Fitness test for police force recruitment in 3 weeks!?

C

creepycookie

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was not expecting this test to come about for another 2- 3 months, now it has been booked in for mid january. what is the best way to get as physically fit as possible in such short amount of time, without hiring a personal trainer- can't afford it!
 
3 weeks is not the greatest amount of time to get into shape, but since that's all you have u better work ur @$$ off for the next 21 days. First of all let me state that i am not a personal trainer nor a qualified doctor and is actually in college studying economics and my advice comes from experience. What kinda shape r u in now? and what kind of fitness test is it going to comprise of? (get back to me on that). since i am bombarded by school work and other things during the semester i have to work extra hard during my breaks to get back into it. now i am on winter break and working out hard! i do cardio and weights in the morning @ the gym, then interval training in the evenings normally on the track. I try to very the workouts and take a minimum of one rest day a week. Also i am VERY careful of what i eat during the break. Exercise is 40% of it, diet is 40% and being mentally strong is 20% of it. keep ur protein up and very ur carbs. be sure to take simple carbs and protein shake after ur workouts! if u remain persistant and focused there's nothing stopping u from achieving ur goals in these 3 weeks! if u need more advice feel free to e-mail me...
 
Best thing to do is work on your cardio, do push-ups, pull-ups, and crunches/situps. Do Push-ups and Pull-ups three times a week. Crunches 5 times a week. Run three times a week. Run at least one mile over what you will be running for your test for distance runs and alternate those with sprint interval training (sprint for thirty seconds, jog for two minutes, repeat for about 20 minutes).

If your city offers it, go to practice fitness tests as often as possible. Cardio will be easiest to get up. You won't gain much muscle mass in that short of time, but doing body weight exercises will help a lot. Remember to include at least one or two rest days per week, so that your body can rebuild. Also, don't exercise the day before your test, use that as a rest day as well.

Good Luck!
 
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