Police Fitness Test – Preparing For The 300 Meter Sprint

POLICE PHYSICAL FITNESS TESTING

300 fitness test, police physical fitness, law enforcement, police abilities exam, run test, prepare for the fitness testHave you decided that police work is for you, but your fitness level leaves much to be desired? Thanks to the popularity of Fit For Duty Workouts, learning how to get into shape for the 300 meter sprint is not as difficult as you may think.

With a little consistency you will be running farther and faster than you ever thought you could! Below is a weekly workout chart that will help you get into shape for a 300 meter sprint.

You must understand that if you do poorly on any of the following fitness test categories below you’ll be disqualified from the police applicant pool…

  • 300 meter sprint
  • 1.5 mile run
  • pushups/situps
  • sit and reach, dummy drag, fence climb and etc

You may or may not be required to do all of the above exercises at your fitness test, but you will be required to successfully complete one or two of them in a timely manner. In this article, I am going to discuss how to get into shape for the 300 meter sprint, which is usually a tough one for many recruits.

Remember to review a police specific workout program before deciding on what exercises to do as you prepare for your test.

Get Medically Cleared

First, get checked over by a doctor. Especially if you have had previous injuries or if you have not exercised in a while. The saying “an ounce of prevention is better than a pound of cure” is especially true in running. You cannot ignore major pains and expect them to go away.

After a proper warm-up and stretch:

  • Week 1- 50 meter sprint 6 times with short breaks in between.
  • Week 2- 75 meter sprint 6 times with short breaks in between.
  • Week 3- 100 meter sprint 6 times with short breaks in between.
  • Week 4- 150 meter sprint 6 times with short breaks in between.
  • Week 5- 200 meter sprint 6 times with short breaks in between.

Weeks 1 thru5 don’t time sprints this training time should be used to acclimate your body to this type of training. Breaks between sprints should be long enough just to catch your breath but not so long that your muscle begins to cool down.

  • Week 6- 250 meter sprint 4 times with breaks in between. These sprints should be timed.
  • Week 7- 300 meter sprints should be done 2 times with a break in between.

These sprints should be timed. These sprints should be done 2-3 times a week. On days off, strengthen the legs by running hills, by using weight machines and/or light jogging with high leg lifts.

Here’s a complete list by rank of counties, cities and states with the toughest police fitness test standards.

1

Los Angeles County California Los Angeles

2

Cook County Illinois Chicago

3

Harris County Texas Houston

4

Maricopa County Arizona Phoenix

5

San Diego County California San Diego

6

Orange County California Santa Ana

7

Kings County New York Brooklyn

8

Miami-Dade County Florida Miami

9

Dallas County Texas Dallas

10

Queens County New York Kew Gardens, Queens

11

Riverside County California Riverside

12

San Bernardino County California San Bernardino

13

Clark County Nevada Las Vegas

14

King County Washington Seattle

15

Wayne County Michigan Detroit

16

Tarrant County Texas Fort Worth

17

Santa Clara County California San Jose

18

Broward County Florida Fort Lauderdale

19

Bexar County Texas San Antonio

20

New York County New York Manhattan

21

Philadelphia County Pennsylvania Philadelphia

22

Alameda County California Oakland

23

Middlesex County Massachusetts Cambridge and Lowell

24

Suffolk County New York Riverhead

25

Sacramento County California Sacramento

26

Bronx County New York The Bronx

27

Nassau County New York Mineola

28

Palm Beach County Florida West Palm Beach

29

Cuyahoga County Ohio Cleveland

30

Hillsborough County Florida Tampa

31

Allegheny County Pennsylvania Pittsburgh

32

Oakland County Michigan Pontiac

33

Franklin County Ohio Columbus

34

Hennepin County Minnesota Minneapolis

35

Orange County Florida Orlando

36

Fairfax County Virginia Fairfax

37

Contra Costa County California Martinez

38

Salt Lake County Utah Salt Lake City

39

Travis County Texas Austin

40

St. Louis County Missouri Clayton

41

Pima County Arizona Tucson

42

Montgomery County Maryland Rockville

43

Honolulu County Hawaii Honolulu

44

Westchester County New York White Plains

45

Milwaukee County Wisconsin Milwaukee

46

Fresno County California Fresno

47

Shelby County Tennessee Memphis

48

Fulton County Georgia Atlanta

49

Mecklenburg County North Carolina Charlotte

50

Erie County New York Buffalo

51

DuPage County Illinois Wheaton

52

Fairfield County Connecticut Bridgeport

53

Pinellas County Florida Clearwater

54

Bergen County New Jersey Hackensack

55

Marion County Indiana Indianapolis

56

Wake County North Carolina Raleigh

57

Hartford County Connecticut Hartford

58

Duval County Florida Jacksonville

59

Prince George’s County Maryland Upper Marlboro

60

New Haven County Connecticut New Haven

61

Macomb County Michigan Mount Clemens

62

Kern County California Bakersfield

63

Ventura County California Ventura

64

Middlesex County New Jersey New Brunswick

65

Gwinnett County Georgia Lawrenceville

66

San Francisco County California San Francisco

67

Baltimore County Maryland Towson

68

Hamilton County Ohio Cincinnati

69

El Paso County Texas El Paso

70

Montgomery County Pennsylvania Norristown

71

Worcester County Massachusetts Worcester

72

Pierce County Washington Tacoma

73

Essex County New Jersey Newark

74

Collin County Texas McKinney

75

Hidalgo County Texas Edinburg

76

Monroe County New York Rochester

77

Essex County Massachusetts Salem and Lawrence

78

Jefferson County Kentucky Louisville

79

Multnomah County Oregon Portland

80

Suffolk County Massachusetts Boston

81

Oklahoma County Oklahoma Oklahoma City

82

San Mateo County California Redwood City

83

Snohomish County Washington Everett

84

Lake County Illinois Waukegan

85

DeKalb County Georgia Decatur

86

Cobb County Georgia Marietta

87

San Joaquin County California Stockton

88

Will County Illinois Joliet

89

Jackson County Missouri Independence

90

Norfolk County Massachusetts Dedham

91

Denton County Texas Denton

92

Bernalillo County New Mexico Albuquerque

93

Jefferson County Alabama Birmingham

94

Hudson County New Jersey Jersey City

95

Monmouth County New Jersey Freehold Borough

96

Davidson County Tennessee Nashville

97

Providence County Rhode Island Providence

98

Bucks County Pennsylvania Doylestown

99

El Paso County Colorado Colorado Springs

100

Baltimore City Maryland Baltimore
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