Training Schedule

The physical competence necessary to complete the police role also requires a certain level of physical fitness. In order to prepare for the Police Service PCA it is important to prepare well in advance and follow the recommended training programme outlined below.

Warm up & Cool down

Prior to beginning each training session, complete 5-10 minutes of cardiovascular activity, for example, walk, run, cycle, step, row, cross trainer, at a low intensity. Complete static stretches of all major muscle groups and hold each for 8-10 seconds.

At the end of each training session, complete a 5-10 minute cool down at a low intensity followed by static stretches of all major muscle groups. Hold each stretch at the point of mild tension for 20-30 seconds.

Training Sessions

There are five training sessions outlined below which should be completed in this order. You should have two full recovery days per week. Please ensure each exercise is completed with full range of motion and good form. If you are unfamiliar with any of the exercises please seek further advice.

Session One
Session Two

Complete the following sequence three times aiming for maximum repetitions. Keep a note of the number of repetitions within each time period in order that progress can be monitored.

Session Three

Again, keep a note of distances covered and improvements made.

Session Four

Complete the following sequence four times as quickly as possible.

Monitor progress continually by noting distances covered and number of repetitions.

Session Five

Please keep a note of time taken to complete in order that progress can be monitored.