Best workout for a future cop...

Hey BigRed, Its similar but the written test you must score a 70 or better to take the physical agility test, after that you get your background packet. When you complete that you turn that in, and after a week or so they call you in for an interview and ask you a ton of questions on your entire life. Then you have the oral board, a series of essay questions, a grammar test and then your polygraph. If you get through all that they offer you conditional employment, then have you take you psychological and medical exam. If you pass all that you are hired and you go into the academy. Its a pretty detailed process and takes about a month and a half to two months to get through it all. I'm taking the written test next Friday and if I get in better shape I will take the physical agility test next month. Adman

Good Luck! I got an 82.5 on the test I was kinda disapointed with it but it was good enough I guess. What's your physical agility test consist of anyway?

1001, 1002, 1003. Ohh, it's a deep burn! It's so deep! Oh, I can barely lift my right arm because I did so many. I don't know if you heard me counting, but I did over a thousand.

Thanks a lot..... Check it out Physical agility test

That's the exact same thing that I have to do.

This is kind of interseting
"...Applicants shall never have illegally used dangerous drugs or narcotics other than for experimentation..."

1001, 1002, 1003. Ohh, it's a deep burn! It's so deep! Oh, I can barely lift my right arm because I did so many. I don't know if you heard me counting, but I did over a thousand.

Hey from what you just told me about the running and pushup how about you just do that but try to crush their times and instead of doing 39 pushups do 50 or until your totally dying. Just get used to what their gonna make you do.

A friend of mine has been training for the past 6 months for the physical ability test for the RCMP. It sounds like a similar kind of test with muscular endurance tied into it with stuff like a push/pull component.

I dont know if it would be useful to you but the RCMP has a recommended prep routine on their website

http://www.rcmp-grc.gc.ca/recruiting/pare_booklet_e.htm

Beyond that, the RCMP trainer we were working with has us doing alternate arm/leg days with 1 day off a week and core stability/ab segments after every workout.

Leg Days:

-5 min cardio warm up
-super set squats and crunches on the ball
-super set leg curls and leg raises with a ball
-super set lunges and jackknives
-leg press
-30-45 mins of cardio alternating between a '7' and a '9' on the 1-10 exertion scale

Arm Days:

-5 min cardio warmup
-super set bench press and lat pulldown
-super set dips and chin ups
-super set arm raises and shoulder press
-30-45 mins of cardio as above

Core Stab/Ab:
-Rocky's for 1 min
-stairmasters for 1 min
-crunches on the ball for 1 min
-leg press for 1 min
-sideways crunches for 30 sec each side
-plank til failure
-side plank til failure
-super plank til failure (basically the plank while resting on ecercise balls)
-Superman for 1 min
-squat on stability ball while throwing medicine ball back and forth to partner
-full sit ups with standing partner, tossing the ball to your partner with each sit up



The whole program is frickin' hard but my friend's time on the PARE has dropped nearly 2 minutes since the start of the program.