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.
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.