How to prepare for SSC CPO PST!

The Staff Selection Commission conducts SSC CPO exam every year for the position of Sub Inspector. The SSC CPO Syllabus hasn’t changed much over the years. It includes the subjects of Reasoning, General Awareness and Knowledge, Quantitative Aptitude and English.

Candidates preparing for the SSC CPO exams know that SSC CPO Previous Year Papers are considered the holy book to clear these exams. This is because previous year papers are indicators of the type of questions asked as well as the level of difficulty that should be anticipated by the candidates.

The CPO selection process however is not just about brains, but also includes the physical fitness goal of the candidates. This article is therefore for those candidates who find it difficult to clear the PST.

The PST comprises race, long jump, high jump as well as shot put for the male candidates. This means that the PST is an assessment of strength as well as stamina. Let us therefore understand how a candidate can build and enhance one’s strength and stamina.

How to train for strength exercises?

Exercises that help to improve strength and endurance are strength exercises. It helps to increase the muscle’s strength, power as well as size. It mainly involves using one’s body weight against resistance. To magnify the benefits, candidates must do strength exercises at least twice a week. It should also be noted that candidates should never work on the same body parts two days in a row.

Examples of muscle/ strength training exercises:

  • Weight lifting
  • Climbing stairs
  • Hill walking
  • Gardening activities like digging and shovelling
  • Cycling
  • Push- ups and sit-ups
  • Squats
  • Yoga

How do I know that it’s enough?

You can judge that you are training sufficiently well when you feel the work on the muscles to the point that you need to take a short break before continuing.

For instance, while  squats, you have to take a break during your reps before continuing. This means that the muscles are being worked at.

How to train to improve stamina?

Stamina is the energy and strength that assists you to undergo physical training for long durations of time. Higher stamina helps you endure soreness and stiffness or any kind of muscle stress when you are training. Let us see how one can improve stamina.

Maintain a healthy and balanced diet

Maintaining a healthy and balanced diet is the key to increasing one’s stamina. Eating a meal that is low-fat and includes plenty of fruits, vegetables and protein rich food helps to fuel the body with energy. Doctors recommend that a third of your diet comprises starches and complex carbs (whole wheat varieties) for long lasting energy. It is always advisable to have several smaller meals than 2-3 larger meals. In case of hunger pangs, we suggest snacking on high energy nut mixes and wholesome fruits like apples, bananas, etc.

Cardiovascular exercises

The term ‘cardiovascular’ represents connection with the heart and blood vessels. Cardiovascular exercises help in building and increasing stamina. Exercises such as running, biking, and dancing helps in strengthening your heart and lungs. It also helps in regulating the supply of oxygen to the body, thereby resulting in increased endurance and stamina .

Do not forget that before you plan any of these exercises, a warm- up before training and a cool down post workout is a must. Warm-ups and cool downs help avoid injuries to muscles. Similarly, hydrate yourself, sip small amounts of water during exercises. This will help you to restore the lost body fluids during exercising. 

Lastly, commit at least an hour, five days a week. Commitment helps in maintaining consistency, which in turn will help you prepare for PST. 

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