Okay all you fitness gurus... i need help!

[Santana28]

I'm testing for a Corrections Officer position. The physical agility test is in 10 days or so.

Most of the tests are reality-based scenarios and nothing to be concerned about. HOWEVER... there is one i am concerned about.

"Task: Perform a reciprocal climb up 20 steps per floor with one hand support on the railing to the top floor. Then, turns around and descends the 20 flights in same fashion within 3:45 minutes."

2 problems - they are ambiguous about the requirements. I have heard both 10 and 20 steps per floor... also, the only building in the area that is over 10 stories high is - yes, the jail. I can't just go ask them to borrow their staircase while i practice.

3:45 minutes 1 way sounds doable, but up AND down? sounds impossible to me. You are NOT allowed to skip steps.

My question - what is the best way to prepare for a test of this type when 20 flights of stairs are no available to practice on? Heck, i dont even have one flight of stairs to practice on.

::sigh:: thank you

[Motor Jax]

a baseball stadium

[Americano]

Go to a local highschool and run up and down their bleachers over and over again. You won't have a handrail to hold on to, so when you can use one on test day it should be easier. Maybe alternate every-other step or something.

Honestly, this doesn't seem like anything too difficult, or maybe you didn't describe it like it will really be. Remember, gravity will be on your side on the way down, and you could always jump down some of the sets of steps.

This is a really weird test...

[Santana28]

Go to a local highschool and run up and down their bleachers over and over again. You won't have a handrail to hold on to, so when you can use one on test day it should be easier. Maybe alternate every-other step or something.

Honestly, this doesn't seem like anything too difficult, or maybe you didn't describe it like it will really be. Remember, gravity will be on your side on the way down, and you could always jump down some of the sets of steps.

This is a really weird test...

All of the tests are reality-based... lifting a person, picking up and putting things on shelves, etc. The jail is supposedly 20 stories tall so they make sure you can run up and down it! Yes, its slightly odd.

I'm fairly horrible at anything requiring long-term endurance. I can't run worth a sh*t. If i could skip stairs, i would feel more confident - but we have to hit every one. If it is 400 stairs total, then yeah.. no problem. 800? That sounds impossible, but it is what the paper says. And unless the jail has 10 stories underground, then i am even more confused because from the outside it appears to be only *10 stories* tall.

If stairs are unavailable to practice on, which exercises could i do at home? running in place? squats? just basic cardio type exercises?

my idea of exercise is grabbing a stick and walking for 20 miles... i'm not exactly a gym rat ;)

[Americano]

All of the tests are reality-based... lifting a person, picking up and putting things on shelves, etc. The jail is supposedly 20 stories tall so they make sure you can run up and down it! Yes, its slightly odd.

I'm fairly horrible at anything requiring long-term endurance. I can't run worth a sh*t. If i could skip stairs, i would feel more confident - but we have to hit every one. If it is 400 stairs total, then yeah.. no problem. 800? That sounds impossible, but it is what the paper says. And unless the jail has 10 stories underground, then i am even more confused because from the outside it appears to be only *10 stories* tall.

If stairs are unavailable to practice on, which exercises could i do at home? running in place? squats? just basic cardio type exercises?

my idea of exercise is grabbing a stick and walking for 20 miles... i'm not exactly a gym rat ;)

Yeah, you'll certainly need aerobic and leg endurance. If you can't practice on stairs then I think your best bet would be running or jump roping. It's unfortunate that your no good at it, but it's probably your best alternative. Try to go out for a run every day. Go for a set time rather than distance and don't worry about your pace. I don't know the geography of where you live but running up hills will certainly translate to better training for stairs.

By the way, many indoor stair systems have two flights of stairs per floor so they can zig-zag up to save space. So perhaps the jail is 10 stories tall with 20 flights of stairs.

ex. from the first floor you'd go up one flight and be on a platform halfway between the two floors, then turn to go up the second flight to reach the second floor.