Police Academy PT Test Tips and Tricks
Note: this is an excerpt from my 10-8 Police Academy training program. Check it out here. This is a two phase 12-week program designed to prepare you for whatever your academy throws at you.
Max Push-Ups
These should be done as fast as possible. The quicker you do them, the less unnecessary fatigue will set in. However, make sure you’re performing them to your instructor’s standard. The first PT test I took, around 10 of my reps weren’t counted because I didn’t lock my arms out (according to the instructor…).
Once you start to get close to failure, take short breaks in the “up” position and do short sets of 3-5 reps. Some departments may allow you to shake one arm out as long as the other arm remains extended. If so, do it. Only worry about getting your next 3-5 reps. Focus on quality execution. Shorten these sets down to 1-2 reps until you run out of time or reach failure.
Push-Up Standard
Top Position: Elbows locked out, back straight (no arching or sagging)
Bottom position: Touching the instructors fist (or ground)
Max Sit-Ups
These should be paced. It can be helpful to practice with a metronome set at your goal. For example, if your goal is to perform 50 sit-ups in one minute, set a metronome to 50BPM to find your pace. Practice the test with the metronome. If you can keep up, you’re good to go. If not, slow the metronome down and work to slowly increase your pace every couple of weeks.
To make these easier and faster, completely relax, drop back to the floor, and try to “bounce” a little after each repetition. Don’t worry about being “slow and controlled” as you lower yourself. This will save you a ton of energy and make it easier to maintain a faster pace.
More than likely, you won’t be allowed to rest in the bottom position. When practicing for the test, learn to relax in the top position if you need to rest for a second. Don’t get in the habit of stopping at the bottom when you’re tired.
Sit-Up Standard
Top Position: Hands behind head, elbows touching knees
Bottom Position: Hands behind head, shoulder blades touching ground
300m (or other short distance) Run
Don’t start too fast and gas yourself out. This is not a sprint. Set a goal speed and learn what that pace feels like. Keep your face and upper body relaxed and use a natural arm swing. Run full speed through the finish line and finish strong.
1.5 mile (or other medium distance) Run
Again, know your pace and stick to it. When you start to get tired, focus on posture. Chest up, eyes looking at a spot on the ground 6-8 feet in front of you. Shake your arms out every couple of minutes.
Break the run down into tiny chunks and you’ll stay focused. Pick a goal a short distance away, like a fencepost or mark on the track. Focus on maintaining your pace until that marker. Once you reach it, pick a new marker.
Agility Tests
If your agency uses an agility test, learn and practice whatever test they use. The more familiar you are with it, the easier it will be. Start slow and build up speed once you’re familiar with the test.
When changing direction during an agility test, use short steps, drop your center of mass low to the ground, then look in the direction that you’re shifting toward. Stay close to the cone if you’re rounding a turn, and accelerate out of the turn with high knees.
Max Strength or Power Tests
These are pretty straightforward. Learn and practice the test. For a maximal strength test like a max bench press, get competent technique help from a strength coach. Using proper technique can put more weight on the bar than you think. For power tests like a vertical jump or medicine ball throw, spend the majority of your training time building strength. Stronger = more powerful. As the test gets closer, practice practice practice.
When/How to Test
You should test yourself before you begin the program, using your exact test and performing all exercises to testing standards. It’s helpful to have a friend or other third party who’s familiar with the test to administer it. Try testing once every 8-12 weeks. Test too frequently and you’ll eat into valuable training time and not see the improvements that you want.
Putting together a tactical fitness program is tough. There are a lot of variables, needs, and individual differences between tactical athletes. My 10-8 training programs are built to help you succeed with your tactical fitness goals, regardless of ability level or available equipment. 10% of all proceeds are donated to help first responders in crisis.
If you’re looking for a fitness trainer in the Mt Juliet/Hermitage/Nashville TN area, online fitness training, or just need some advice to get your fitness program started, contact me
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