For those who are aspiring to become a police officer, you’re probably aware that you need to go through a great deal of training and testing to pass the academy and get your certification. Aside from the obvious shooting skills that you need to learn, the police academy involves a lot of physical training to improve your stamina, turn you into a better runner, and develop your combat skills. Thus, in order to guarantee that you’ll be able to perform your best, it’s advisable to train early, and here are some of the things that you should know and consider.
Throw Away Those Unhealthy Foods
If you’re interested in going to the police academy, you should prepare both your body and mind.
– Fill your daily diet with lots of fruits, vegetables, and don’t forget to add the lean meat.
– Drink at least eight glasses of water a day.
– Stay away from sugar-filled foods, processed foods, carbonated beverages, and alcohol.
This would definitely be challenging at first, but you’ll eventually get used to it.
Improve Your Fitness
Prepare your body by doing the following regularly:
As much as possible, try to run for at least 1 1/2 miles everyday. Vary the course, from flat land to hills, so that your body would be used to running on different kinds of routes. Don’t forget to time yourself and record your progress in a journal. Likewise, make sure that you’re wearing a good pair of running shoes that has comfortable soles and could support your whole body. Try to beat your record, every time you exercise. You could also try some of these cardio conditioning methods:
– 400m Repeats
The more fit you are, the more repeats you’re capable of doing. Aim for 2:00 for each repeat.
– 30 sec Repeats
5-10 repeats should be done and rest for 15 seconds between each repeat.
This could be done for a set of number or time. Try to run up for 30 seconds, then walk down before you repeat. If based on a set of number, perform at least 10-15 repeats.
* In the academy, you’d be tested on your 1 1/2 mile time; so it’s important to be prepared.
Aside from cardio workouts, you should also incorporate other forms of exercises on your preparation. Lie on the ground and set your timer for two minutes. Try to do as many sit-ups as you can, and maintain a good posture as you do. Record your it in your journal.
You should also do 10 pushups, hold for 30 seconds and repeat the process until you’ve done 100 pushups. If in case it’s impossible for you to complete the hundred pushups, write the total number in your notebook and try to defeat it next time.
Perform a set of chin ups– 10 with your palms facing away and 10 with your palms facing toward. This would develop the muscles located in your forearms. Do as many as you can, but always make sure you’re in a proper position when you do.
Warm up to Motivate
There would be instances where you’d rather relax all day than exercise. Whenever this happens, you should warm yourself up with crunches. This kind of warmup is a great way to kick start your body and get the internal juices flowing.
These are just some of the practical tips that you should be familiar with, especially if you’re planning to enter in the police academy. Try to perform some of these methods each week, to prepare both your body and mind.