Secret Service Physical Fitness Test

If you are looking for information on how to get into the  best shape of your life as you prepare for the secret service physical fitness test, then you’ve come to the right place.  I’ve been  in law enforcement for almost a decade now and the physical fitness test seems to be what eliminates the most applicants from the selection process.

I’m talking about qualified candidates who would have otherwise been great workers but because they were in poor physical conditioning, ultimately got dismissed.  Whatever branch of law enforcement you desire to go into, your fitness level will be measured before you are offered the job and the Secret Service is no different.  If you cannot pass the physical fitness test, you’ll be disqualified. It’s really that simple.

So what is the key to getting into shape for the Secret Service PFT?

It’s rather simple yet overlooked by most Secret Service applicants.

You don’t need to workout long and hard or spend hours slaving away at the gym either. This can, in most cases, be counter productive and result in over training which will put you out of action for weeks at a time. Not exactly what you want if you expect to see serious results before your fitness test.

Instead you need to workout short and intensely.

The key here is INTENSITY. If every time you go to the gym you work out hard with pure focus (no chit chat and looking around) and serious intensity, you will be get an insanely fit physique in no time with very little chance of injury.

The other trick, you need to eat right. That’s right, 80% of your conditioning starts with your diet. If you are working out hard and intense but eating unhealthy food,  you are not going to see the results that you are after. Make sure to eat lean meats and plenty of fruits and vegetables. If you do that,  you will get into shape fast and sail through the Secret Service physical fitness test.

Since I know many applicants don’t have the slightest idea on how to start a fitness program, I’ve created Fit For Duty Workout Program custom made for the Secret Service physical fitness test. This training program is safe and highly effective. Go ahead and get started RIGHT NOW.

Click This Special Link To Download Your Secret Service Workout Guide!

Police Officer Physical Fitness Test Workout Routine

When choosing a workout routine to follow as you prepare for the police physical fitness test, there are  three criteria to follow:

  1. The program is effective. You see actual results.
  2. You enjoy the program.
  3. The program is moderate and sustainable, with a low chance of injury.

If the program can meet those criteria then it certainly may qualify as an optimal police workout program for you. There are more details we can consider to determine if it’s going to be effective and sustainable. The only way to decide if you like a program is to try it and find out.

Police Officer Exercise Program Effectiveness

For a workout program to effectively prepare you for the police officer physical fitness test it must incorporate resistance training and cardiovascular training. To get the most out of cardiovascular training, the program should go beyond aerobics and push you into and out of your anerobic zone. This is an intensity level you cannot maintain for more than a minute or two.

Resistance training is necessary even in female recruits or those who do not wish to build bulky muscles. Those wishing to simply reduce body fat will find it is far easier to lose and maintain lower body fat with a resistance training program. The increased muscle density obtained from resistance training will help to increase metabolism and maintain insulin levels at a more normal rate.

Any program that ignores cardiovascular exercise or muscle-building resistance exercise is  not an effective workout routine and shouldn’t be followed.

Patterns vs. Variety

Most police prospects either want a strict workout routine they follow each time or they want the total opposite. When you’re starting out, either is fine. As you progress, you’ll get less benefit from a strictly regimented program that utilizes identical exercises, sets, reps, resistance, and frequency each week.

The most results will be obtained from a program that mixes up the workouts each day to keep the body constantly challenged. That’s why a police specific workout routine is best for optimal results in a short period of time.

If lack of structure is a problem for you, then you need a solution that offers specific advice on what to do each day. You could hire a personal trainer but that’s can be expensive.

An Exercise Plan of Moderation

Finding an exercise plan that’s moderate, sustainable, and not dangerous is rather challenging. Many programs are based on anecdotal guesswork. They incorporate techniques that are not appropriate for law enforcement training.

Before beginning any program consult with your doctor. You should also evaluate the program to be sure there’s nothing dangerous. You should avoid lifting heavy weights and using quick motions. Eventually these actions could be safe but not until you are thoroughly comfortable with the load and are well-versed in proper lifting technique. Severe back and knee injuries can occur, as well as pulled muscles, tendons, ligaments, and injuries to other joints.

Always practice good form when lifting weights. If you don’t know proper exercise technique, consult with a personal trainer or physical therapist to teach you.

Where to Turn?

I recommend you try a police specific workout program. You’ll get a new workout routine each week and exercise logging tools so you can track your workout progress. You don’t need weights and you can perform all of the exercises from home.

How to Get Into Shape for the Police Physical Fitness Test

If you want to get into law enforcement but you are overweight or out of shape, this article is for you. I don’t care if you want to be a local police officer, state trooper, or a sheriff deputy, you will be required to pass the physical fitness test.  If you’re ready to get into shape for the police agility test, here are the top 8 police fitness must do’s.

  • 45 Minutes a day

If you can’t put in 45 minutes in the gym or at the park to train for the physical fitness test, then you aren’t police material. Just 45 minuets,  3-4 times a week is all you need to get in the best shape of your life. You will rev up your metabolism and get you burning calories in no time.

  • Do resistance training

Doing cardio all the time is not only unsafe but it’s not a very effective workout routine. The key is to follow an exercise program that incorporates both strength training and cardiovascular improvement simultaneously. That’s why I recommend following a law enforcement specific workout program instead of following a One-Size-Fits-All workout plan. Strength training will build muscle and it will help you burn more calories as well.

  • Write it down

Keeping a food journal may seem unnecessary but this is the best way to open your eyes to what you’ve been eating. Keeping track of every morsel you put in your mouth will have you changing your eating habits ASAP.

  • Buddy up

When training for the police officer physical fitness test you don’t want to go at it alone. Going to the gym solo will get old real quick. Why not go with a friend? You could even get a personal trainer! It’ll make the time fly and you’ll always have someone to give you that extra push.

  • Lunges

Yes, we all hate them but doing this annoying and difficult exercise will give you a lot of bang for your buck.

  • Eat

The most dangerous habit you can develop while trying to get fit is skipping meals. Eat and do it often. Breakfast, lunch, dinner and two snacks in between is healthy. This will also keep your metabolism up therefore helping you burn more fat.

  • Water

In my opinion, it’s God’s best invention. Stay hydrated. Water keeps you feeling full and gives you the energy you need to keep on target with weight loss goals.

  • Keep salt at bay

While drinking water is awesome, retaining it by eating too much salt is not. Cutback on the salt and you’ll cutback on your weight.

Click This Special Link To Download Your Law Enforcement Specific Workout Plan

Best Ways to Pass the Law Enforcement Fitness Test

Circuit training exercise is one of the best ways to get in shape for the law enforcement physical fitness test. I don’t care if your fitness test is for  a federal agency like (FBI, DEA, ATF, Secret Service) or a local agency (city police, sheriff deputy or state trooper). It doesn’t matter what the fitness standards are because if you do circuit training workouts consistently, you’ll get into shape faster than you ever thought possible.

In fact, if you follow a professionally designed law enforcement specific circuit training system like the one outlined in  Fit For Duty Workout Program, you can get more results in 20 minutes than most people get in 90 minutes!

One of the advantages of circuit workouts is you get to ditch the long, slow, boring cardio for good. You don’t need it; it’s a waste of time. Instead, combine resistance training and interval training into a circuit and you’ll get into shape faster for the law enforcement physical fitness test.

The best way to do your circuit training is by alternating between a lower body exercise and an upper body exercise. You also need to have the most difficult exercises placed at the start of the circuit.

Finally, make sure you use non-competing exercises placed back to back. That means you don’t want to have one exercise in the circuit that fatigues a muscle group followed by another exercise that fatigues the same muscle group. I call those competing exercises.

An example would be doing a dumbbell row followed by dumbbell split squat. Both exercises rely on grip strength, so that would be a bad combination. Instead, follow the dumbbell row with a single-leg reaching lunge (no weight), single-leg squat (no weight), or barbell split squat so that your grip muscles get to rest.

So let’s take a look at a solid police specific circuit training exercise routine. The first thing you need to do is a total body warm-up. Start with a mini-circuit of prisoner squats, pushups, and reverse lunges.

Now you’re ready for the real circuit ; although I suggest doing a warm-up circuit as well. Do one round, six reps per exercise and use 50% of the weight that you’ll use in the circuit. That’s a great way to prep for the circuit. The entire warm-up should take about 5 minutes.

In the real work circuit, you’ll start with a tough lower body exercise such as squats or split squats. Next, you’ll follow that with a pushing exercise. For simplicity, a bodyweight exercise, any pushup variation, will help you move through the circuit faster. Then move to a pulling exercise, such as bodyweight rows, pull-ups, dumbbell rows, or seated rows.

The fourth exercise in the law enforcement focused circuit will be a single-leg exercise or it could be an exercise for the back of the legs such as Stability Ball Leg Curls. Finally, the fifth exercise in the circuit should be a total body ab exercise such as Mountain Climbers, Stability Ball Rollouts or Hanging Knees Raises.

Overall, that’s a tough total body circuit that uses only five exercises. If you want to add interval training to the circuit, there are two ways you can do it. First, I prefer separating the interval training and doing it after you’re finished with the circuit. However, the second way to do it is as the 6th exercise (after the abs) and then repeat the circuit again.

Either way, you’ll get into shape relatively fast as you prepare for the police officer physical fitness test with these law enforcement specific circuit training exercises. If you leave the intervals for later, you’ll be stronger on all exercises since intervals will add to the fatigue.

Circuit training is fun, fast, and effective. You won’t get as strong as you would with supersets but you’ll still be able to sculpt your body and get into shape faster than you would with a long, slow, boring cardio exercise program.

Click This Special Link For More Law Enforcement Focused Workout Tips!

Workouts for the Police Officer Fitness Standards

Circuit training is a great workout routine for law enforcement applicants (FBI, DEA, ATF, State Trooper, Local Police officers) who are training for the physical fitness test, training academy, or simply want to get into better shape.

Circuit training workouts can be perfect for working adults who are short on time. Although this training technique is far quicker, it is just as effective. If I didn’t think this workout routine could help you prepare for your law enforcement career, I wouldn’t have bothered posting it on this blog.

The great thing about circuit training is the pace  you’ll have to maintain in order to complete the workout. That’s not hard to do if you put all your energy and focus into the workout.  The best thing about this fast pace exercise routine is it promotes both muscular development and cardiovascular improvement together. I know that probably wonn’t mean much to beginners, but if you want a career in law enforcement, you must have a good balance of muscular strength and aerobic capacity for the physical fitness standards.

Instructions For The Workout:

Complete the entire Police Specific Workout Routine within 40-minutes  or go through it twice for a longer workout.  Modify any exercises as needed and skip any moves that cause discomfort or pain.

5 minutes:    Warm up with light cardio
5 minutes:    Intense cardio exercise (running, speed-walking, etc. maintaining a hard pace.
7 minutes:  Complete one minute of each exercise below.
Lunge With Bicep Curl – In split stance, slowly lower into lunge (front and back legs at 90 degrees), and curl forearms towards shoulders.  Repeat for 12 reps, then switch sides.
Bent Over Row with Tricep Kickbacks – In split stance, bend over to 45 degrees, abs in and back flat.  Bend elbows and bring weights towards the rib cage, then straighten elbows, squeezing the triceps.  Repeat for 1 minute.
Plie Squat with Tricep Extension – In wide stance, with toes out, lower into a plie squat (keeping knees behind toes), while bending arm to 90 degrees, weight directly behind the head.  Push through the heels to standing, while straightening the arm (but don’t lock elbow!)  Repeat for 12 reps and then switch arms.
Narrow-Stance Squat with Lateral Raise – In narrow stance, lower into squat (knees behind toes) while lifting the arms straight out to shoulder level, elbows slightly bent, abdominals pulled in.  Repeat for 1 minute.
Walking Lunge with Overhead Press – Hold weights over the shoulders and step forward with the right foot into a lunge.  As you bring the left foot forward, press the weights overhead.  Lower the weights and lunge with the left foot with an overhead press.  Repeat for 1 minute.
Plank With Leg Extension – In plank position (with feet on the ball – optional), slowly lift one leg while keeping hips and shoulders square, abs in.  Hold for 30 seconds, switch legs.
Push Up – In push up position (on knees or toes) bend elbows and slowly lower into push up until elbows are at 90 degrees, abs pulled in.  Push up to starting position.
5 minutes:    Intense cardio (jump roping, running, walking, etc.) maintaining a hard pace.
7 minutes:    Complete another circuit of the exercises, doing each for 1 minute, no rest between exercises
5 minutes:    Cool down and stretching
Total Workout Time:  34 minutes

Making it easier:  Perform only one circuit, or do each exercise for 30 seconds instead of 1 minute

Making it harder:  Perform three circuits and/or use heavier weights.

For a complete 26 weeks police officer specific workout routine, which includes a daily meal plan, visit our Law Enforcement Physical Fitness Help Center.