Police Fitness Test Requirements- Ace The Situp Test

Sit-ups are exercises used as part of the police Physical Fitness Test. While the push-ups test require muscular strength and muscular endurance of the chest, situps require that you have strength and endurance in your abdominal and hip flexor muscles.

Luckily it is a lot easier to train for the situp test than it has been in years past. This is largely due to applicants following a law enforcement specific workout program rather than the traditional one size fits all exercise plan. In it, you will get a step-by-step, cookbook ready guide on how to improve your situps fast.

Improve the number of  sit-ups you can do by incorporating  abdominal strength and endurance training below.

Weekly Workout Plan to Improve Sit-ups

The sit-ups are designed to measure one’s muscular endurance. It is recommended that when starting a new fitness program that you start your training slowly.

Therefore ,when starting a sit-up program, you should try to do as many sit-ups as you can in one minute to establish a benchmark. After establishing where you are, you will then be able to develop a program based on the following:

  • Week 1- 2 sets of 10 sit-ups four times a week.
  • Week 2- 3 sets of 10 sit-ups four times a week.
  • Week 3- 4 sets of 10 sit-ups four times a week.
  • Week 4- 3 sets of 12 sit-ups four times a week.
  • Week 5- 3 sets of 15 sit-ups four times a week.

After week 5, you should now start to time your sit-ups and see how many you can do in 60 seconds. Your subsequent weeks, you should try to add one or two sit-ups to your sets every week.

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