Constable Selection System
Constable Selection Information Package
Physical Readiness Evaluation for Police - PREP
Personal Training Diary
To assist you with your preparation for the PREP a Personal Training Diary is provided. Record your training activities after each workout.
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Example |
Week 1 |
Week 2 |
Week 3 |
Week 4 |
| Day 1 |
- walk-jog 30 minutes
- 10 50-metre sprints
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| Day 2 |
- upper and lower body weight training
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| Day 3 |
- swim 30 minutes
- 10 25-metre sprints
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| Day 4 |
- upper body weight training
- cycle 40 minutes
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| Day 5 |
- walk-jog 30 minutes
- 10 50-metre sprints
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| Day 6 |
- upper and lower body weight training
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| Day 7 |
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Aerobic Fitness: Try to be active at least three times a week for 50-60 minutes each time, or five times a week for 30-40 minutes each time.
Muscular Strencgth and Endurance: Perform three sets of six to 10 repetitions of an exercise at a resistance that is 80 – 90 per cent of your maximum lifting capacity. Strength train every other day.
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Ontario Civilian Commission on Police Services
O.P.P.