Ideally you should have at least four to six months preparing for either the police agility test, also known as the police fitness qualification test, or the police academy (If you have already successfully passed the police agility test).
As we mentioned in our Police Physical Fitness Test page, law enforcement is a career where you don't have time to stretch or warm-up prior to engaging in a high-stress or high-intensity incident. You need every advantage in your favor, which means taking care to;
- Be generally healthy and free from illness
- Properly hydrated
- Consuming of healthy meals
- Adequate sleep
- Participate in a frequent workout routine
- Participate in cardio type activities, such as running or cycling
- Practice good stress-relieving activities
You may find it interesting some of the bullet points we included in the list above, and probably have never seen it before on other websites. This is because as experienced law enforcement personnel with a great deal of time in the profession, we recognize the components which increase the performance and success of applicants, recruits, trainees, and seasoned officers.
Here's How To Prepare
See Your Doctor
Make sure you speak with your doctor about your plans of entering law enforcement, and the fact you are going to start a physical fitness routine and nutrition plan to prepare you for your journey. Follow your physician's advice to determine whether you continue onward with your training.
Before The Workout, Start With The Nutrition
Make sure you are following a healthy meal plan designed for high-intensity training. You should be staying away from sugar, soft-drinks, alcohol, and un-healthy fats. You need protein for the building of muscle and carbohydrates for energy during your workouts.
You need to be drinking one gallon of water per day. It will give you energy, keep you regulated, and help keep you from becoming dehydrated, which will cause cramping and poor workout performance.
If you don't have a nutrition plan, you can seek out the assistance of a Team Fit For Duty trainer to help you get on the right track.
Decide On Your Workout
There are so many versions of workouts people prefer, such as weight lifting, High Intensity Interval Training (or "HIIT"), CrossFit, Functional Fitness, Boot Camp, and more.
All of these workouts will help you be in good condition for the physical fitness test, but take a look of the various videos on our Police Physical Fitness Test page, or do a random search on the internet, and we think you will notice a few common areas you really should be focusing on:
- Rapid fire bursts of energy, such as sprinting
- Body-weight exercises, such as push-ups, sit-ups, fence and wall climbing
- Long-distance endurance events, such as 1 1/2 mile runs
With that being said, we highly suggest workout routines which center on the manipulation of the body in various moves, body weight training, high-intensity workouts, and long-distance running.
Prepare Yourself Daily
Make sure you're getting adequate sleep. Muscles are built and fat is lost when we sleep - not when we train. Also, getting under 6 hours of sleep can reduce your weight loss goals dramatically, according to this article by the US National Library of Medicine.
In addition to this, if you know the physical fitness exam will be done in the morning, then do your training in the morning as well. You want your body to be fully prepared and conditioned on the day of the exam.
Professional Athletes Have Trainers. Ever Wonder Why?
We go to a mechanic to get our vehicle repaired or for improved performance. We seek out medical advice when we have a problem with our bodies. Professional athletes retain the services of a trainer in order to improve their performance. Whether it be a hitting coach in baseball or a water coach for a polo player, athletes understand the value of trainers and coaches.
We're obviously biased and going to tell you to seek out the help from a Team Fit For Duty trainer. They can get you to where you want to go, because they have traveled the road themselves, and know what works and what doesn't.