How Does One Prepare?

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Preparing for the Sit & Reach Test
Performing sitting type of stretching exercises daily will increase this area. There are 2 recommended exercises:
  • Sit and Reach: Do 5 repetitions of this exercise. Sit on the ground with legs straight. Slowly extend forward at the waist and extend the fingertips toward the toes (keeping legs straight). Hold for 10 seconds.
  • Towel Stretch: Sit on the ground with the legs straight. Wrap a towel around the feet holding each end with each hand. Lean forward and pull gently on the towel extending the torso toward the toes.
Preparing for the Sit-Up Test
The progressive routine is to do as many bent leg sit-ups (hands behind the head) as possible in 1 minute. Practice at least 3 times a week. Do 3 sets (3 groups of the number of repetitions one did in 1 minute).

Preparing for the 1 Repetition Maximum Bench Press

If one has access to weights, determine the maximum weight one can bench press 1 time. Take 50% of that poundage. This will be the training weight. One should be able to do 8-10 repetitions of that weight. Do 3 sets of 8-10 repetitions adding 2 1 Ú2 to 5 pounds every week. If one does not have weight equipment, then the push-up exercise can be utilized. Determine how many push-ups one can do in 1 minute. At least 3 times a week, do 3 sets of the amount one can do in 1 minute.

Preparing for the 1.5 Mile Run

Below is a gradual schedule that would enable one to perform a maximum effort for the 1.5 mile run. If one can advance the schedule on a weekly basis, then proceed to the next level. If one can do the distance in less time, then that should be encouraged.
Week Activity Distance Time Frequency
1 Walk 1 Mile
20 - 17 Minutes
2 Walk 1.5 Miles
29 - 25 Minutes
3 Walk 2 Miles
35 - 32 Minutes
4 Walk 2 Miles
30 - 28 Minutes
5 Walk / Jog
2 Miles
27 Minutes
6 Walk / Jog
2 Miles
26 Minutes
7 Walk / Jog
2 Miles 25 Minutes
8 Walk / Jog
2 Miles
24 Minutes
9 Jog 2 Miles
23 Minutes
10 Jog 2 Miles
22 Minutes
11 Jog 2 Miles
21 Minutes
12 Jog 2 Miles
20 Minutes