I am taking my NY state trooper exam this weekend, and assuming that I do well on it and the subsequent tests, I will then be going to the academy. Does anyone have any experience with the NY state police academy or a similar program and have any hints on what do do to prepare for it other than push-ups, running, and sit-ups?
thanks.
well you don’t have much time till this weekend, if there was anything on there your not prepared for your not going to be by the time it hits you this weekend. Just go in be calm and well rested and energized. Get a good meal in before you go and you should be fine if your in shape.
the exam this weekend is just the written portion, I have a few months until the physical test. I exercise regularly, but was looking for any extra info or hints.
in the navy now but i joined to build my resume up to become a new york state trooper so any info u gain from this weekend or anything really i wouldnt mind being clued in as well
Infinite Intensity by Ross Enamait
Run your ass off and push ups pull ups and sit ups 3 to 4 times a week. You need to be at a good 3 mile run for these new academies. Can you locate an obstacle course.
Run, Pull ups, Push ups, Burpies, Dips, deep Knee bends till your about to puke.
you’ll go in way over qualified for running pull ups and push ups alone. train way above the expectation…google seal training drills
yeah,
cardio/ aerobic work all the way
Can you fight? You may want to look into a good Muy Thai gym and Jujitsu gym. We have to teach the Jujitsu here in Ohio and if the recruits don’t get it. They don’t pass. The muy thai gyms generally require tremendous endurance and stamina training.
[quote]Gatorarmz wrote:
Can you fight? You may want to look into a good Muy Thai gym and Jujitsu gym. We have to teach the Jujitsu here in Ohio and if the recruits don’t get it. They don’t pass. The muy thai gyms generally require tremendous endurance and stamina training.[/quote]
You must have additional requirements than that isd required by OPOTC.
In the Ohio basic academy cadets are required to be shown 144 techniques exactly and while some of the techiques could technically be called JJ; they are Japanese JJ based, mostly from Goshin, and not BJJ. All the techniques are very basic and easy and only the totally inept fail them.
As posted here earlier as long as one can pushup, situp and run then the PT classes will probably bore you silly.
I went to Columbus Police Academy. Our DT is quite harder than state requirements. NY Troopers are probably as strict as OSP, who also have a great DT program.
might want to check out officer.com and ask around in one of the forums. great site for all things law enforcement.
I’m banned for life from Officer.com. It’s more of a wannabe forum than a forum that actually has a lot of cops on it.
Columbus PD is a dicotonmy of sorts. Some of their trainers are tough and squared away, like the one women who can squat 400lbs (I can’t remember her name but her daughter is a little cutiepie) and I’ve seen a couple of guys go through the FI program who couldn’t shoot their way out of a wet paper bag.
Here is the thing about DT, the academy can’t make it so hard that the average cadet, and we are talking a low standard here considering BS lawsuits from flunkies, can’t pass them. People who flunk out due to DT or firearms performance failures are pretty pathetic. The vast majotiy of our failures are for PT and that is only because they are too lazy to put the minimal work in.
From my experience at a ‘high stress’ academy in SoCal, the PT testing/ qualification at the academy or for entrance is not a huge hurdle. An active person with a few months of training can make all the numbers without issue. The more difficult issue (and it’s a mental one) is the shear amount of sets you do throughout the day outside of PT.
The following are fitness level recommendations from several PD’s for beginning the police academy. The information is taken from the last week of their recommended pre-academy workout programs.
The details and the complete programs at the listed websites provided (should still be current). If you use the Seal Prep (a great prep program) program you can skip the swimming portion.
As an additional check point, values for the FBI�??s PFT minimum and maximum points (male) are listed. The complete protocols and scoring table can be found at the listed website.
LAPD
( http://www.lacity.org/per/psb/lapd_tips.htm )
Run 4 miles @ 9-10 minutes per mile, 3-4 days/week
Push-ups 25-30 reps x 3 sets
Sit-ups 35-40 reps x 3 sets
Pull-ups 3-15 reps x 3 sets
Leg-lifts 25-35 reps x 3 sets
Las Vegas Metro PD
( http://www.protectthecity.com/pdf/90DayPTPlan.pdf )
Run 3.5 miles @ 9:40 per mile, 4 days/week
Incline Push ups/ Push ups 25 reps x 3 sets
Flutter Kicks 3 sets at 45 seconds/set
Sit Ups 15 reps x 3 sets
Crunches 25 reps x 3 sets
Jumping Jacks 25 reps x 3 sets
Mountain Climbers 25 reps x 3 sets
Body Builders 25 reps x 3 sets
Costa Mesa PD( http://www.ci.costaesa.ca.us/departments/cmpd/academy_expectations.htm )
Run 3 miles @ 9 minutes per mile, 3 days/week
Push-ups 50 reps
Sit-ups 50 reps
Pull-ups 4 reps
FBI PFT
( http://www.fbijobs.gov/1113.asp )
Push-ups 30/58
Sit-ups 38/71
1.5 Mile Run 12:24/8:89
300m Sprint 52.4/40.9
Values listed as min/max. Run and sprint values are minutes:seconds
SEAL PREP
( from Category 1 Wk 9 at http://navyseal.s5.com/workouts.html )
Run @ 8:30 pace for: Mon 4 miles, Tues 4 miles, Thursday 5 miles, Friday 3 miles
Push-ups 30 reps x 6 sets
Sit-ups 30 reps x 6 sets
Pull-ups 10 reps x 3 sets
At the academy, we only hit the weight room a few times and there were no quals on any lifts so save the weights for after graduation. Focus your prep workouts on basic body weight exercises (push-ups, sit-ups, squat thrusts/burpees, mountian climbers, pull-ups and running) with the idea of multiple sets of 25 reps. Oh…and they are back-to-back sets meaning 25 push-ups, 25 squat thrusts, 25 mountain climbers, 25 sit-ups…repeat with ~10 second breaks between sets.
Another suggestion, is to head for a boxing or muay thai gym. The conditioning aspect is outstanding and you can develop some cross over skills along the way (i.e. hitting things). Don’t be too concerned if the most accesible place to you isn’t a MMA hotbed so long as it isn’t KardioKickboxing or whatever your gym is calling the aerobics class. An LA Boxing gym would do you fine.
[quote]JRT6 wrote:
I’m banned for life from Officer.com. It’s more of a wannabe forum than a forum that actually has a lot of cops on it.
Columbus PD is a dicotonmy of sorts. Some of their trainers are tough and squared away, like the one women who can squat 400lbs (I can’t remember her name but her daughter is a little cutiepie) and I’ve seen a couple of guys go through the FI program who couldn’t shoot their way out of a wet paper bag.
Here is the thing about DT, the academy can’t make it so hard that the average cadet, and we are talking a low standard here considering BS lawsuits from flunkies, can’t pass them. People who flunk out due to DT or firearms performance failures are pretty pathetic. The vast majotiy of our failures are for PT and that is only because they are too lazy to put the minimal work in.[/quote]
I agree, but the average person has no idea what to do sometimes. A little prior training can make a world of difference in performance. The stress should be on studies, not PT or DT. So the easier they can make it on themselves the better. I still think a good muy thai gym w/ some jujitsu training will be very beneficial.
[quote]Gatorarmz wrote:
I still think a good muy thai gym w/ some jujitsu training will be very beneficial.[/quote]
I agree with that to the context the student or the cop is doing to survive the job and not to just get through the academy
I agree with you also…