This is where it starts. A single decision can change your future.
Integrity. Accuracy. Accountability. Strong candidates take their time and it shows.
Demonstrate you’re ready for the physical demands of service.
Honesty matters. Transparency builds trust.
Mental readiness is just as important as physical strength.
Ensures you meet the medical standards required for duty.
Comprehensive review of your application and performance during the hiring process.
The Physical Abilities Test (PAT) is a required step in the hiring process that evaluates whether candidates have the physical fitness required for police work. It consists of a series of job-related physical challenges designed to measure overall strength, endurance, and agility, helping ensure applicants can safely perform essential duties in the field. PAT Time limit to 8 minutes or under: pass or fail.
Welcome! This is a bodyweight only training program that requires no equipment. It is designed to assist applicants in developing the baseline physical fitness required for training.
The tempo of each particular exercise will be featured with the exercise and laid out similar to this (3.2.1) The first number (3) is the eccentric or lowering action of the exercise. The middle number (2) is the isometric or the pause of the exercise. and the third number (1) is the concentric or raising of the exercise. For example, if you were performing a squat with the tempo (3.2.1) you would slowly lower yourself down 3 seconds, holding for a 2 second pause in the bottom position and then raise up returning to the starting position in 1 second. Each rep being a total of 6 seconds to complete.
When a series of movements have letters next to them ie., 2a. 2b. 2c., these movements will be performed one after the other in order to complete. For instance when you see “1A.) Prisoner Squats”, and below it “1B.) Side Plank”. these will be done in order and right after each other without rest. The layouts are also color coordinated, so the movements in the white blocks, 1A. – 1B. will be performed together and once finished you will move onto the color blocks of 2A. – 2B.
Rest is important to follow throughout the program. There should be minimum rest between exercises that are supersetted, and rest as needed once the set is completed. If quality of exercises begin to diminish then more rest should be taken. 60 to 90 seconds is a great starting point and then you can adjust from there as needed
The warm-up is to be performed before every single training session. Perform the exercises for the listed number of repetitions back to back, taking rest in between exercises as needed.
You can go through this series multiple times if needed.
Conclude the warm-up performing these 3 movements as quickly as possible for 10 seconds, resting 10-20 seconds in between each exercise for a total of 2 rounds.
As long as you are continuing to make progress with this training program, you can continue to follow it.
Rear Foot Elevated Split Squats Instructions
Glute Bridge Walkout Instructions
Lying Leg Extensions Instructions
“AMRAP” = *As Many Reps As Possible
Mountain Climbers Instructions
We currently do not have a video for Jumping Jacks
Plank – Hands to Elbow Instructions
Wall Squat W/ISO Row Instructions
: 20 / : 10 means that you will perform the exercise for 20 seconds, immediately followed by 10 seconds of rest. Perform one exercise at a time, so complete the listed sets before moving onto the next exercise.
Prisoner Reverse Lunges Instructions
Lying Reverse Crunches Instructions
T-Spine Rotation – Hinge Instructions
“AMRAP” = *As Many Reps As Possible
Staggered Push Up Instructions
: 30 / : 30 means that you will perform the exercise for 30 seconds, immediately followed by 30 seconds of rest. Perform the exercises in a circuit fashion one after the other 1A.) – 1D.) *Perform one side for 15 seconds and then switch sides to perform the second side for 15 seconds.
*This is just an example and every schedule is different. Ensure to properly rest as needed.