Need program for physical test to get a new job.

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    Need program for physical test to get a new job.

    Short story, I want to get a job as warden so I need to prepare my body for a physical test on April 2020 (only if I pass the first exam test).
    The tests are series of A - 12 minutes of running; and B - push ups, pull ups, sit ups,and shuttle run.
    For A, I have to run as many laps of possible before the time runs out. One lap is about 400 meters.
    We will get 15-20 minutes rest then go to B.
    For B (pull up, push ups, and sit up), we only get 1 minute to do the exercises respectively to get as many reps as possible. If we fail to do a rep, then the exercise is over. (There's rest time between exercise ofc)
    For shuttle run, I need to be fast, that's it.

    The best score you can get:
    A - 3450 meters
    B - Pull up 17 reps, Push ups 40 reps, sit up 40 reps. And shuttle run 16 seconds.

    Personally those are quite difficult numbers.

    My score from last year are:
    A - 1800 meters.
    B - Pull up 5 reps, push up 30 reps, sit up 35 reps, shuttle run 20.xx seconds.
    It was pretty bad, that's why failed.

    Pull up & running is my weakest point here. Got no access to real pull up bar so I train using my door frame (it hurts my fingers). For running I can spare time maybe Saturday afternoon and Sunday.
    I don't know how to start (I have been doing almost no exercise for the last of 7 month). I hope I can achieve those goals (at least close). Please help I need a workout program + meal plan (I can afford chicken, but beef I can't), and I'm pretty busy (got to work 12 hours everyday, except Sunday).

    Thanks in advance.

    You can have a bar or broom handle across two chair backs for pull-ups, make it harder with your feet on a chair.

    Creatine may help, I remember when my one leg pistol squats were only 3 each leg then after 2 week could do 10 and maybe more.

    Beef liver is cheap and loaded with nutrients, mice where given liver tabs and found they could tread water 7 times longer.


      First at all, you should know your stat in order to plan your work.

      In the basis of such exercise you have 3 kinds of goal: (1)strength (2) run resistance (3) run speed

      In my opinion the most difficult goals are 17 pull ups and the 3450 meters in 12 minutes.

      Anyway, if you are not fit, you should decrease this way, you have benefit in all exercises). Thus, you should put attention on your diet.

      IMO pull-ups is high number. However I have a question: is kipping allowed? Since kip pull-up is easier than no-kip pull-ups (from the point of view of strength required). Thus you should focus on the best style more useful to not fail the test.

      Anyway, the best agenda could be based on 3 days of strength training and 3 days of running training.

      For what concern running, since you have not a short term goals, you have time to build the grounds. Thus, for the first month, you can start with training focused on resistance, i.e. one hour run at very low peace.

      To increase pull-up, in the case that your max repetition number is lower that 5 is not useful to work on pull ups initially, since you can have a good volume. You should prefer chin up and Australian pull-up.

      This are best "idea". I understand that for running you have time to run only Saturday and Sunday, but to maximize you efforts, every kind of training is not the best solution.

      Moreover, doing pull ups on door frame is not the best idea: you can increase your grip (good!) but you decrease the number of reps and the volume of training (very bad!!!).

      You can buy a indoor pull up bar, it is non an expensive choice and it works very well.


        Originally posted by rizurper View Post
        The best score you can get:
        A - 3450 meters
        B - Pull up 17 reps, Push ups 40 reps, sit up 40 reps. And shuttle run 16 seconds.

        Personally those are quite difficult numbers.

        My score from last year are:
        A - 1800 meters.
        B - Pull up 5 reps, push up 30 reps, sit up 35 reps, shuttle run 20.xx seconds.
        What are the minimum results to pass?


          rizurper ... welcome to The Hive, the social side of DareBee.

          What Fremen said ... what are the minimum results to pass?
          For scale ... ~40 years back I ran a 10K in ~42 minutes.
          That's MAYBE 3K in 12 minutes. I was fit and (sorta) trained and finished in the top half of the guys running.
          So ... 3.5K is pretty fast. Not all-state, not Olympian, but pretty fast - at least for a guy who works 40 hrs a week and trains solo.
          17 pull-ups? As a youth I could squeeze out a dozen. Push-ups? As a youth I might manage 40, more likely not. Sit-ups? As a youth, 40 was no problem. At all.
          That's MY best vs the best you stated.
          Just saying ... those seem to be high standards!
          If those are the standards you must meet, ... good luck to you.
          As for the running, you can certainly spend more time at that than 'Saturday afternoon and Sunday'. Maybe not full workouts, but SOMETHING. A 1-minute sprint to and from your transport? You need to average at least 3 minutes of running per day. That is hardly "a lot". You only need a single 12-minute run per week. I'd suggest longer - not even counting some added walking.
          Training for the rest, are there no kids 'jungle gyms' near you? A daily 10-minute program should help a lot!
          Still ... what are the minimums you need to pass?


            Yea, I think the key information we're missing here is what your time table is like right now (aka, how much time a day or week can you dedicate to fitness) as well as what minimum you need.

            I can help pretty specifically with the running aspect (though I will tell you you'll likely need to run at least 3 times a week to meet your goal), but without knowing the minimum needed, it's a little hard to tell you what can help the best.


              Amazing responses from the Hive.
              Fremen DaithiMeyer ArtBoyo

              ​​​​​Minimum 1200 meters for A, and there's no minimum for B. They'll take the best participants based the results.

              ​Monday-Friday : I get home from work at 6pm
              Saturday: If I take OT, I'll go home at 5 pm. If not it's 12am
              Sunday: Free
              ​​​​​​I sleep around 10-12pm and wake up at 5:45 am, then go to work 6:30am.

              It's hard to get motivated to do exercises after I get home. Maybe after the dinner or before I sleep, ya?

              I'm not used to run at night. But if it must, I'll do it.

              IIRC kipping is not allowed. They'll not count the rep if it's too obvious. But I think I'll do in desperate situation and see if they count the rep or not.

              I'm planning to make my pull up bar from pipe.


                Since you already know the exercises you will need to do, I advise you to concentrate all your training around what you really need to do, you are interested in the result, you train for a specific purpose.
                There are some challenges that help to build good technique and the strength needed for pull-ups:
                Dead Hang Challenge strengthens the grip on the bar which is the first thing it gives up.
                Negative Pull-Up Challenge teaches how to control the downward movement and strengthens the muscles that will then work to do the actual pull-ups.
                Flex Hang Challenge strengthens the biceps and teaches to maintain the highest position of the pull-ups improving the range of movement.
                I have noticed significant improvements by doing these challenges
                Then there is the real challenge for pull-ups that happens to alternate with sit-ups: Pull-Up Challenge
                By training steadily, you can surely reach 10 pull-ups or even more
                For push-ups there is a perfect challenge for the repetitions you have to do: 50 Push-Ups Challenge
                and one for the abdominals: Ab Challenge
                I would concentrate exactly on the exercises and on the number of repetitions that you will really have to do, keeping an eye on the time you spend and that you will have to do all those exercises in a row.
                Then there are two programs that revolve around pull-ups and push-ups: 30 Days of Strength (pull-ups) and 30 Days of Gravity (push-ups).
                I'm not the right person about the run
                Keep in mind that this is just my opionion


                  Since Fremen already did quite a lot of information on push ups/sit ups/pull ups and I'll admit that, while I do these exercises, they aren't exactly my area of expertise. So I'll just comment on running.

                  So, your 1800m meets their minimum, but I can definitely understand wanting to get better, especially if it might help you stand out a little more among other applicants. Now, the max amount they allow would account for doing 3.5k in around 20 minutes (or around 5:30 to 6 minutes for each km). This might be feasible, but it's a pretty fast pace. I think instead of focusing on getting the best possible score here, it's best to focus on a better score in general.

                  Personally, I'd suggest running three times a week - pick your poison on which days are best for you and sticking to a plan on which days you go for a run as close as possible. These don't have to be long runs, but I would suggest that you start with perhaps 15 or 16 minute runs. Build up to longer runs and, if you're able, maybe run for 24 to 25 minutes straight regularly by the time your test comes around in April. Don't get over-eager about how you increase the time. Maybe just do one or two minute increments every three or four weeks.

                  I would also determine how you run for each set day. Make one run a slow and steady pace, another run your fastest pace, and then the third is one I'd suggest you play around with. If you're able to figure out your mid-pace, you could do that, but looking into tempo or interval runs will likely help you push the barrier in not just understanding your capacity for speed, but also breaking past distance/speed barriers or your own. Always make sure to at least stretch for a few minutes after running if not also beforehand.

                  DB notably has some resources on running in the running tab and the 20x3 Running program in particular might be useful to you to look at as a guide of sorts. I do want to say that given your timetable and your goals in mind, however, I wouldn't worry if this particular program just doesn't fit into your schedule, especially since you also need to be prioritizing sit ups, pull ups, and push ups.