your body into delta sleep for the final night of rest before the test. By this i mean do enough running, and exercises to get you nice and sweaty, but not so much that youll be sore tomarow. To discourage REM sleep (opposite of delta, better for mind, not body) stay away from anything that requires brain power. No emotional or intellectual stress of any kind, the only stress today should be physical, yes physical. Drink gatorade and water all day, dont gulge yourself, but keep yourself more than well hydrated. Eat 3 light to medium sized meals, all carbs, maybe a dash of light protien, like some tuna.

Test day: all that can get you any better at this point is guts, lock and load, rock and roll, put on your game face and getcha some.

Good Luck.

 

[TheWart]

Train, that was quite thorough. You do sound like a trainer, at least to my untutored ears!

 

[isekii]

just don't even bother..

all you're gonna do is get yourself really sore.

 

[Fritzo]

Heheh...you're screwed. A 6 week crash program might do it, but 2 weeks isn't enought time to build endurance and strength. You might build a little muscle tone in that time though.