What to do 2 weeks before physical fitness test

[team]

I JUST got this book and want to get started.  But I have a physical agility test for the local PD in two weeks.  I'm out of shape and will barely meet the minimum.13 min mile60 sec hundread meter dash32 sit ups33 push upsSo my first priority is to get above those numbers, then after the test the CBL diet is the second priority.Should I wait to start the 10 day CBL (or 5 day with Hiit right?) and then start after the test?Any general advice on getting ready for this test?Any advice on what to eat the morning of the test?Thanks for any help

[team]

Also, any supplements I should use before or day of? 

[BenjaminD]

I JUST got this book and want to get started.  But I have a physical agility test for the local PD in two weeks.  I'm out of shape and will barely meet the minimum.13 min mile60 sec hundread meter dash32 sit ups33 push upsSo my first priority is to get above those numbers, then after the test the CBL diet is the second priority.Should I wait to start the 10 day CBL (or 5 day with Hiit right?) and then start after the test?Any general advice on getting ready for this test?Any advice on what to eat the morning of the test?Thanks for any help

Okay. First off, where do you stand against the minimum requirements? Not meeting them is not an option. Secondly- and this goes without saying- don't ever let yourself get out of shape again.Now, you only have two weeks. I'm not an expert on conditioning but here is what I would do:1) Diet- I would not start the CBL orientation phase BUT I would start LIMITING carbs in the evenings ONLY.- Do not eat any junk food. If you're already out of shape, this isn't going to help you.2) Strength-  Do 3 sets of as many push-ups as you can. Do this when you wake up in the morning and before you go to bed at night. - Do 3 sets of as many sit-ups as you can. Do this when you wake up in the morning and before you go to bed at night.- Do push-ups and sit-ups whenever else you feel like it during the day.- You will be amazed at how many more repetitions you will be able to do by next week.- Push-ups and sit-ups do not entitle you to carbs or junk food.3) Cardiovascular training- Find a hill and run up it. Continue doing this until you notice a significant drop off in performance.- Run the hills even if you are sore.- Consider also doing 100m tempo runs (about 90% effort). Rest 30-60 seconds then repeat. Do not do more than 8-10 of these.Do this every day until a day or two before your test then rest and be awesome.Addendum:4) Morning of Test- Nothing or perhaps small fat/protein meal (depends if you can train fasted or not). Doubt you will want to eat a large meal before running a mile for time.- Coffee. The sweet, delicious nectar from the teets of angels.

[team]

Thanks for the advice on not starting, that was bogging me down the most.This seems like a good plan, just to clarify:So a tempo run would be, sprint at 90% max effort for 300 feet, then rest for 30-60 seconds.  Repeat 8-10 times.  If my drop off in performance is after about 40' of hill, I assume i should just rest and go again yeah?Lsatly, I have access to a weight vest if I need it.  Any way to boost my training with that?  Thanks for the help. 

[BenjaminD]

Thanks for the advice on not starting, that was bogging me down the most.This seems like a good plan, just to clarify:So a tempo run would be, sprint at 90% max effort for 300 feet, then rest for 30-60 seconds.  Repeat 8-10 times.  If my drop off in performance is after about 40' of hill, I assume i should just rest and go again yeah?Lsatly, I have access to a weight vest if I need it.  Any way to boost my training with that?  Thanks for the help.

1) With the tempo runs, you're pretty much looking to keep a consistant pace with each run; don't sprint the first two times then jog the next few runs because you're too tired. The idea is to get used to running with a little more effort than you will need for your test (theoretically making the test easier).2) Are you asking what to do if you get tired after only running 40' up a hill? What you should do is begin to sprint up the hill; when you start to slow down significantly, that is the end of the repetition. Walk to the top of the hill, walk back down, then do another repetition. Repeat this 10 times.3) I have a 40lb vest and I simply enjoy wearing it while going on long walks. I've also just worn it around the house all day on several occasions.Like I said before, I'm not an expert but since cardiovasucular endurance and push-up strength are things which can be developed very quickly, it's alright to do a lot of them in a short period of time. Just make sure you get adequate rest before you are tested. I also feel the need to reiterate: you don't have to cut out ALL your carbs but try to limit them to AT LEAST the evenings. A little weight loss certainly won't hurt your test results.

[backlash79]

One additional thing do your pushups correctly:An excellent video detailing one example of proper pushupshttp://running.competitor.com/2013/02/training/monday-minute-pushups_37993Being in the Army I have seen pushups butchered just about every way possible.

[team]

OK, just to keep you updated, not that you have to keep helping me but it is appreciated.I did the hill run and was walking for half of it, and had to lie down in the rain 3 times.The 300 meter dash was easy, I have explosive power and then taper off dramatically, it's my long distance endurance that is WAY below average.So I was doing the 100 meter tempos and resting with a lot more ease than the hill runs, but still had to lie down after.Also, the cramping during the run and the pain/tightness in my calves after were pretty intense.But this is day one so that is probably expected. 

[BenjaminD]

OK, just to keep you updated, not that you have to keep helping me but it is appreciated.I did the hill run and was walking for half of it, and had to lie down in the rain 3 times.The 300 meter dash was easy, I have explosive power and then taper off dramatically, it's my long distance endurance that is WAY below average.So I was doing the 100 meter tempos and resting with a lot more ease than the hill runs, but still had to lie down after.Also, the cramping during the run and the pain/tightness in my calves after were pretty intense.But this is day one so that is probably expected.

The tempo runs are supposed to be 300 FEET, not 300 metres (so 100 metres, if you will).And you're not training to be explosive. Like I said, keep a CONSISTENT pace; don't sprint for 20 metres and be forced to jog the other 80 metres.Lastly, stop lying down on the ground unless you're either A) COLLAPSING from heat exhaustion or B) dying. Do they let you lay down during the test? No, so why practice doing it? You can lay down when you go to sleep at night but right now you need to be MOVING.Do any push-ups or sit-ups today? I sure hope so.

[Author]

Posts