Police Physical Fitness Test – Improve Your Push-ups FAST!

If you want to drastically improve your push-ups as you prepare for the police officer physical agility test, then keep reading. The one mistake that candidates make when training for the police fitness test is doing too much cardio and forgetting about their upper body strength. The majority of law enforcement agencies will test your cardiovascular power as well as your muscular strength through a one rep bench press or push-ups.

That’s why it is so important to follow a workout program that includes not only cardio training but strength training as well. I give you a step-by-step blueprint on how to effectively train for the physical assessment test in my new Fit For Duty workout program.

Here’s how to improve your push-ups FAST!

So you are wondering how to increase the number of your push-ups as you prepare for the police officer physical fitness test? I’m going to give you a rather simple formula that you can follow that will allow you to do this quickly.

Tip 1: The very first thing that you need to do in order to figure out how to improve your total number of push-ups is to test yourself to find out how many you are capable of doing. You’ll want to do as many as you can. I explain how to do this in great detail in my Police Specific Workout Program.

I’m going to assume that your technique is sound and that you have a legitimate test and knowledge of your true number. Make sure that your range of motion is full and that is NO cheating during the test. Once you have your number now its time to move on to improving it!

Tip 2: Let’s say the most you are capable of doing is 10. From here on out, you will practice your push-ups 2-3 times a day, everyday of the week! Yes, I said 2-3 times a day everyday. So every time you go to practice your push-ups, you won’t do 10 but rather only about 5 or 6.

By doing this, you are not training the muscle to failure and you are only doing a single set. The key here is you will be doing this single set of 5 or 6 reps three times a day! This means that the volume of your push-ups are ranging between 15 and 18 per day! By now you probably see where I’m going with this.

After about a week you’ll find that practicing your set of 5 or 6 will become ,so this is where you’ll want to start to practice more like 7 or 8 up to 3 times a day. From here, you will eventually be able to practice 10 or more times a day. This is where your overall number can be tripled or more in a short period of time.

Workout Program for ATF, DEA & FBI Recruits

Getting into Shape Program for ATF, DEA & FBI Applicants

The best workout routine for those applying to become a federal police officer (ATF, DEA, FBI)  is one that incorporates strength training and cardiovascular endurance.  The normal hiring procedure requires an applicant to pass the physical fitness test (PFT)before he/she can become a law enforcement official under the federal government umbrella.

All three federal government agencies (ATF, DEA, and FBI) have a physical fitness test that potential prospects must successfully complete with a satisfactory score before moving ahead in the selection process. If a prospect is overweight or out-of-shape, their chance of passing the PFT test is zero.

One of the reasons  prospective applicants fail the physical fitness test is not because of laziness, but rather a lack of fitness knowledge about how to effective train for the law enforcement fitness physical test.

To get into great shape for the PFT, I recommend that a candidate follow a police specific workout program specifically designed for the ATF, FBI, and DEA fitness standards. You don’t want to get a one-size-fits all workout routine that was never created for law enforcement in mind. You’ll either build too much muscle that will hinder your run time or you’ll get so weak that you won’t be able to do ten simple push-ups.

Here’s a workout routine that works for the ATF, FBI, & DEA fitness standards:

A great law enforcement workout routine is one that incorporates both resistance training and cardiovascular improvement exercises. There are a wide variety of fitness programs I can think of that include both, but the one I think will produce the most results in the shortest amount of time without weights is bodyweight exercises. The idea that you can’t get into shape without equipment is untrue. In fact, if you know what you’re doing, you can get into great shape doing body weight exercises.

Here are just a few body weight workouts that will do the job fast!

Core Group of Bodyweight Exercises

Using only your body weight, there are many different types of exercise combinations that can be accomplished. Here are a few examples of the exercises that have given me great results. Most bodyweight exercises require you to make compound movements throughout your routine. You will achieve far more muscle growth when you do compound movements. Consider the muscles that are used to do isolated exercises such as bicep curls and bench presses, yet when you do bodyweight exercises such as pull-ups and push-ups, you use a wider range of muscle groups.

The burpee is an exercise that will give you a full body workout. You start off in a standing position, move to a squat and then throw your legs into a push-up position. One you complete a push-up, you need to quickly bring your legs back into the squatting position and jump up to stand again. This combination will give you a fantastic arm and leg workout and will give you some excellent cardio work as well.

Upper Bodyweight Exercises

Perhaps the top staple of any bodyweight routine is the pull-up. You just need something to hang from in order to do it. A wall-mounted pull-up bar will fit the bill for this exercise. You can do several different types of pull-ups such as the wide grip, narrow grip, overhand grip, and the underhand grip to name a few.

Another great exercise is the “dip” which can be completed between two chairs or any other supportive type of object. If you want to go all out, there is a machine called a dip station that you can use too. To complete a dip, just lower your body until your arms are parallel with the ground and then push back up. Dips will work your triceps and your chest muscles.

Another staple exercise is the push-up . It would be impossible to find a successful bodyweight routine that did not have push-ups as a key element. No equipment or other objects are required to complete a proper push-up. As with the pull-ups, there are many different types of push-ups that you can do to mix things up such as decline push-ups, which work the upper chest; closed grip push-ups that work the triceps; as well as wide grip, dive bomb, one-armed, Hindu and even regular push-ups.

Lower Bodyweight Exercises

One more element that you need to know about are squats. All you need to do is squat down, stand back up and repeat. If this is too easy for you there are other moves. You can try out one-legged squats or even squat jumps.

For extra lower bodyweight exercise, you should try out a variety of plyometric exercises. These include lateral jumps, depth jumps, leap ups and step ups. All of these exercises help to increase strength in the calf, hamstring, and quad regions.

Ab Exercises
If you really want to help your abs get in shape you can forget about crunches. By utilizing a simple plank routine you can achieve much more. A lot of people think that planks are just a yoga type exercise. However, you will see amazing results if you can do left, right and straight planks for up to 3 minutes each position.

Once again, you won’t need any fancy equipment or a lot of space to accomplish these exercises. This is the core foundation of what a law enforcement body weight workout routine is based on. Start using your bodyweight to build a fitness test ready physique today. The best way to get started and get into incredible shape is to Download a Law Enforcement Specific Workout Program. Good Luck!