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.
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.
Run - 5km/3mile – keep a note of time taken to complete in order that progress can be monitored. Also, please aim for a pace of 5 min/km.
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.
1 minute of Press Ups (modify if needed)
1 minute of Alternate Leg Lunges
1 minute of Sit Ups
1 minute of Burpees
1 minute of Rest
Run for 2 minutes as fast as possible and rest for 2 minutes (x2)
Run for 1 minute as fast as possible and rest for 1 minute (x4)
Run for 30 seconds as fast as possible and rest for 30 seconds (x6)
Again, keep a note of distances covered and improvements made.
Complete the following sequence four times as quickly as possible.
Run, Cycle or Row for 3 minutes
1 minute of Squats
1 minute Plank Hold/Bridge (hold for 20 seconds x3)
1 minute of Press Ups
Monitor progress continually by noting distances covered and number of repetitions.
Run for 1 minute and then Jog for 1 minute (x5)
Run for 30 seconds and then Jog for 30 seconds (x5)
Run for 10 minutes at a pace that is challenging but you can maintain
Please keep a note of time taken to complete in order that progress can be monitored.