Preparing for the Police Physical Fitness Test

Advice on How to Train for the Police Agility Test: Sit and Reach, 1.5. Mile Run, Sit-ups, Push-ups, & 1 Rep Max Bench Press

 

police fitness testIf you are interested in becoming a police officer in the near future for either a state, local, or federal agency the first obstacle you’ll encounter during the selection process is the physical fitness test (also known as the POWER test in some states). Many departments will administer this particular test first and  the written test at a later time. Other agencies have it set up to where you must take both the written exam and the fitness test on the same day. Some candidates do well on both exams, while others fail.
 
Sadly, I must warn you it seems the great majority of recruits are having a hard time with the fitness test. It’s really no big surprise to me since physical activity among Americans is at an all time low. Even grade schools across the country are getting rid of physical education class.  
 
To help those who are serious about getting physically fit for the PFT, check out the proven methods that will help you with different components of the police officer physical fitness test (also known as the peace officer wellness evaluation report in some states):    
 
1. How To Prepare for the Sit and Reach Test
 
Guidelines: Performing sitting type of stretching exercises daily will increase this area. There are two recommended exercises.
Frequency: 3 times a week
Exercise Instructions #1:   Do 5 repetitions of this exercise. Sit on the ground with legs straight. Slowly extend forward at the waist and extend the fingertips toward the toes (keeping legs straight). Hold for 10 seconds.
Exercise Instructions #2:  Sit on the ground with the legs straight. Wrap a towel around the feet holding each end with each hand. Lean forward and pull gently on the towel extending the torso toward the toes.
  
2. How To Prepare for the Sit-Up Test
 
Frequency: 3 times a week
Exercise Instructions:  The progressive routine is to do as many bent leg sit-ups (hands behind the head) as possible in 1 minute. At least three times a week, do it three times through with only a 1 minute rest between each set. 
 
3. How To Prepare for the 1 Repetition Maximum Bench Press
 
Frequency: Three sets of 8-10 repetitions adding 2 1 Ú2 to 5 pounds every week
Exercise Instructions: If one has access to weights, determine the maximum weight one can bench press one time. Take 50% of that poundage. This will be the training weight. One should be able to do 8-10 repetitions of that weight.
 
* IMPORTANT MESSAGE:
 If one does not have weight equipment then the push-up exercise can be utilized. Determine how many push-ups one can do in 1 minute. At least three times a week, do three sets of the amount one can do in 1 minute.
 
4. How To Prepare for the 1.5 Mile Run
 
Frequency:Depending on your fitness level
Exercise Instructions: Below is a gradual schedule that would enable one to perform a maximum effort for the 1.5 mile run. If one can advance the schedule on a weekly basis, then proceed to the next level. If one can do the distance in less time, then that should be encouraged.
 
Week
Activity
Distance
Time (min.)
Frequency
1
Walk
1 Mile
20′ – 17′
5/Week
2
Walk
1.5 Miles
29′ – 25′
5/Week
3
Walk
2 Miles
35′-32′
5/Week
4
Walk
2 Miles
30′-28′
5/Week
5
Walk/ Jog
2 Miles
27′
5/Week
6
Walk/ Jog
2 Miles
26′
5/Week
7
Walk/ Jog
2 Miles
25′
5/Week
8
Walk/ Jog
2 Miles
24′
4/Week
9
Jog
2 Miles
23′
4/Week
10
Jog
2 Miles
22′
4/Week
11
Jog
2 Miles
21′
4/Week
12
Jog
2 Miles
20′
4/Week
 
If you want a police specific workout program that will help you train for all aspects of the police officer physical fitness test, Click Here Right NOW!
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1 Comment on Preparing for the Police Physical Fitness Test

  1. Hey my name is Max im from germany, so i have some questions about your book and how can i get an US-Cop. must I have mandatory graduation?

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