Police Fitness Test – Sample Workout to Pass the Physical Fitness Test

Whether you want to be a city policemen,  state police officer, deputy sheriff, FBI agent, DEA, and/or ATF agent you must successfully pass the Law Enforcement Physical Fitness Test. The Police Fitness Test was designed to measure muscular strength, endurance, anaerobic capacity, and aerobic power with very limited recovery period between exercise stations. To prepare for the law enforcement fitness test, I suggest all prospects adhere to a police specific workout program specially designed for police officers and/or federal agent recruits.

I suggest every prospect switch up your workout every 4 weeks to maximize your results. If you continue doing the same workout day in and day out you will cause the body to adapt to the training, and as a result you will plateau. When searching for a workout plan to prepare for your fitness test, try locating an exercise program that encompass all of the following categories:

  • Muscular Strength & Endurance (sit-ups, push-ups & pull-ups)
  • Aerobic Power (1.5 mile run)
  • Anaerobic Power (300-meter sprint)
  • Interval Training

Those four elements in a workout program are absolutely critical when preparing for the police fitness test. That is why I suggest using a police specific workout plan that has all four elements integrated into the workout plan. The Internet and fitness magazines act as information hubs for workout plans for bodybuilders and/or sports , so don’t just download any workout unless it is a total body policemen specific exercise plan.

Here’s a good sample workout program that will help you pass any law enforcement fitness test:

Instructions for the Workout:

Complete the entire Police Specific Workout Routine within 40-minute  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. bilateralrow3 small Workouts For The Police Officer Fitness Standards kickback up Workouts For The Police Officer Fitness Standards
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. plankleglift small Workouts For The Police Officer Fitness Standards
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. pushup2 small Workouts For The Police Officer Fitness Standards
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.