Here is the story. I work at a college and as such, we have our own police force. There is this guy who seems to be a good guy, retired PD from downstate New York. He is trying to get on with the College PD, gone through all the testing. He has one hitch, he can’t bound over a 6’ wall.
This guy is in 50’s, like I said a pretty good guy, and is experienced and smart. Maybe I am feeling for this guy because we are almost the same age (I’m younger, thank you), both Italian, both ex-New Yorkers and I was in the same shape as he is 2 years ago.
Today he was telling me that he was given notice that if he can’t pass the wall in the physical agility test, he is out. The guy is shaped like a potato. His upper arms are about as big around as my wrist and by the way he holds himself, I can tell he has no upper body strength.
That tells me he has no legs either. I asked him what he has been doing to get over the wall and he sort of looks at me with a quizzical look. Getting over a 6’ wall is about 60% technique and 40% strength, as I am sure you all know. So I give him some tips on how get get over the wall.
Then I told him to go find a six foot wall and practice. Today he told me that he tried getting over the wall at the testing center and couldn’t pull himself over. I had to ask again, what are you doing to strength your self? Well, “I have been doing some squats”. DUH!
Okay here is the upshot. He is putting in for an extension based on is age. Technically his cut off is April 3rd. If he can get a 45 day extension, I offered to meet him at the gym (we have one at work) around 6:30 AM on the days I’m off of my three day split and help him work out.
Needless to say, this guy needs to get some muscle on fast. So here is what I was thinking to help him:
Drop sets consisting of all sorts of lat work, dips, bench presses, squats and toe stands.
ALso, mix in some plyametrics (sp?) for his core and explosive leg moves like jumping in place while holding weights. Of course getting him eating clean. As a former NY cop, this may be a real issue.
Of course, all this will depend on hungry he is for the job. But I need a project every now and then.
I miss anything?