Border Patrol Entrance PT Test
So I passed the entrance test for BP but now I need to build upper body strength to do 25 push ups in one minute for the pt test I NEED HELP !!!!!!! What workouts should I do?????????
Focus on total upperbody strenght. So pushups pullups dipps. Bicep curlls and core training.
Can you go to a gym? And how much time you got?
Well pilates and yoga are nice and all. But they wont really help you to develop strenght.
I would suggest a full body strenght workout for 2 days out of the week. And depending on how much cardio training you need do 1 or 2 cardio sessions.
Dont know how hard the pt will be for you hehe
Since you only have a month it will be hard to really get alot stronger. But its not impossible!
Since you dont have alot of gym experience i think its best to do 'easy' compound exersises. I believe a full body routine works the best for your purpose. This is because you can put all your main muscle groups under tension everytime you work out. This will result in larger strength all over.
I believe your condition is fairly good already as you believe the run and cardio test wont be a problem. That is good news.
The biggest concern for me is, that when i would to make a schedule for you alot of things would be new for you. And you might not feel conformtable with all the movements and thus making your training alot less effective.
An overal schedule i myself would work with would be the following.
Monday - power training
Thuesday - restday
Wednesday - explosive cardio ( if possible next to this tabata push ups)
Thursday - powertraining ( light on the legs )
Friday - restday
Saterday - long distance cardio
Sunday - restday
For powertraining with the 'easy' compounds i would have kind of the following in mind.
Squats - purely on power.
A barbell or dumbel row
Core training ( planks, legg raises...)
Squats - low weigth high reps
I believe this is a fairly easy weigth training concept. Which for the short amount of time you got will target most of the strenght gains you need.
On the explosive cardio there are several options. You said you had a 5 mins stairwalking cardio test? If i were you i would create a hiit training for that. Makes the actual thing only something you alrdy know.
And ofc if you have to get to 25 push ups. You have to train them push ups. A good way is a tabata push up workout. Really makes you go deep and you get used to doing the repetitions!
Long distance cardio would in your situation best be a run.
This is just a quick blueprint of what i believe could benefit you. If you have quistions dont be afraid to ask them.
And all others can give some extra input to get to a better result!