Sprinters ….

[superqt4u2nv]

I need advice on how to train to for this I am doing police physical fitness testing. I need to be able to do 20 meter sprints 52 times in under 6 minutes the pausing time in between sprints is random(approximately 15 and 3seconds is what one of my friends that did the testing is saying). I am so not a runner so I have no idea how to train for this.

 

[nelmsjer]

SUBSTANTIAL EDIT: MAJOR math error!

Wow. I've never heard of this. But you CAN train for it.

What is your current training? When is your test? You may need to change a few things up for a bit.

EDITED news: at 4 seconds per sprint, that's 208 seconds out of 360 seconds. 360 seconds divided by 52 sprints is 7 seconds per sprint, which puts us at a very difficult 4:3 ratio...

That's going to be tough. I made a serious error on this one, and you need to get to training. My apologies...

On the other hand, I want to know what kind of training you've been doing, because if everything has been "slow" lately, we need to work on your nervous system for a bit.

 

[*Bunny*]

^ dang you're good

Lets see where your at now girl... training, etc like nelms said

 

[nelmsjer]

Sorry...a few more things. What is the surface you're doing this on? Do you have room to decelerate (open area), or do you have to decelerate quickly (space limitations)?

 

[Sassy69]

A setting to work on conditioning might be getting on a full stadium track and mark out the intervals and just run them. Like nelms said - if you aren't used to doing that sort of interval work, takes a bit to get 'into' them.

 

[Sassy69]

Also if you are "training" for these - make sure you are training on a good running surface -i.e. one that "gives" -- running on a hard surface may just leave you crippled w/ shin splints.

 

[superqt4u2nv]

Wow. I've never heard of this. But you CAN train for it.

What is your current training? When is your test? You may need to change a few things up for a bit.

Good news: even at 4 seconds per sprint (you'll do them in 3 or less), that's only 80 seconds out of 360 seconds. On average, that is a 1:3.5 rest ratio, which is actually pretty easy. On the other hand, I want to know what kind of training you've been doing, because if everything has been "slow" lately, we need to work on your nervous system for a bit.

Test happens about once a month I am looking to be able to do it in the next 2-3 months. Force here is hiring a lot of officers and the first new recruits start in August the next is December.

My training that I have been doing is a 4 day split:

Monday Back
Tuesday Chest/Tris
Wednesday Shoulders/Biceps
Thurday Legs/Abs

One week heavy compounds 6-8 reps 3-4 sets next week more isolation work 12-20 reps 3-4 sets.

As for cardio 45 minutes steady state 5 days a week in the AM, but I just changed that today I did 30 minutes of wind sprints I was so tired after that is when I got worried. I am not a runner never have been I am a meat head I like weights and big plates only time I run is when someone is chasing my ass.

My friend went last weekend told me that all the woman in his group failed the sprints and it got my worried I thought the physical would be a cake walk for me.

 

[Sassy69]

Esp w/ cardio -- its a different sort of training & takes a little conditioning just to get your body adapted to it. No reason to pre-worry about. Its like if you started doing a lot of plyo work to your sessions (or me in a spin class) --- it will kick your ass & your cardiovascular system if you start cold - but give it 2 weeks & you'll see a significant difference.

 

[slat1]

I would practice all types of running. Do some distance. Do some suicides etc.
If you have telephone poles in your area there is a neat thing you can do too. Run at a normal pace to the first one. When you get to it sprint to the second. When you get to the second run at a normal pace again. At the third sprint and so on. It will tire you out fast but it works wonders.

BTW. My charge for that advice is one picture of you in a police uniform if you get the job.

 

[Sassy69]

I would practice all types of running. Do some distance. Do some suicides etc.
If you have telephone poles in your area there is a neat thing you can do too. Run at a normal pace to the first one. When you get to it sprint to the second. When you get to the second run at a normal pace again. At the third sprint and so on. It will tire you out fast but it works wonders.

BTW. My charge for that advice is one picture of you in a police uniform if you get the job.

Is that the whole uniform or just the hat...?