Often asked: How To Train For Police Fitness Test?

How do I prepare for the police fitness test?

Exercises to Prepare You for Your Physical Ability Test

  1. Running. Many departments have a running portion as part of their test.
  2. Push-Ups. Performing push-ups is another common section of the PAT.
  3. Sit-Ups. Sit-up assessments are also common.
  4. Maximum Bench Press.
  5. Sit and Reach.
  6. Vertical Jump.
  7. Agility.
  8. Barrier Surmount.

What are the fitness requirements for a police officer?

The Nationally agreed level in order to achieve entrance in terms of fitness into the Police is 5.6. This level is not particularly onerous for the average candidate, regardless of age or gender. The Push/ Pull Test is measured on a specifically designed machine which is derived from an ergonomic rowing machine.

How do you get in shape for police academy?

Improving Body Strength though Push-Ups

  1. Wide inclined push-ups – performed by holding the hands in a wider position than shoulder width.
  2. Weighted push-ups – performed by wearing a weighted vest.
  3. Wide push-ups – performed by placing the hands outside shoulder width during each push-up.

What are the fitness tests for the police?

What’s involved in the medical and fitness tests?

  • Checking your height, weight and Body Mass Index (BMI)
  • A musculoskeletal assessment.
  • Blood pressure check / urinalysis.
  • Spirometry (Lung capacity test )
  • Hearing and eyesight checks.
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What happens if you fail the police fitness test?

But, if you fail the fitness test three times, you may be subject to Unsatisfactory Performance Procedures (UPP). It is recommended that a period of at least six weeks is advisable between each re-take to allow officers time to train to achieve the 5:4 standard.

What should I do to prepare for police academy?

Here’s how to make sure you’re as prepared as possible for the academy training and exams:

  1. Get Into Shape. Being a police officer requires a high level of physical fitness.
  2. Get Your Mind Right.
  3. Make New Friends.
  4. Study The Law.
  5. Visit The Shooting Range.

What level is the beep test police?

This gives opportunity to understand the bleep system as well as warming you up. The test then starts back at Level 1. 5.4 is the minimum standard required and Police Officers will be expected to pass this test on an annual basis.

How long is police fitness test?

The standard needed for an officer who requires PST as part of their role is 5.4 which means running at least in time with the bleeps for four shuttles at level 5. The whole test takes 3 minutes and 35 seconds and covers 525m.

How do I pass the police bleep test?

Try a mix of:

  1. Steady running (warm up 5 mins, followed by 15-20 mins of running at a steady pace, then a cool down).
  2. Interval training (warm up 5 mins, 30 secs hard sprint + 30 secs walking x 10, cool down). Interval training simulates what your body will go through in the bleep test.
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How far is 5.4 on the beep test?

To pass the test, potential recruits must achieve a “Level 5.4 ” rating, which means being able to “beat the bleep ” by running the 15m stretch in five or six seconds by the end of the test.

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