Specific Push/Pull Strengthening Exercises

                As important as cardio training is for the PARE (or any police testing for that matter), the push/pull machine can be a make or break deal if you’re not strong enough, particularly for women (especially petite women) due to lack of strength compared to men. But, if you incorporate a good strength training program, along with some technique work, you can get through the push/pull with relative ease.

                What are some specific strengthening exercises you can perform? A combination of heavy strength training and bodyweight training. Here’s a list of exercises:

Push	Pull
Bench Press Push-Ups Sledding	Standing or Seated Rows Inverted Rows Pull-Ups

                The bench press and standing (or seated) rows can be performed with heavy weights for 3-5 sets of 4-6 reps. Push-ups, inverted rows, and pull-ups can be performed as bodyweight only, or with resistance, depending on your strength level. For novice trainers, work on perfecting your technique first before you lift heavy. Intermediate and advanced trainers, challenge yourself with heavier weights or different variations of the bodyweight exercises.

                I haven’t mentioned sledding yet. This is a “fun” exercise that works the entire body. It emphasizes leaning into the weights and not just relying on your arms to push, but your entire body, particularly the legs. Choose whatever weight is challenging (beginners can just slide). You can use a sled, a prowler, or be creative for it. Below is a video where I place a couple plates on a mat, which worked just fine:

 

                You can go for time, go for distance, or a combination of. You can combine it with other exercises, as you saw in the video. Sledding is also great for building up your conditioning.

                Start incorporating strength training into your routine, even if you have no weights or a gym to go to. Bodyweight exercises are still great options and can be done anywhere and with infinite variations.