Ministry of Community Safety and Correctional Services :: Personal Training Diary

Policing Services

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.

 

Example

Week 1

Week 2

Week 3

Week 4

Day 1
  • walk-jog 30 minutes
  • 10 50-metre sprints

 

 

 

 

Day 2
  • upper and lower body weight training

 

 

 

 

Day 3
  • swim 30 minutes
  • 10 25-metre sprints

 

 

 

 

Day 4
  • upper body weight training
  • cycle 40 minutes

 

 

 

 

Day 5
  • walk-jog 30 minutes
  • 10 50-metre sprints

 

 

 

 

Day 6
  • upper and lower body weight training

 

 

 

 

Day 7
  • jog 40 minutes

 

 

 

 

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.

 

Physical Readiness Evaluation for Police - PREP

 

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