Police Officers

hints & tips - the job related fitness test

Test 1: Endurance Test (bleep test)

Commonly called the bleep test, you will be asked to keep running between two points which are 15 metres apart. The speed you must run is dictated by a ?bleep?, and the time allowed to run one ?shuttle? will get shorter as the level increases.

You must reach Level 5.4 to pass.

How to Prepare:

1. Start running.
2. Run at a fast pace for 10 minutes, rather than a slow pace for 20 minutes.
3. Run at a pace where you find talking whilst running difficult.
4. Each workout - try to improve by a small amount, run that little bit further or that little bit faster.

How often should I train?
To make a real difference you should train for endurance 3 - 4 times a week.

Test 2: Dynamic Strength

The dynamic strength test mimics a seated bench press action and a seated rowing action. You will be asked to perform 5 repetitions on the push and 5 repetitions on the pull. The machine works out the average of your 5 repetitions and gives you a score.

You must Push 34 Kg and Pull 35 Kg to pass.

How to Prepare:

• Practice seated rows and bench presses.
• You are training to perform 5 repetitions at a maximal level, therefore performing several sets of 20 repetitions of bench presses or seated rows will not be optimal training. You must use enough weight that you struggle to perform six repetitions.
• Once you can perform 10 repetitions, increase the weight so that you again struggle to perform 6.
• Ask for advice if you are unsure of how to perform this exercise.

How often should I train?
2 times a week, leaving 48 - 72 hours between sessions.

Start Training Now!

Too many people leave training for this test to the last minute. You need to start training now if you are serious about joining the police. If you leave preparation until you have been given a date for your fitness test you may not have enough time to prepare.

IMPORTANT:
Consult a medical practitioner prior to engaging in any strenuous physical exercise program.

Training Schedule:
This is a suggested general training schedule for you to follow, showing the frequency you should be exercising. What you do during each session will be dependent on the standard you are at now.
Remember to try to improve by that little bit between sessions.

Remember to always warm up before training and cool down after training.

If you are unsure of how to start seek advice from your doctor or gym instructor.

Week	Day	Exercise
1	1- Monday	Endurance, Dynamic strength
	2- Tuesday	Rest
	3 - Wednesday	Endurance, Grip
	4 - Thursday	Endurance, Dynamic strength, Grip
	5 - Friday	Rest
	6 - Saturday	Endurance, Grip
	7 - Sunday	Rest
2	8 - Monday	Endurance, Dynamic Strength
	9 - Tuesday	Endurance, Grip
	10 - Wednesday	Rest
	11 - Thursday	Endurance, Dynamic Strength
	12 - Friday	Grip
	13 - Saturday	Rest
	14 - Sunday	Endurance, Grip
3	15 - Monday	Rest
	16 - Tuesday	Endurance, Dynamic Strength, Grip
	17 - Wednesday	Endurance
	18 - Thursday	Rest
	19 - Friday	Dynamic Strength, Grip
	20 - Saturday	Endurance, Grip
	21 - Sunday	Rest
4	22 - Monday	Endurance, Dynamic Strength
	23 - Tuesday	Endurance, Grip
	24 - Wednesday	Rest
	25 - Thursday	Endurance, Dynamic Strength, Grip
	26 - Friday	Rest
	27 - Saturday	Endurance, Grip
	28 - Sunday	Rest

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