NYSP Recruitment Center: Training Info

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	Governor Addresses 88 New State Troopers Albany, NY (June 9, 2009) - Governor David A. Paterson and New York State Police Superintendent Harry J. Corbitt today honored 88 new troopers at ceremonies marking the completion of the 197th Session of the Basic School of the New York State Police Academy. The new troopers will report for field duty on June 23, 2009, and for the following ten weeks will be evaluated under a field-training program supervised by senior Field Training Officers. [read more]


	New Troop G Headquarters Plans Move Forward (Albany, NY - March 13, 2009) - Plans to build a new Troop G Headquarters for the New York State Police continue to move forward. As a result of major deficiencies and the outdated state of the current facility built in Loudonville in 1957, the State Police initiated relocation plans in January of 2003. Legislation authorized the sale of the current Troop G Headquarters property to Siena College in August of 2003, and in June of 2006 the transfer of ownership was executed. State Police anticipate breaking ground for site preparation in June of this year. [read more]

Training Information

Improving your sit up [Text Doc]

Improving your push-up [Text Doc]

New Section

Training: Cardiovascular Program

This starter program is based on recommendations from the Cooper Institute for Aerobics Research. You may adjust the distance, time and frequency to your own needs and fitness level.

Week	Activity	Distance (Miles)	Time Goal (Minutes)	Frequency per Week
1	walk	2.0	32:00	3
2	walk	3.0	48:00	3
3	walk/jog	2.0	26:00	4
4	walk/jog	2.0	24:00	4
5	jog	2.	22:00	4
6	jog	2.0	20:00	4
7	jog	2.5	25:00	4
8	jog	2.5	23:00	4
9	jog	3.0	30:00	4
10	jog	3.0	27:00	4

New Section

Training: Dynamic Strength Program

This is a beginner level program. You may adjust the increase in repetitions per week to your own needs and fitness level.

Step	Week	Activity
1	Self Test	Determine the number of sit-ups (repetitions) you can perform in one minute. Determine the maximum number of push-ups (repetitions) you can perform in one continuous effort.
2	1	Do 2 sets at 1/2 the number of the sit-ups and push-ups you performed in your self tests.
3	2 & 3	Do 3 sets at 1/2 the number of sit-ups and push-ups you performed in your self tests.
4	4+	Continue to do 3 sets. Add 1 to 2 repetitions per week to each exercise.

New Section

Training: Stretching and Flexibility

Warm-up

Before doing any exercises or stretching, it is important to elevate your body temperature to avoid injury. Warm-up by walking and/or jogging slowly. Perform a warm-up set(s) of the exercise you are about to do by completing a few repetitions and then resting for a short period.

Stretching Basics

If you have had any recent surgery, muscle or joint problems, consult your personal health care professional before starting a stretching or exercise program.

Only hold stretch tensions that feel good to you.
The key to stretching is to be relaxed while you concentrate on the area being stretched.
Your breathing should be slow, deep and rhythmical.
Don't worry about how far you can stretch.
Be consistent.
Regular stretching will promote greater flexibility and improved performance.

Easy Stretch

The easy stretch reduces tightness and prepares muscle tissues for the developmental stretch.

The easy stretch should be done slowly without bouncing.
Never stretch to the point of pain or discomfort.
Hold an easy stretch for 5 to 10 seconds.
As you hold this stretch the feeling of tension should diminish. If it doesn't, ease off slightly to more comfortable stretch.

Developmental Stretch

The developmental stretch is performed after holding the easy stretch and moving a fraction of an inch further into the stretch or until you feel mild tension again. The developmental stretch reduces tension and over time will safely increase flexibility.

The developmental stretch should be held for 5 to 20 seconds.
The feeling of stretch tension should slightly diminish or stay the same.
If the tension increases or becomes painful, you are overstretching. Ease off slightly to a comfortable stretch.