Constable Selection System

Constable Selection Information Package

Physical Readiness Evaluation for Police - PREP

Preparing for the Pursuit/Restraint Circuit

Performing the Pursuit/Restraint Circuit requires a combination of anaerobic fitness and strength plus muscular endurance of the arms, shoulders, abdomen, back and legs.

Anaerobic training

Unlike aerobic fitness training, which requires long durations of moderate to high intensity effort, anaerobic fitness training requires relatively short bursts of high to very high intensity effort as is experienced when pursuing an offender, jumping fences and controlling an offender. Interval training is an effective approach to improving anaerobic fitness. Alternate short duration periods (up to 10 seconds) of fast running (80-90 per cent of maximum speed) with slightly longer periods (up to 30 seconds) of light jogging (active recovery). Complete 5 to 10 intervals per workout and be sure to push yourself to the point that you can no longer run at 80-90 per cent maximum speed during the fast running intervals.

Muscular Strength and Muscular Endurance Training

Many physically demanding policing tasks require use of the muscles of the arms, shoulders, back, abdomen and legs. To ensure adequate strength and muscular endurance in each of these muscle groups, a resistance training program, which utilizes free weights, machines, body weight exercises or a combination of the three should be followed. The main goal of a resistance training program is to “overload” the muscles of the arms, shoulders, back, abdomen and legs. Overloading a muscle group involves a combination of resistance, repetitions, sets and frequency. Rest and recovery of at least 48 hours between workouts will ensure “adaptation” to the resistance training in preparation for subsequent “overloads”.

Resistance and Repetitions

Muscular Strength: Improvements in muscular strength can be achieved by performing 3-4 sets at a resistance which allows the comfortable completion of 6 to 10 repetitions approximately 3 times per week. This resistance should be approximately 80 - 85 per cent of the maximum weight (resistance) that you can lift once. Start by choosing a resistance that allows the completion of 6 repetitions and gradually progress to 10 repetitions. When you have “adapted” to performing 10 repetitions at the same resistance, repeat the process with a higher resistance that allows the comfortable completion of 6 repetitions.

Muscular Endurance: Improvements in muscular endurance can be achieved in performing 3-4 sets at a resistance which allows the comfortable completion of 10 to 15 repetitions approximately 3 times per week. This resistance should be approximately 60 to 70 per cent of the maximum weight (resistance) that you can lift once. Start by choosing a resistance that allows the completion of 10 repetitions and gradually progress to 15 repetitions. When you have “adapted” to performing 15 repetitions at the same resistance, repeat the process with a higher resistance that allows the comfortable completion of 10 repetitions.

Exercise Routine

Exercises that target the major muscle groups employed in policing tasks such as the arms, shoulders, back, abdomen and legs should be emphasized in resistance training. Whole body resistance training routines allow each muscle group to be trained a maximum of once every 48 hours or on alternate days. If you want to resistance train every day, train different muscle groups on alternate days – for example arms, shoulders and back on one day then legs and abdomen on the next day.

Exercise Selection

Incorporating resistance exercise performed with free weights, machines or body weight will help prepare you to meet the physical demands encountered in policing. Following are examples of exercise programs that can be performed with free weights, machines or your own body weight. If you are unfamiliar with resistance training, consult a knowledgeable fitness professional before you start and consider purchasing an introductory book on resistance training.

How to Get Started

The first step in any resistance training program is choosing your training goal. Beginners should initially adopt a resistance-training program designed to increase muscular endurance prior to progressing to a program designed to improve muscular strength. Following are examples of a whole body resistance-training program for both muscular endurance and muscular strength for beginner, intermediate and advanced participants.