Tips on Passing the Police Physical Test

A law enforcement officer should be physically capable of sprinting long distances, climbing walls and any other number of challenging activities. It can mean catching a criminal, and also ensure the cop's safety and that of others. To prepare future officers for this possibility, they must be capable of passing a physical fitness test. Passing it takes dedication to a safe and demanding physical fitness regimen.

  1. Preparing for the Physical Fitness Test

    • The requirements of a department's physical fitness test vary by municipality and state, but most incorporate some form of running, including sprinting, push-ups and an obstacle course to test endurance. A workout preparing for the physical fitness test should be tailored specifically for the requirements of the particular test.

      There are four major areas of physical fitness: flexibility, cardiopulmonary endurance, muscular strength and muscular endurance. These areas can be improved using several different methods. Weights help, but are not necessary. One way to improve strenght is by overloading the muscles. By putting out a greater than 75 percent effort, the body is forced to come up with the strength needed to complete the exercise.

      A good program will also steadily increase the load and demands on the body in small increments. The program should be specific to the demands of the physical fitness test. For instance, if 25 pushups have to be done in a minute, bench-pressing weights will help with that. But bench-pressing while avoiding pushups before the test does not do anything to increase the push-up count. Strength training also requires balance, so if the upper body is being developed, so should the legs. The workout should also include aerobic and anaerobic exercises. Aerobic exercises should be low enough in intensity that the muscles receive the oxygen they need. Examples include hiking, swimming and bicycling. Anaerobic exercise is strenuous and should only be done for short periods, because the muscles build up lactic acid. Sprinting falls into this category. One way to improve both areas is a series of repeated exercises, a process called speed training.

    Hydration and Stretching

    • Preparing for the physical fitness test can be sidelined by injuries. Stretching, warming up and cooling down are some of the best ways to avoid injuries. Before and after running, for example, a light jog or walk followed by leg stretches will keep the muscles pliable and ready for activity. Hydration should be constant during training. The body loses essential water through urine and sweat and the best way to replenish this loss is by drinking eight to 10 glasses of water a day. This number goes up depending on how active a person is.