Endurance for police testing with fortitude

[Scott Stevenson]

Normally it's timed push-ups in one minute, times sit ups, a 300 yd sprint and then a mile and half run. The pump sets are suitable for the push-ups and sit ups I think, but the running and improving the mile and half is my biggest concern.

FYI: I'm neglecting all the programming aspects to make sure you pass the test... You might already be able to make the grade here, so what's missing is knowing how much you need to / want to improve your fitness.

That said, I'd try something like this:

Take Day 3 (lower MR) and drop down a volume Tier if possible and then do the runs on that day. E.g., 1 x 300yd sprint and run a mile to start.

For Day 4, cut the chest, triceps and ab work down by a Tier (again, if possible) and then practice those tests - all out - just once.

All of this could be adjusted with increasing training days as the test nears closer, but this is something along the lines of what I'd have you do (again, depending on how far off your needed / wanted performance times / score) you are.

-S