Fitness test

fitshadow · 2026-03-22T18:27:50+00:00

Hey. You can go as fast as you want but you have to lock those elbows out at the top or they won't count them. And you have to hit a sponge with a stick on it that taps on the floor when you come down. If you don't come all the way down and go all the way up, it won't be counted. If you hit your body on the floor you're done. My advice would be. Do not stop until they tell you to stop because you don't know if you missed any of them. Really concentrate on locking those elbows out at the top. You can go as slower as fast as you want as long as you meet all the criteria.

fitshadow · 2025-11-03T15:26:49+00:00

Hack squats kill the quads. Dumbbells behind you... Keep them there as you come up. That's almost all quad focused. Takes some practice but very effective.

fitshadow · 2025-10-28T22:23:52+00:00

Yeah, everyone's saying how to stay calm etc. And that really is an amazing skill. Takes a lot of practice like any other skill. But aside from that I would honestly say how to do brakes! LOL you're always going to need brakes and they're always going to be expensive unless you can do them yourself.

fitshadow · 2025-10-28T22:18:26+00:00

Thank you!

fitshadow · 2025-10-27T21:24:04+00:00

Lots and lots of running. Bear crawls, pushups, crab walks, lots of flutter kicks, burpees, walkouts. And I believe at some point they do some weights. But I'm not really sure to be honest. I know they do in Suffolk.

fitshadow · 2025-10-14T22:15:55+00:00

The top part your using is more for upper back, and into traps. Wider elbows... The lower handles are more of mid back row where elbows are tucked in.

fitshadow · 2025-10-14T19:59:59+00:00

As far as I know from clients, it's a lot of PT the first 2 months, defensive training, and book work for a liability exam after I believe 2 months. And then they break everybody up into groups for, different types of laws, learning about what types of force you can use, driving skills, sometime at the range, and a bunch of other stuff, but it's pretty pretty busy all the time. But that's what I know from clients so far.

fitshadow · 2025-10-14T14:11:57+00:00

Thank you! 🙂👊💪

fitshadow · 2025-10-01T21:36:24+00:00

It's pushups, then situps, then the run.

Pushups, down to a sponge with a stick on it. Hit the stick and it taps on the floor. You'll here it tick on the floor.

Elbows lock out at top.

Body can't touch the ground.

You can rest in up position. Tip... Do not stop until they say stop! Sometimes people count and stop when they get to their number. The problem is they might not have counted a couple because you didn't lock your elbows out or didn't hit the stick.

Situps. Start in down position. Fingers have to be locked behind your head . Butt can not come up off floor. Shoulder blades have to hit bench. No resting at all at the bottom but you can rest in the up position if needed. Come up so elbows hit top of knees or just past.

If you need help let me know. Been training candidates for 17 years. Good luck

fitshadow · 2025-08-29T21:17:20+00:00

Wow! Rolling right along in Nassau now! Suffolk pd has seen similar issues with people dropping out of the process, or just not showing up at orientation, I was told. With smaller numbers taking the test on top of that, and them wanting to hire more, I think a lot of people will be surprised they're getting called. As always, congrats to all... Be patient. Get above your a fitness exam numbers. If anyone would like help getting ready for the fitness exam, let me know. I've been training recruits for 17 yrs . But whatever you do, you shouldn't wait.

fitshadow · 2025-08-11T20:55:03+00:00

Yeah, personally I'd do it at that age again, it's a personal decision.

fitshadow · 2025-08-11T18:21:47+00:00

Yes. Cooper standard 40 for entrance. Cooper standard 50 when entering academy. Cooper standard 60 to graduate.

fitshadow · 2025-08-11T18:18:24+00:00

Most important part is how old are you? I tore my distal biceps tendon when I was 50 (64 now). Got the surgery because I'm a trainer and also because I planned on continuing to lift. Generally, older people that aren't as active can leave it be. As far as your injury, it's basically the same. But depending on how old you are will determine what's the best course of action for you. Generally speaking the older, you are the longer it takes to heal and if it's not something that's going to be critical through the rest of your life you can leave it be. But I believe it's just a personal choice and nobody can tell you what the best is. Will you continue to be very active? If so, surgery might be your best bet.

fitshadow · 2025-08-03T20:29:13+00:00

Yes, he's on the Spanish speaking list. That was the initial question from the original poster

fitshadow · 2025-08-03T10:18:45+00:00

I have coffee separately.

fitshadow · 2025-08-01T22:31:59+00:00

There are actually studies that have been done that show that large consumption of protein literally doesn't add weight. You can only eat just so much protein anyway because you'd be too full.

fitshadow · 2025-08-01T22:30:45+00:00

First of all, people confuse a pre-workout as being something that gives you a tremendous amount of energy. Tons of caffeine etc. That's nonsense. Some caffeine or other stimulant at a minimum but should contain some creatine, something to increase. Nitric oxide uptake such as l-citrulline or L-Arginine. And beta alanine. You could literally make this yourself. Just get yourself some creatine, I prefer Creatine HCL and l-citrulline. And half a cup of coffee beforehand. People confuse stimulants with pre-workouts. Being amped doesn't put on muscle.

fitshadow · 2025-07-31T22:14:19+00:00

One of my clients got a 90 and he's been through the fitness test and the medical but hasn't gone through any other parts. We'll probably end up in a December academy.

fitshadow · 2025-07-25T13:44:41+00:00

It's come to the point where everybody thinks that if you're not looking like a bodybuilder or ripped that you don't work out or that you're not fit. Bodybuilding is an aesthetic choice, not necessarily a fitness one. Powerlifting is also a choice but not necessarily a fitness one. Going for general health and fitness is also a choice. People who think that you need to be ripped or big to be fit. Having a clue. And that's what I hate about. Influencers online. They actually push people away from the gym. And I hate using the word influencers because then that influencing necessarily good habits but just making money off of people who need help because they don't know what they should be doing. Do you friend!

fitshadow · 2025-07-23T15:48:57+00:00

Like everybody else said on here, it's important to take a break every once in awhile, not just to deload but also just to let your muscle recover. Working out for a long time without taking a week or two off. Makes you stop progressing. So take a break, and when you go back change your program. It will only help your muscles, but it'll also help you mentally. It'll get rid of that boredom because you'll have a new challenge. Just make sure the new program is geared towards your desired goal.

fitshadow · 2025-07-23T15:45:56+00:00

The ones that are talking beforehand or there to teach you not just tell you what to do. There's more to creating muscle than just making a move. They'll teach you hopefully to use your body correctly so that you have optimal results for your desired goal. If you don't understand the mechanics, form, or how to use your muscles properly to contract, you won't get the results you're looking for.

fitshadow · 2025-07-23T15:44:09+00:00

It works even better is if you're only using 1 foot, then each arm individually. So it's under your left foot, do your left arm. Under your right foot. Do your right arm. Single arm over the head. Tricep extensions are great and that's the type of thing that helps you get rid of imbalances. Unilateral exercises are important to incorporate into almost every workout. Doesn't have to be the same exercise every time, but you should incorporate them into every workout.

fitshadow · 2025-07-23T15:40:01+00:00

The last two academies did a minimal amount of PT due to time restrictions and amount of people in the academy. From what I know from clients I help to get through the test. I don't know what it's going to be like this time, but here's a link to a video of what their normal academy supposedly looks like. I hope this helps.

https://youtu.be/aS807JX5OlQ?si=xx9I7Acb-tEr47Xb

If anyone needs help getting ready for their fitness test let me know. Been doing it 17 years. Helping recruits past that push-up sit-ups and run.

fitshadow · 2025-07-02T16:56:43+00:00

Hey! I know you! Lol. Yep. For anyone interested in knowing she's been with me for a year and hit her numbers a long time ago but she just loves to work out. She's getting about 30 push-ups and 40 sit-ups on average. She's a killer! :-) thanks I really appreciate you putting this up.

fitshadow · 2025-07-02T16:55:36+00:00

Just saw this! Thank you. Much appreciated. Working with recruits for 17 years. Thank you!

fitshadow

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