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Police Academy 3: Back in Training (1986)
IMDB rating: 4.10
Plot: When police funding is cut, the Governor announces he must close one of the academies. To make it fair, the two police academies must compete against each other to stay in operation. Mauser persuades two officers in Lassard’s academy to better his odds, but things don’t quite turn out as expected…
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find and download movie here Police Academy 3: Back in Training
Directors: Paris Jerry
Actors: Guttenberg Steve,Smith Bubba,Graf David,Winslow Michael,Metrano Art,Kazurinsky Tim,Goldthwait Bob,Gaynes George,Thomson Scott,von Hoffman Brant,Mahler Bruce,Nelson Ed,Comedy,Crime,
Any advice for a beginning runner?
I am starting the police academy in 2 weeks and am trying to get myself physically ready for it. I am fairly active but it is mostly walking and cardio like the elliptical. I have never been a runner but am trying to become one to prepare for the academy.
Any ideas for a beginning runner’s routine? I started running 3 weeks ago. I try to go for 15-20 minutes but I tire so I have to run walk. I think I am trying to go too fast when I run. I run 3-4 times a week. I also am running on asphalt and the impact is killing me. I have bad shin splints. I try to warm up and cool down a couple of minutes, then stretch. I don’t think I’m stretching properly though. Anyone know of a good stretching routine for runners? Any suggestions on the best way to condition myself to get used to running? I am totally lost and feel like the last 3 weeks have been for nothing. I have 2 more weeks until the pre-academy, then 9 weeks until the academy starts. Is that enough time to my body prepared and if so, does anyone know a of good training program?
Thanks!
Shin splints are fairly common in new runners that take to the roads for their first runs. Initially, the best way to cure shin splints for a short period of time is to run on grass, bark, or dirt.
15-20 minutes is a good starting time, actually, but for maximum gain, you’ll want to follow a training schedule similar to this:
Monday: 2 miles, kept up at a jog, no walking if possible. After you complete your run, wait 3 minutes, then do two 100 metre sprints.
Tuesday: 1 mile, kept up at a brisk pace, faster than you ran Monday’s 2 miles. Try to go for 8:30-9:00 for the mile. Finish a three minute break, then four 150 metre sprints with three minutes of space between them.
Wednesday: 2.5 – 3 miles, Monday’s pace. If you take the second mile hard, you can take a 3-5 minute walking break between your second and third miles. No sprints.
Thursday: 2 miles, easy pace. Three 150 metre sprints.
Friday: 26 – 30 minutes: Go out for 15 minutes at a decent pace. When you hit the 15 minute mark, turn around and come back faster than you went out, going that same distance. I call these ones In ‘n’ Outs. Ideally, you will come back in 13 minutes. Make sure to finish with a sprint, if you can. After at 5 minutes of recovery, do two 100 metre sprints.
Saturday: Rest. Don’t run at all. Don’t even think of running. Treat yourself to lots of fruit, and sit around all day if you like.
Sunday: 30 minute run at a slow pace, but jogging the whole time if you can. Ideally, this will be about 2.5 miles.
WEEK 2
Monday: 1.5 miles, hard. You should not be able to talk at this pace. A few words, maybe. A conversation, no way. When you finish this 1.5 miles, wait a few minutes, catch your breath, and jog for about 5 minutes for a cool-down. Two 200 metre sprints.
Tuesday: 3.5-4 mile run. This is going to seem like a very long run, and should take between 35 and 45 minutes, probably closer to the latter. Go at a slower and steady pace – you should be able to converse with someone, but sound fairly winded. By the end, your legs should be more tired than your cardio. Skip the sprints today.
Wednesday: Intervals. Go on a 10 minute warm up run. Run one 1600 metre (a mile) hard. As in, you will be nearly dying by the end. Take a four minute break, longer if your breathing is out of control. Run one 800 metre hard. This time should be less than 1/2 of your 1600 metre time. Three to four minute break. Run another 800 metres hard. This will honestly feel like your hardest workout, but it will be so beneficial in the long run (No pun intended). 5-10 minute slow cool down. By slow, I mean a very slow jog. Wait three minutes, then do three 150 metre sprints. Don’t forget, you get a three minute break in between each. Three minutes is good because it gives you time to recover, but you do not stiffen up from the break.
Thursday: 4 mile walk. That’s right, walk. This does not mean casually amble through the park, however. Keep up a brisk pace. End with a few minutes of jogging, then do four 200 metre sprints. Push it on each one.
Friday: 3 miles at a brisk pace. Running, not walking. If you need to take a short walking break at the halfway point, fine. If you aren’t dying at 1.5 miles, do not stop for the break. If you get tired in the last half-mile, try to push it to the back of your head. If anything, speed up. Speeding up for the last hundred metres especially at the end of the workout does wonders, trust me on that one. You should be ending faster than you started.
Saturday: 40 – 45 minutes. Again, this will seem long. If you are feeling more-than-normal sore (in the not-good way), your legs are starting to cramp up from the day before, or you wake up feeling energy-deprived, back down to 30-35 minutes. Five 100 metres sprints to end.
Sunday: Just go on a 10 minute run to keep you loose for the Monday (assuming you start on Monday). No sprints.
Core: You should be doing core exercises like 6 inches, plank, crunches, and other such things after every run, every day. A good core workout after a run looks like this:
Plank: 1 min 30 seconds
6 Inches: 45 seconds
50 front crunches
25 side crunches on left
25 side crunches on right
It only takes 10 minutes at the most, but you would be suprised how much core has to do with running. This will improve running to some degree, especially when you get into later runs of 5-6 miles. Core has a bigger impact than one might think on a simple run.
Stretches: Honestly, runners don’t stretch much in comparison to other sports. I would hit the calves, quads, and hamstrings, however. "Figure 4" works best for hamstrings for me (because I’m not very flexible). Holding your ankle behind your backside with your arm works your quads (I’m guessing you know what I’m talking about), and I usually put one foot forward with the other back further, keeping my back foot pointed forward and on the ground, and leaning forward to work calves.
Good luck!
| Oct 13, 2009
for stretching try keeping your heels on the ground and raise your feet up. for the running try to do 40m sprints. do that take a rest you should be doing it in under 5.5 seconds. for more distance try this on a football field run the 100 yards in about 17 seconds walk the end zone go around the whole field 3 times and take a break then do it 2 more. then try doing a 12 min run on a track. aim for at least 5 laps 6 is really good. RUN FOREST!!!!
Robbie | Oct 12, 2009
Run around your house 10 times in a running motion, but take small and slow steps. If you can’t run around your house, then just run in a little circle 100 times. Then keep pushing yoursef foward a little more every day.
Normandude | Oct 12, 2009
