PREPARE FOR THE PHYSICAL FITNESS TEST
Consult with your physician before attempting the physical fitness workouts.
The following training schedules are provided to help you prepare for the Philadelphia Police
Departments physical fitness testing.
Preparing for the 300 Meter Run
After a proper warm up and stretch:
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
•
•
•
50 Meter Sprint: 6 times with short breaks in
in-between. Do not time your Sprints
75 Meter Sprint: 6 times with short breaks in-between. Do not time your Sprints
100 Meter Sprint: 6 times with short breaks in-between. Do not time your Sprints
150 Meter Sprint: 6 times with short breaks in-between. Do not time your Sprints
200 Meter Sprint: 6 times with short breaks in-between. Do not time your Sprints
250 Meter Sprint: 4 times with short breaks in-between. Time your Sprints
prints
300 Meter Sprint: 2 times with short breaks in-between. Do not time your Sprints
Sprints should be done 2
2-3 times per week. On days off, strengthen the legs by running
hills, by using weight machines and/or light jogging with high leg lifts.
Week 1 thru 5: Do NOT time sprints. This training time should be used to get your body
acclimated to this type of training.
Breaks: Time between sprints should be long enough just to catch your breath but not so
long that your muscles begin to cool down.
Preparing for One Repetition Maximum Bench Press
The weight you must press is determined by your age and weight. Therefore, the following are generic
guidelines that will help you develop upper body strength.
If you have access to weights
weights,, determine the maximum amount that you can bench press one
time. Then divide this weight by 2. This will be your training weight. When
n using free weights,
make sure you have a spotter
spotter.
•
•
Complete 8-10
10 repetitions at your calculated rate for 3 sets.
Increase your weight increment by 2 1/2 – 5 pounds weekly.
If you do not have access to weights, it is possible to increase your upper body strength by
doing 3 sets of pushups 3-4
4 times a week. Start your training by doing sets of 10 push-ups
push
per
set or as many as you can do until you reach 10 pushups per set
set.
PAGE 2: PREPARE FOR THE PHYSICAL FITNESS TEST
Up Test
Preparing for the Sit-Up
The sit-ups
ups are designed to measure ones muscular endurance. It is recommended that when starting a
new fitness program that you begin training slowly. Therefore, when starting the sit-up
up program,
program you
should establish a benchmark by completing as many sit
sit-ups as you can in one minute.. Once your
benchmark is established begin your preparation for the Sit
Sit-Up Test as outlined below.
Week 1
Week 2
Week 3
Week 4
Week 5
Complete 2 Sets
ets of 10 Sit
Sit-Ups 4X per week
Complete 3 Sets
ets of 10 Sit-Ups 4X per week
Complete 4 Sets
ets of 10 Sit-Ups 4X per week
Complete 3 Sets
ets of 12 Sit-Ups 4X per week
Complete 3 Sets
ets of 15 Sit-Ups 4X per week
During Week 5 time your sit-ups
ups and see how many you can do in 60 seconds. In subsequent weeks add
one or two Sit-Ups to your sets.
Preparing for the 1.5 Mile Run
The following schedule is designed to assist the novice runner in developing the running skills needed to
pass the required 1.5 run.
The below are guidelines to improve your running. Each candidate may increase intensity of this training
to achieve their required times.
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Brisk Walk: 20 Minutes Out, 20 Minutes Back
Back-5X per week
Brisk Walk: 25 Minutes Out, 25 Minutes Back
Back-5X per week
Aerobic Walk: 25 Minutes Out, 25 Minutes Bac-3X per week
Aerobic Walk: Half Mile In 45 Minutes
Minutes-3Xper week
Aerobic Walk/Jog: Half Mile In 40 Minutes
Minutes-3Xper week
Jog 1 Mile in 35 Minutes
Minutes-3X per week
Jog/Run 1.5 Miles in 30 Minutes
Minutes-3X per week
Run 1.5 Miles in 25 Minutes
Minutes-3X per week
Jog/Run 2 Miles in 20 Minutes
Minutes-3X per week
Jog/Run 2.5 Miles in 30 Minutes
Minutes-3X per week
Jog/Run 3 Miles in 35 Minutes
Minutes-3X per week
Run 1.5 Miles in <15 Minutes
Minutes-3X per week
PHYSICAL FITNESS TEST REQUIREMENTS
30TH Percentile Age and Gender Adjusted Rankings
MALE STANDARD
Event
300 Meter Run: Seconds
1 Arm Bench Press: % of Body Weight
1 Minute of Sit-ups:
ups: # Required
1.5 Mile Run: Minutes
FEMALE STANDARD
Event
300 Meter Run: Seconds
1 Arm Bench Press: % of Body Weight
1 Minute of Sit-ups:
ups: # Required
1.5 Mile Run: Minutes
20-29
62.1
0.93
35.0
13:15
20-29
75.0
0.6
30
15:46
30-39
63.0
0.83
32.0
13:44
Age
40-49
77.0
0.76
27.0
14:34
30-39
82.0
0.5
22
16:42
Age
40-49
106.7
0.5
17
17:29
50-59
59
87.0
0.68
21.0
15:50
60+
0.63
17.0
50-59
59
60+
0.4
12
19:10
0.4
4