Power Test

[wannabe1]

WHAT DO SOME OF YOU GUYS SUGGEST AS FAR AS GETTING READY FOR A PHYSICAL AGILITY TEST (POWER TEST IN MY STATE) FOR SOMEONE WHO HAS LIMITED FUNDS; CAN'T AFFORD A HEALTH CLUB, BUT I GOT SOME FREE WEIGHTS AND A TRACK BY MY HOME. I NEED TO BE ABLE TO DO 34 SITUPS IN 1 MIN, SIT AND REACH 16 INCHES, BENCH PRESS 87% OF MY WEIGHT 1X ( I GO ABOUT 180), AND RUN 1.5 MI IN ABOUT 14 MIN. IF THERE HAS ANYONE THAT HAS BEEN THRU THIS IN ILLINOIS, JUST HOW HARD IS THE POWER TEST AND ARE THE SITUPS WITH YOUR FEET LOCKED IN OR NOT?

[CPDfan]

The test isn't that bad. If you're out of shape and don't train for it you may have trouble. Most guys (the ones who aren't ready) seem to have trouble with the sit-ups and the run. Download the power test training tips and follow them. I think you can get by with the suggestions they provide.

http://egov.cityofchicago.org/webportal/COCWebPortal/COC_EDITORIAL/power.pdf

Don't take it lightly and test yourself a few times to see where you are weak. Some guys don't prepare and fail. Don't waste your time by showing up unprepared.

Sit ups are with hands behind head and someone is holding your feet/lower legs.

[gtrchk]

I train for all my agility tests with basically the same equipment (or lack thereof). It can be done. I even beat the minimum scores, and when I first tried to run through the test I failed miserably. So it is indeed possible to get into test-worthy condition with minimal fitness equipment.

Good luck to you!:)

[bj74]

I have taken the test and I can tell you, start running as soon as possible, because that is the most difficult part of the test, and the reason I will be taking it again. the other three parts are a piece of cake. the link given on the last post will give you an idea of what you have to do......However what I am doing is preparing my self for a two to three mile run and adding some sprint work for speed....because the run is last and the most grueling part of the power test...oh i almost forgot to add the situps are just your elbow to your knee, you feel it mostly in your quads....hope this helps