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Old 03-18-2014, 10:08 AM   #1
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Default Need to get strong for police force

G'day I am a new member from Geelong Australia seeking some advice from how to best go from weak to strong. I am 23 years old and currently in the application process to join the Victorian police force. Obviously if my application is successful being strong would be a great big help.

so I have been using Mark Rippetoe's starting strength for the past 4 weeks and my lifts are as follows

I weight 80kg 5ft11

Squat 75 kg
Deadlift 100kg
Bench 67.5 kg
overhead press 45kg


any advice on how to get as strong as possible and maintaining good fitness levels would me be most helpful,

Thanks
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Old 03-18-2014, 10:16 AM   #2
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Not sure what the police fitness test is like there, but here in the US it entails push ups, sit ups, a run and an obstacle coutrse. I think starting strength is great, and I would also do running and lots of calisthenics like pull ups, push ups, etc.
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Old 03-18-2014, 10:41 AM   #3
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I think I should be fine with the fitness test, I just want to get as strong as I can for the role and I because I have fallen in love with strength training especially deadlifting .

For anyone interested this is the fitness test

The following components make up the fitness test:

• Beep Test (5.01) - Download Beep Test (Right-Click, Save Target As)

• Illinois agility run (20 seconds)

• Grip test (30kg in each hand)

• Push ups (5 successive push ups on toes)

• Prone bridge (hold for 60 seconds)

• Obstacle Climb (1.3m)

• Swimming (100 metre swim under 4 minutes)
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Old 03-18-2014, 11:41 AM   #4
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You're lifting weights and probably eating well. Keep doing that. Do it for a few more months. Do it for months after. Keep on lifting. Add weight to the bar. Eat more meat. Add more weight.

For now, just get stronger. That's it.
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Old 03-18-2014, 02:05 PM   #5
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As an officer, good luck to you in your efforts to enter the Blue Brotherhood. Keep working out and being consistent in your efforts. If you have the opportunity or funds, get with a program that can teach you some basic MMA or even wrestling.

Being strong and in shape as an officer is important, but it also takes heart and desire especially when sh*t hits the fan. It ain't always the size of the dog in the fight that matters, but the size of the fight in the dog!

BTW if you are following Rippentoe's workout stuff, that's a pretty good program/instructor to get info from IMO.
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Old 03-18-2014, 02:45 PM   #6
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As an officer, good luck to you in your efforts to enter the Blue Brotherhood. Keep working out and being consistent in your efforts. If you have the opportunity or funds, get with a program that can teach you some basic MMA or even wrestling.

Being strong and in shape as an officer is important, but it also takes heart and desire especially when sh*t hits the fan. It ain't always the size of the dog in the fight that matters, but the size of the fight in the dog!

BTW if you are following Rippentoe's workout stuff, that's a pretty good program/instructor to get info from IMO.
I agree on this one. In the Army they teach us all at least a little bit of how to fight with our hands. You only need a little training to have a major upper hand against someone who has no training and just thinks he's a badass. If you know some solid moves he'll be on his ass fast.

As far as lifting, good job. You're already doing things right. Just try to add weight to the bar every week. If you're passionate about lifting, then hang around for a while. Do some reading, and ask some questions if you're curious about anything. You'll be surprised at how much you'll learn.
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Old 03-19-2014, 05:44 AM   #7
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is their anything that I can do to help with bottom part of the squat ? I feel like my glutes are slowing down progress with this lift
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Old 03-19-2014, 07:27 AM   #8
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is their anything that I can do to help with bottom part of the squat ?
I'm just an early intermediate or late novice lifter (lol, something like that), but anyway...

My opinion is that pause squats are in order here.
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Old 03-19-2014, 01:23 PM   #9
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is their anything that I can do to help with bottom part of the squat ? I feel like my glutes are slowing down progress with this lift
Box squats. Back off the weight and get your form down over a few weeks, then slowly start adding weight. Make sure your stance is a little wider than shoulder width. Glute-ham raises and good mornings should also help.
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Old 03-19-2014, 04:16 PM   #10
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Quote:
Originally Posted by Geelong26 View Post
I think I should be fine with the fitness test, I just want to get as strong as I can for the role and I because I have fallen in love with strength training especially deadlifting .

For anyone interested this is the fitness test

The following components make up the fitness test:

Beep Test (5.01) - Download Beep Test (Right-Click, Save Target As)

Illinois agility run (20 seconds)

Grip test (30kg in each hand)

Push ups (5 successive push ups on toes)

Prone bridge (hold for 60 seconds)

Obstacle Climb (1.3m)

Swimming (100 metre swim under 4 minutes)
I'm a retired IL police officer, so I was just wondering..what is "Illinois agility run"? Also, in IL candidates your age have to benchpress 95% of their bodyweight. I would recommend getting as strong as possible. We had people "in house" to teach MMA tactics but remember when it comes down to it, it's just putting forth an ass whoppin' that wins. Every time you are involved in a physical confrontation there is at least one weapon involved(yours). Many officers are shot with their own weapon. Good luck.
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