Are you prepared for the police trainees physical fitness assessment? Be prepared with this guideline and training programme.
Use comfortable exercise attire & running shoes.
Always warm-up every time before exercising by jogging for 5 – 10 minutes or fast walking for 10 – 15 minutes
Exercise on a flat non slippery surface.
Have water to drink to avoid dehydration.
DAY 1
- Run 100 meters (3/4 pace not a full sprint pace) without stopping Rest for 3 minutes
- Run 4 x 100 meter sets with 3 minutes, rest between the trials to prepare for PACER test.
DAY 2
- Jog at a slow pace for 150 meters and walk at a normal pace for 50 meters
- Repeat 3 times (no rest in between the walk and run)
- Perform as many push-ups and sit-ups as possible continuously (rest 5 minutes between push-ups and sit-ups) to prepare for 30m Punch bag sprint.
DAY 3
- Run a 2,4 km distance at a comfortable pace to improve your stamina.
- Perform stretching exercises, to reduce muscle soreness.
DAY 4
- Run 120 meters at a brisk pace (not a full sprint) without stopping
- Rest for 2 minutes in between 120 meter runs
- Repeat 5 x times
- Perform as many push-ups and sit-ups as possible continuously (rest 5 minutes between push-ups and sit-ups) to improve your upper body strength and core stability.
DAY 5
- Jog at a slow pace for 200 meters then walk at a normal pace for 50 meters
- Repeat 3 x times without rest
- Perform as abdominal exercise as per the videos attached.
- Perform 15 repetitions x 3 for each exercise.
Day 6
- Walk at a fast pace for 10 minutes – this is an active rest day.
- Perform different stretching exercises for main muscle groups.
DAY 7
- Run 200 meters at a brisk pace (not a full sprint) without stopping
- Rest for 1 minute in between 200 meter runs
- Repeat 3 x times
- Perform as many push-ups and sit-ups as possible continuously (rest 5 minutes between push-ups and sit-ups) to improve upper body strength and core.
DAY 8
- Jog at a slow pace for 200 meters then walk fast for 50 meters and repeat 3 x times without rest
- Perform as many push-ups and sit-ups as possible continuously (rest 5 minutes between push-ups and sit-ups)
DAY 9
- Run a 2,5 km distance at a comfortable pace
- Perform different stretching exercises.
DAY 10
- Test yourself and run 20 meters between point A and point B at your own pace. Run as many laps as possible without stopping
- Perform as many push-ups and sit-ups as possible continuously (rest 5 minutes between push-ups and sit-ups)
DAY 11
- Repeat Day: 7 – 10 until two days before the SAPS Physical Fitness Assessments.