In my last article, I talked about what it will take for aspiring police officers to pass the Physical Qualification Test (PQT) or the Physical Ability Test (PAT). You will train for the test once you’ve entered the academy, but if you want to have a leg up before you even arrive, you should spend some extra time preparing. In order to pass, you’ll need to train with a workout plan tailored to the demands of the test.
This workout plan is comprised of four sessions per week, and you should give yourself a minimum of six weeks training before test day. Then, rest for the four days preceding the exam to ensure your body is 100% ready to go. Additionally, these workouts mimic the movements you will be doing during the PQT or PAT so you can maximize your performance.
After warming up, perform the workout in numerical order. Perform any numbers you see paired up as a superset (i.e. 1a/1b). Try to get all four workouts completed within a week and do not mix the sequence of workouts, do workouts one through four in order.
Workout 1
- 1a. 20-Second Treadmill Sprint – 30 seconds at 9.0 mph and 10% incline grade.
- 1b. Knee-to-Elbow Push Ups (10 Each Leg) – Start in pushup position, hands shoulder width apart, and feet together. Keep your body in a straight line from head to toe throughout. As you bend at the elbows, keep your upper arms at a 45-degree angle with your body. While lowering, bring your right leg forward, bending at the knee, until your knee and shoulder touch. As you return to the up position, return your leg to its starting position. Repeat with left leg.
- 1c. Triangle Sit Ups (10 Each Leg) – Lie flat on your back. Bring your right knee in toward your upper body, and rotate your leg so your lower leg is perpendicular with the rest of your body. Bring in your left knee and use it to anchor your right foot. Put your hands behind your head, across your chest, or down at your sides. Crunch up as far as you can, and slowly return to starting position.
- 2a. 30-Second Treadmill Sprint – 30 seconds at 9.0 mph and 10% incline grade.
- 2b. Single-Leg Kicks (10 Each Leg) – Lie flat on your back, with your legs straight and suspended 6 inches or so off the ground. Keeping it straight, raise your right leg over your body until your hips come off the floor. Lower slowly to starting position. Repeat with left leg.
- 2c. Knee-to-Chest Push Ups (10 Each Leg) – Start in pushup position, hands shoulder width apart, and feet together. Keep your body in a straight line from head to toe throughout. As you bend at the elbows, keep your upper arms at a 45-degree angle with your body. Lower until your chest touches the ground, but do not rest you bodyweight on the floor. While returning to the upright position, bring your right leg forward, bending at the knee, until it touches your chest. As you return to the down position, return your leg to its starting position. Repeat with left leg.
- 3a. 30-Second Treadmill Sprint – 30 seconds at 9.0 mph and 10% incline grade
- 3b. Regular Push Ups (10-15) – Start in pushup position, hands shoulder width apart, and feet together. Keep your body in a straight line from head to toe throughout. As you bend at the elbows, keep your upper arms at a 45-degree angle with your body. Lower until your chest touches the floor, but do not rest your bodyweight on it. Push yourself back to the up position.
- 3c. Russian Twist (10 Each Side) – Grab a medicine ball. Sit with your legs in front of you, bent at the knees. With the ball in your hand, lift your feet about an inch off of the floor, so that you are balanced on your butt. Twist your entire upper body to the left. Now twist right past the starting position, so that you are now facing the opposite direction. Try to keep your feet off of the floor throughout.
Workout 2
1.5-Mile Run – Time yourself. The maximum time you have to run this course on test day will be around fourteen minutes. Keep a steady pace throughout, and push yourself to pick up the pace for the final quarter mile. Try to work down to eleven minutes or lower, so that even if test day is an off day for you, you’ll still have an easy time passing.
Workout 3
- 1a. 30-Second Treadmill Sprint – 30 seconds at 9.0 mph and 10% incline grade
- 1b. Swiss Ball Push Ups (10-15) – Grab a Swiss ball. Start in pushup position, this time with your hands on the ball: Hands a bit closer than shoulder width apart, feet together. Keep your body in a straight line from head to toe throughout. As you bend at the elbows, keep your upper arms at a 45-degree angle with your body. Lower until your chest touches the ball, but do not rest your bodyweight on it. Push yourself back to the up position.
- 1c. V-Ups (10-15) – Lie flat on your back, with your arms straight over your head. Keeping arms and legs straight, lift both upper body and your legs off the ground until your hands and feet. Only your butt should be in contact with the floor at the top of the movement. Slowly lower back to starting position.
- 2a. 30-Second Treadmill Sprint – 30 seconds at 9.0 mph and 10% incline grade
- 2b. Side Planks (20-30 Seconds Each Side) – Lie on your side, with your right forearm on the ground in front of your chest, perpendicular with your body, legs straight, and with your feet stacked on top of each other. Lift your body off the floor, so that only your right forearm and right foot are in contact with the floor. Maintain a straight line from head to toe. Hold this position.
- 2c. Kettlebell Push Ups (10-15) – Grab a pair of kettlebells, and position them a little closer then shoulder width apart. Start in pushup position, but with your hands grasping the kettlebell handles. Keep your body in a straight line from head to toe throughout. As you bend at the elbows, keep your upper arms at a 45-degree angle with your body. Lower until your chest reaches the tops of the kettlebells. Push yourself back to the up position.
- 3a. 30-Second Treadmill Sprint – 30 seconds at 9.0 mph and 10% incline grade
- 3b. Regular Pushups (10-15) – Start in pushup position, hands shoulder width apart, and feet together. Keep your body in a straight line from head to toe throughout. As you bend at the elbows, keep your upper arms at a 45-degree angle with your body. Lower until your chest touches the floor, but do not rest your bodyweight on it. Push yourself back to the up position.
- 3c. Side Crunches (15 Each Side) – Lie in sit-up position, knees bent, feet on the floor. As you crunch up, twist both your legs and your upper body to the left, so that the focal point of the exercise is on your right side obliques. Lower slowly to the starting position. Finish all right side reps before moving to your left side.
Workout 4
1.5-Mile Run – Time yourself. The maximum time you have to run this course on test day will be around fourteen minutes. Keep a steady pace throughout, and push yourself to pick up the pace for the final quarter mile. Try to work down to eleven minutes or lower, so that even if test day is an off day for you, you’ll still have an easy time passing.
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