So, you’re training for the police force? Here are some ideas that will help you pass their test with flying colors!

I’ve broken down the initial fitness test into segments, and discuss what you can do to train for each element. Please note that these suggestions are not a complete regimen. To achieve the best possible results, you’ll need to orient your training to your specific needs and situation, as well as vary your workouts for maximum effect.

Stage 1: PAT

The 2.5 Kilometre Run.

Men must complete this run in less than 10-12 minutes, women in fewer than 12-14 minutes. The time range is due to allowances made for weight and age.

The best way to train for the 2.5Km run is a combination of long distance training (runs of 4Km or longer) and interval training. Interval training builds up your exercise tolerance rapidly and increases your speed while aiding endurance. Interval training involves a series of short sprints or hard runs (1-2 minutes in duration for this particular event) that are broken up by an equal or lesser time of lighter exercise such as slow jogging. Whatever specific runs and intervals you choose, the cycle is repeated many times in a session. This allows you to simultaneously build both anaerobic and aerobic endurance, giving you the ability to maintain a sustained run at a decent pace.

The Vertical Jump

Men must possess the ability to jump 48cm and women must be able to jump 40cm, straight up in the air.

Measuring your vertical jump can be a bit tricky! I recommend finding a ledge somewhere that’s about the same height as you’ll have to jump during the test, so you can see what you need to accomplish and check your progress. But it’s very important that you remember to start off small and work your way up. An injury is not going to help your chances of passing the test!

To improve your vertical leaping ability, you need to increase the power your legs generate. Start out by doing 4 sets (6-10 reps) of one legged squats twice a week. This will enable your legs to produce the explosive power you need for the vertical jump as well as help with your balance.

To increase your flexibility, stretch your hip flexors daily. Put your feet together, then step back with your right leg into a reverse lunge. Next, reach your right arm up to the ceiling, then bend your torso to the left. Repeat five times on both sides.

Continuous Push-ups

This test measures the maximum number of push-ups you can do continuously, while requiring that you be able to do a minimum of 34 for men and at least 20 for women.

If you have trouble doing push-ups, start off on your knees. Once you can do 10 on your knees, increase the resistance by getting on your toes, the way you’ll have to for the test. Once this becomes easy, if you want to increase your strength faster you can find a hill and do some of the push-ups facing downhill, which puts more resistance on your chest. Remember to keep your arms slightly wider than your shoulders and to lift your chin away from your neck.

Grip Strength

To pass this test, you must display a combined total for both hands of 96kgs for men and 52kgs for women.

You can purchase a hand gripper for this one. Just make sure you find one that allows you to do no more than 8 reps at your starting strength before your muscles grow fatigued. When you manage to work up to three sets of 12 reps it’ll be time to up the resistance.

 

Danny Kettoola