MDC Physical Fitness Training Guide

WARNING
Before beginning any exercise program you should consult your personal physician to ensure that you are healthy enough to engage in any type of physical activity. These programs are only samples and you should not begin this type of training unless you have consulted with your doctor.

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Aerobic Power – 1.5 Mile Run

The best training program is one that requires the individual to do long, slow distance running. The remedial program is generally designed to increase distance, then reduce time to produce the training effect.

Basic Program

The schedule below is a proven progressive routine. If the individual can advance the schedule on a weekly basis, then proceed to the next level. If the individual can do the distance in less time then do so.

WeekActivityDistanceTimeFrequency
1Walk1 mile17-20 min.5/week
2Walk1.5 mile25-29 min.5/week
3Walk2 miles32-35 min.5/week
4Walk2 miles28-30 min.5/week
5Walk/jog2 miles27 min.5/week
6Walk/jog2 miles26 min.5/week
7Walk/jog2 miles25 min.5/week
8Walk/jog2 miles24 min.5/week
9Jog2 miles23 min.4/week
10Jog2 miles22 min.4/week
11Jog2 miles21 min.4/week
12Jog2 miles20 min.4/week
Successive weeksJog2-3 miles20-30 min.3/week

At the completion of the program, have the individual test him slash herself for the 1.5 mile test period if they do not meet the standard, continue the last week’s (week 12) distance (2 miles) but reduced time by 15 seconds per week.

Special Program for Individuals Who Are Extremely Obese, Inactive And/Or Have Cardiovascular Disease

WeekActivityDistanceTimeFrequency
1Walk.5 mile12min.3/week
2Walk.5 mile10 min.3/week
3Walk1 mile22 min.3/week
4Walk1 mile20 min.3/week
5Walk1 mile19 min.4/week
6Walk1 mile18 min.4/week
7Walk1.5 miles29-30 min.4/week
8Walk1.5 miles28 min.4/week
9Walk1.5 miles26 min.5/week
10Walk1.5 miles24 min.5/week
11Walk2 miles32 min.5/week
12Walk2 miles31 min.5/week
13Walk2.5miles38 min.5/week
14Walk2.5miles37 min.5/week
15Walk3.0 miles48 min5/week
16Walk3.0 miles47 min5/week
17Walk3.0 miles46 min5/week
18Walk3.0 miles45 min or less4/week
After completing this program, the individual should advance to the basic program.

Anaerobic Power – 300 Meter Run

The best training program is to perform Sprint training, especially interval Sprint training.

Basic Program

The first step is to time the individual for an all out effort at 110 yards. This is called initial time or IT.

The second step is to divide the IT by .8 to get a start training time. Then follow the schedule below:

WeekTraining DistanceNumber of times to sprint,
Repetitions
Time for the Sprint,
Training Time
Rest period between sprints,
Rest Time
Frequency
1,2110yards4.80 into IT minus 2-3 sec.2 min.1/week
3,4110yards5.80 into IT minus 5-6 sec.2 min.1/week
5,6220yards6.80 into IT times 22 min.1/week
7,8110yards4.80 into IT times 2 minus 4 sec.2 min.1/week
9,10220yards4.80 into IT times 2 minus 4 sec.2 min.2/week
Successive weeks4220yards.80 into IT times 2 minus 4 sec.2 min.1/week

After the completion of the program, have the individual retest him/herself on the 300 meter run. If they do not meet the standard, continue the last week’s (week 10) distance (220 yards) but reduced the time by 4 seconds per week.

Special Program for Individuals Who Are Extremely Obese, Inactive And/Or Have Cardiovascular Disease

First step. Don’t start this training until the individual has completed the specific aerobic training program for the 1.5 mile run and is on a running schedule.

The second step is to time the individual for an all out effort at 55 yards. This is called initial time or IT.

WeekTraining DistanceNumber of times to sprint,
Repetitions
Time for the Sprint,
Training Time
Rest period between sprints,
Rest Time
Frequency
1,255 yards4.80 into IT2 min.1/week
3,455 yards5.80 into IT minus 1-2 sec.2 min.1/week
5,655 yards6.80 into IT minus 4-5 sec.2 min.1/week
7,8110 yards4.80 into IT times 22 min.1/week
9,10110 yards4.80 into IT times 2 minus 4 sec.2 min.2/week
11,12220 yards4.80 into IT times 42 min.1/week
13,14220 yards4.80 into IT times 4 minus 4 sec.2 min.2/week
Successive weeks220 yards4.80 int IT2 min.2/week

Absolute Upper Body Strength – 1 RM Bench Press

The best training program is a weight training program which requires access to weights. If weights are not available, see push up remedial program.

Basic Program

The first step is to determine the maximum weight the individual can push up one time.

The < strong>second step is to determine 60% of that weight. This will be a weight the individual can do for 8- 10 repetitions. Use the schedule below; if the individual can advance the weight, do so.

REPS (repetitions) = the number of times the exercises performed (number of lifts of the weight)
SETS = the number of times the series of reps are performed.

WeekWeightSetsRepsFrequency
160% of 1RM18-103/week
260% of 1RM28-103/week
360% of 1RM38-103/week
460% of 1RM38-103/week
560% of 1RM plus 5 lbs38-103/week
660% of 1RM plus 5 lbs38-103/week
760% of 1RM plus 10lbs 38-103/week
860% of 1RM plus 10lbs 38-103/week
960% of 1RM plus 10-20 lbs38-103/week
1060% of 1RM plus 10-20 lbs38-103/week
Successive weeks60% of 1RM plus 5 lbs/week38-103/week
After the completion of the program have the individual retest themselves on the 1RM bench press. If they do not meet the standard, have them continue the successive week routine.

Special Program for Individuals Who Are Extremely Obese, Inactive And/Or Have Cardiovascular Disease

This program is identical except the percentage to use is 40% of the 1RM. Once the individual advances to week 10, have him/her move over to the basic program.

Upper Body Muscular Endurance:
Maximum Push up Test
Maximum Sit up Test

The best training program is to perform calisthenic push up exercises. However, bench press program will aid in improvement in this area as well.

Basic Program

The first step is to see how many push ups the individual can do in a minute. That will become the initial training repetition dose or ITRD.

REPS (repetitions) = the number of times the exercises performed (number of lifts of the weight)
SETS = the number of times the series of reps are performed.

WeekSetsRepsFrequency
11ITRD3/week
22ITRD divided by ½3/week
33ITRD divided by ½3/week
43ITRD divided by ½ plus 23/week
53ITRD divided by ½ plus 43/week
63ITRD divided by ½ plus 63/week
73ITRD divided by ½ plus 83/week
83ITRD divided by ½ plus 103/week
Successive weeks3ITRD divided by ½ plus 10 adding ½ additional reps/week3/week
At the completion of the program have the individual retest themselves on the 1 minute sit up. If they do not meet the standard, have them continue the successive week routine.

Special Program for Individuals Who Are Extremely Obese, Inactive And/Or Have Cardiovascular Disease

The same program is followed, only instead of using the push up as the exercise, the modified push up is utilized. Once the individual advances to week 4, move him/her over to the basic program.

Agility – Illinois Agility Run

The best training program is one that requires the individual to do sprint training requiring serpentine movements around obstacles.

Basic Program

The first step is to time the individual for an all-out effort at 60 feet with 6 obstacles @ 10 feet apart.

  • Sprint 60 feet
  • Turn and serpentine around obstacles for 60 feet
  • Turn and serpentine back through obstacles
  • Turn and sprint back to starting line

This is called initial time or IT.

The second step is to divide the IT by .80 to get a starting training time. Then follow the schedule below:

WeekTraining DistanceNumber of times to sprint,
Repetitions
Time for the sprint,
Training Time
Rest period between sprints,
Rest Time
Frequency
1,260 feet4.80 into IT1 min.1/week
3,460 feet5.80 into IT minus 1-2 sec.1 min.1/week
5,660 feet6.80 into IT minus 4-5 sec.1 min.1/week
7,830 feet4.80 into IT divided by 21 min.1/week
9,1030 feet4.80 into IT divided by 2 minus 2 sec.1 min.1/week
Successive weeks30 feet4.80 into IT divided by 2 minus 1 sec/week1 min.1/week

At the completion of the program have the individual retest themselves on the Illinois Agility Run. If they do not meet the standard, have them continue the successive week routine.

Special Program for Individuals Who Are Extremely Obese, Inactive And/Or Have Cardiovascular Disease

Do not start this training until the individual has completed the specific aerobic training program for the 1.5 mile run and is on a running schedule. The same routine would be followed.

Leg Power – Vertical Jump

The best training program is to perform a program of plyometric exercises.

Basic Program

The first step is to select one jump, one bound and one hop – 3 total plyometric exercises.

The second step is to perform each exercise with one set of 10 repetitions, 3 days a week. Do the repetitions ballistically without stopping.

The third step is to rest 3 minutes between each set of each exercise.

WeekExerciseSetsRepsRestFrequency
Double leg vertical jump
Double leg tuck jump
Alternate leg bound
Double leg hop
Single leg hop
Double let speed hop
Double zig zag hop
1103 min.3/week

At the completion of the program have the individual retest themselves on the vertical jump. if they do not need the standard, have them add an additional jump or hop to their weekly routine.

Special Program for Individuals Who Are Extremely Obese, Inactive And/Or Have Cardiovascular Disease

Do not start this training until the individual has completed the specific aerobic training program for the 1.5 mile run and his honey running schedule. Start the individual out with just one plyometric jump exercise and add exercises according to the schedule below:

WeekExercise
11 jump
21 jump and 1 bound
31 jump and 1 bound
41 jump, 1 bound, 1 hop
5Sustain

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