How to Prepare for the Police Physical Fitness Test

It takes hard work and determination to pass the police physical fitness test.

Applying to become a police officer is a long and arduous process. Every step of the way is designed to weed out the undesirable candidates and recruit those with the best potential to become effective officers. Even if potential trainees get through all of the written tests and background checks, they still must pass a grueling physical fitness test. A candidate should work on increasing strength, endurance and speed for as much time as possible prior to the test.

Things You'll Need

• Exercise equipment

Instructions

1. Change you eating habits. Eat six small meals, each containing protein and complex carbohydrates complemented by green vegetables. Eat lean protein, such as chicken and fish, to build muscle. The complex carbohydrates provide the energy you need to get through your workouts. Just be sure to stick to whole grains and fruits. Processed carbs, like white rice or white pasta, will spike your glucose levels and won't burn off as quickly, leading to weight gain.

2. Build your muscles through weight training. Work different body parts daily. Never train the same area on consecutive days. Perform each exercise to failure, which is the point where you can not perform another repetition without breaking your form. Strive to achieve failure between eight and 10 repetitions to build muscle. Increase the weight if you can perform more than 10 repetitions with perfect form.

3. Increase your endurance with cardiovascular training. Run on a daily basis. The best time to run is in the morning on an empty stomach. This leans you, complements your strength training and improves your endurance. Most police physical fitness tests involve a 1- to 2-mile run. Do not stop until you can at least run that distance without crashing.

4. Practice speed on individual exercises. In order to pass the police physical fitness test, you need to perform maximum repetitions of various exercises in a set time frame, usually one minute. These exercises vary from department to department, but usually they include push-ups and sit-ups. Start slowly, concentrate on good form (as they will dock you points if you don't do them properly) and build your speed as you improve. Most departments will post their minimum requirements, but you should train yourself to easily surpass them to give you the best chance at success.

References

• Ace Any Law Enforcement Physical Fitness Test