Updated Ontario Fitness Pin Standards

[HD48]

Does anyone know where I can get a PDF (or document) that outlines the new standards for the Ontario Law Enforcement Fitness Pin? I can find plenty of the old one online. The new one has replaced the sit-ups for a lower back endurance / plank thing.
I have checked their website but they don't seem to have the standards on there. OPP and London police have the old one in their sites.

Thanks for your help,

HD48

[26point2]

http://www.pfpo.org/index.php/2013-01-12-19-00-53/ontario-police-fitness-pin-award-program

[devilwoman]

The new one has replaced the sit-ups for a lower back endurance / plank thing.

Which is not fun at all......kettlebell swings and deadlifts are your friend for this one.

[HD48]

Thanks for the link 26point2. I missed that link earlier this morning.

And I agree - It can be a nasty one. Given amount of sitting we do, along with the weight on our lower backs, its probably a good test.

HD48

[48highlander]

The new one has replaced the useless sit-ups for a more accurate assessment of core strength and endurance

Fixed that for you.

[Shawshank]

I just watched the video of the core stamina. It looks so simple, yet I am sure I would be crying by the 3 minute mark.

[devilwoman]

I believe it's harder for guys, as y'all tend to be heavier in the upper body. By 2:30 I start to shake.

[Shawshank]

When I can, I will get my wife to hold my legs and I will see how I do. I figure a big deadlift has to count for something in there.

[rntacp]

I've done it twice now, once using a roman chair and once using the method where someone sits on your legs. A tip for the second method, make sure the person sits far enough back on your legs. I found the roman chair a lot easier and more practical, but not everyone can facilitate this. Most are using the sitting on your legs method, which I found pretty lame. Either way, I personally didn't find it that difficult. A lot harder than the previous "curl ups" though.

[Kopparoo2b]

I agree with Highlander, this is a much better indicator of core strength. I personally like it over the 'sit-up' test. Makes me feel like all my hard work each week has paid off

[mack_silent]

I've never tried this new lower back plank, what would be some good exercises to ensure success with it?

[basketcase]

Back extensions and plank.

[mack_silent]

Awesome, I do lots of those two exercises.
I have also added hyper extensions with weights, just wish my gym had one of the roman chairs.

[48highlander]

I've never tried this new lower back plank, what would be some good exercises to ensure success with it?

Heavy Squats/Deadlifts/Presses.