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WA Police Physical Training Program

This document provides a physical training program guide for WA police applicants. It outlines a weekly schedule including strength, cardio, and core sessions. It recommends consulting a doctor before beginning, and notes the applicant assumes all risks and responsibilities for any injuries. The state of WA and police are not liable for any injuries from this program.

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20 views3 pages

WA Police Physical Training Program

This document provides a physical training program guide for WA police applicants. It outlines a weekly schedule including strength, cardio, and core sessions. It recommends consulting a doctor before beginning, and notes the applicant assumes all risks and responsibilities for any injuries. The state of WA and police are not liable for any injuries from this program.

Uploaded by

kdb.3790
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

1

WA POLICE Applicant – Physical Training Program


The accompanying information is provided as a guide only. You are advised to consult with your doctor and to
seek appropriate professional advice prior to commencing any type of exercise or physical activity, including
any of the exercises suggested in the following diagrams and words.

By acting upon any of the information below, you acknowledge and agree that:

• You assume the risks associated with any and all activities and exercises in which you participate;
• you are solely responsible for any and all injuries, changes, affect of otherwise that may occur to you,
including death; and
• no warranties or representations have been made to you regarding the results you will achieve from the
accompanying information and that results are individual and may vary.

Neither the State of Western Australia ("State"), the Western Australian Police Service ("WAPS") nor the
Commissioner of Police ("Commissioner"), nor any officer, member or employee of the State, the WAPS or the
Commissioner shall be liable, in negligence or howsoever, for any illness or injury (including death) sustained
by or occurring to you on account of or in the course of any exercise or physical activity undertaken by you in
the remedial exercise program referred to in or contemplated by this document.

Weekly Program
Day Activity Related test
Push Pull
1 Strength Session #1 - Body Weight (See Page 2)
Agility
Cardio Session #1 - Beep Test Specific
Mark out three different distance shuttles (10m/20m/30m)
5min continuous 10m shuttles (2min rest) Beep Test
2 5min continuous 20m shuttles (2min rest) Agility
5min continuous 30m shuttles (2min rest)
5min continuous 10m/20m/30m shuttles (2min rest)
Sit Up
3 Core and Agility Session (See Page 3)
Agility
Rest/Light Activity Day
4 (30mins of Walking/Cycling/Swimming/Stretching)
N/A
Push Pull
5 Strength Session #2 - Gym Workout (See Page 2)
Glock Test
Cardio Session #2 - Long Fartlek Run
10min Easy jog warm up
6 6 x (2min Moderate Intensity Run/30sec High Intensity Run)
Beep Test
5min Easy jog cool down
Mock Test Day
Sit Up
7 Beep Test
N/A
Agility
 Before beginning any exercise program you should seek advice from a medical practitioner.
 If you are unfamiliar with any of the training principles or exercises listed in this program please seek
the guidance of a qualified professional.
 This training program can be completed as a whole or in individual sessions as required.
 Complete a thorough warm up (5-10min jog) and full body stretch before completing any form of
exercise.
 A cool down and stretch should be conducted at the conclusion of each session.
 All weighted strength exercises should be conducted using a weight that you are able to safely
complete the required reps using the correct technique.
 A gradual increase in training provides the best results because it increases your body’s ability to
adapt and recover.
 It is recommended that you have 1-2 rest days before completing your applicant testing session so that
your body is well recovered from training.
 Cease training immediately if you experience any abnormal sensations, difficulty breathing or chest
pain and consult a medical practitioner immediately.
 This training program is designed as a guide only.

Prepared by Physical Training Unit, WA Police Academy, 81 Lakeside Drive, Joondalup, WA 6027.
2

Strength Sessions (Day 0ne and Five)


Strength Session #1 – Body weight (Day One)
Exercise Sets Reps Notes
Starting in the push up position, hands slightly wider than shoulder width apart.
Push Up Hold 6 5-10 sec Lower chest towards the ground until elbows are at 90° (ensure chest is not
touching the ground). Hold this position for the nominated time.
Begin in a standing position. Drop into a squat position with your hands on the
ground. Extend your feet back in one quick motion to assume the push up
Burpees 3 10
position. Perform one push up. Return to the squat position in one quick motion.
Return to standing position and jump vertically.
Position yourself under a bar (eg. Pedestrian rail at a park). Grip the bar shoulder
Supine Pull
3 10 width apart, arms and legs straight with your chest positioned directly under the
Ups bar. Keeping your body straight pull your chest towards the bar.
Body Weight Feet shoulder width apart, hips back first, keep knees behind toes and back
3 20
Squats straight.
Legs out straight in front of body, hands placed on the edge of bench fingers
Tricep Bench
3 15 pointing to the floor. Lower body towards the ground keeping your back close to
Dips
the bench. Make sure that your elbows track backwards and not out to the side.
Stand on one leg on a step or platform with heel hanging off the edge. Keeping
Single Leg 20 each
2 your leg straight raise your heel. Lower back to the starting position. Make sure
Calf Raise side you are holding onto something to keep you stable.
Lying in a plank position with elbows on the ground. Keeping shoulders, hips and
Prone Bridge 3 60 sec
knees in line.
Starting in the push up position, hands slightly wider than shoulder width apart.
Push Ups 3 10-20 Lower chest towards the ground until elbows are at 90° and return to starting
position. Ensure that your ankles, knees, hips and shoulders are aligned.

Strength Session #2 – Gym Workout (Day Five)


Exercise Sets Reps Notes
Grip barbell slightly wider than shoulder width apart, keep back flat, lowering
Bench Press 3 10
bar to chest.
Sit upright with back straight, arms extended out in front. Grip v-handle with
Seated Row 3 10 two hands, pull v-handle towards abdomen keeping your back straight and
squeezing between the shoulder blades.
Dumbbell Holding dumbbells by your side. Feet shoulder width apart, hips back first, keep
3 10
Squat knees behind toes and back straight.
Stand holding a barbell in front at hip height with arms slightly narrower than
Barbell
3 10 shoulder width apart. Pull upwards to chest height keeping barbell close to the
Upright Row body, raising elbows first. Lower slowly to starting position.
Holding dumbbells by side with a split stance, both feet pointed straight
Dumbbell
2 20m forwards. Bend knees, keeping them behind toes. Alternating feet as you walk
Lunge Walk forwards.
Captains Chair Supporting yourself in the captains chair, raise knees to chest. Lower slowly
3 10
Knee Lift back to starting position.
Lat Pull
Gripping Lat pull-down bar/assisted chin-up bar slightly wider than shoulder
Down/Assisted 3 10
width apart, hands facing away, pull up to chin level.
Chin Up
Reverse Grip
Grasp barbell shoulder width apart with palms facing towards body. Curl the
Barbell Bicep 3 10
bar upwards bending only at the elbows. Lower slowly back to starting position.
Curl

Prepared by Physical Training Unit, WA Police Academy, 81 Lakeside Drive, Joondalup, WA 6027.
3

Core and Agility Session (Day Three)


Core Session
Exercise Sets Reps Notes
Reverse Police
Starting at the top of the full police sit up. Lower yourself to the ground in a
Sit Up 2 20
controlled manner.
(Negative)
Lying on your back with arms and legs straight in the air. From this position
Toe Touches 2 20
keep your legs still reach up with your arms to touch your fingertips to toes.
Lay on your back, with the legs in the air, knees slightly bent. Place your arms
Reverse
2 20 on the floor by your side. Lift your hips a couple of inches off the floor. Hold for
Crunch 1-2 seconds before returning the hips to the floor.
Lying in a plank position with elbows on the ground. Keep shoulders, hips and
Prone Bridge 4 30 sec
knees in line and hold for the nominated time.
Balance on your bottom with knees bent and heels just off the ground. Holding
15 each
Russian Twist 3 hands together touch them to the ground on the right side of your body
side rotating through your core. Then touch the ground on the left side and repeat.
Start with your back on the ground and knees bent at 90°. Keeping arms out
Wrist to Knee
2 20 straight and in contact with the thighs, slide wrists up to knees. Control and
Crunch lower back to starting position.

Agility Session

1. 10 x Lying Start Sprints (A to B) over 10m (walk back to start recovery).

2. 10 x Out and Back Weaves (A to B) 4 cones 2m apart (10 sec recovery between each)

3. 10 x Zig Zag Turns (A to B) approx 9m between each zig zag (walk back to start recovery)

Prepared by Physical Training Unit, WA Police Academy, 81 Lakeside Drive, Joondalup, WA 6027.

Common questions

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Bodyweight strength sessions develop functional strength and engage multiple muscle groups simultaneously, ideal for foundational power. Gym-based sessions allow for targeted muscle engagement with adjustable resistance, providing balanced strength gains. Including both supports comprehensive fitness development necessary for police work .

The program provides detailed descriptions for each exercise in the strength sessions, including number of sets, repetitions, and technique notes. For instance, it specifies the range for push-up holds and the mechanics for burpees and supine pull-ups, ensuring participants execute exercises correctly and effectively .

The program suggests a gradual increase in training intensity, which aligns with the progressive overload principle, aiding in the adaptation and recovery of the body. By incrementally increasing exercise difficulty, it supports muscular and cardiovascular improvements over time .

The WA Police training program balances rest and activity by scheduling a rest/light activity day midweek and recommending 1-2 rest days before completing applicant testing sessions to ensure full recovery. This approach helps the body adapt and recover effectively from training stress, thereby optimizing performance .

To ensure safety in the WA Police Physical Training Program, the document recommends consulting a medical practitioner before beginning any exercise program, stopping training immediately if any abnormal sensations, difficulty breathing, or chest pain occur, and ensuring exercises are conducted using weights that allow for correct technique and required reps . Furthermore, participants should acknowledge the risks associated with physical activities and assume responsibility for any injuries .

The core and agility session enhances physical efficiency by incorporating a variety of exercises targeting core strength and agility. Core exercises such as Reverse Police Sit Up, Toe Touches, and Russian Twist improve core stability, which is crucial for overall balance and power. The agility session, including activities like Lying Start Sprints and Zig Zag Turns, improves quickness and coordination, enabling better performance in dynamic physical tasks .

The 'Beep Test' is significant as it assesses cardiovascular fitness and endurance, key components for the physical demands of policing. It is incorporated across multiple sessions, including specific cardio sessions and mock test days, ensuring thorough preparation and evaluation of fitness levels .

The program advises a thorough cool down and stretching session immediately after exercise, preventing injury and aiding in muscle relaxation. This helps clear metabolic wastes and improves flexibility, essential for effective recovery and readiness for subsequent training .

Agility exercises on Day 3, such as out and back weaves and zig zag turns, are critical for developing quick reflexes and movement patterns necessary in unpredictable policing environments. This specific agility training aids in improving reaction times and directional changes rapidly, significant for real-life police operations .

The emphasis on seeking professional advice and legal disclaimers serves to mitigate liability for the WA Police and ensure participant safety. It highlights the individualized nature of exercise adaptations and risks, promoting informed consent by acknowledging the potential for personal injury, vital from a legal and ethical standpoint .

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