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.