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Police Trainee Preparation Exercise Programme 2023 for SAPS Applicants

August 24, 2023
Laye

Police Trainee Preparation Exercise Programme 2023 for SAPS Applicants

Police Trainee Preparation Exercise Programme 2023 for SAPS Trainee Applicants’ Physical Fitness Assessment. Police Trainee applicants can start preparing for the physical fitness assessment by following an exercise programme to improve their fitness.

NB!! Use comfortable exercise attire & running shoes for the Police Trainee Preparation Exercise Programme. Always warm-up every time before exercising by jogging for 5 – 10 minutes or fast walking for 10 – 15 minutes. Exercise on a flat non slippery surface. Have water to drink to avoid dehydration.

DAY 1 – Police Trainee Preparation Exercise Programme

  • Run 100 meters (3/4 pace not a full sprint pace) without stopping Rest for 3 minutes
  •  Run 4 x 100 meter sets with 3 minutes, rest between the trials to prepare for PACER test.

DAY 2

  • Jog at a slow pace for 150 meters and walk at a normal pace for 50 meters
  • Repeat 3 times (no rest in between the walk and run)
  • Perform as many push-ups and sit-ups as possible continuously (rest 5 minutes between push-ups and sit-ups) to prepare for 30m Punch bag sprint.

DAY 3

  • Run a 2,4 km distance at a comfortable pace to improve your stamina.
  • Perform stretching exercises, to reduce muscle soreness.

DAY 4

  • Run 120 meters at a brisk pace (not a full sprint) without stopping
  • Rest for 2 minutes in between 120 meter runs
  • Repeat 5 x times
  • Perform as many push-ups and sit-ups as possible continuously (rest 5 minutes between push-ups and sit-ups) to improve your upper body strength and core stability.

DAY 5

Jog at a slow pace for 200 meters then walk at a normal pace for 50 meters

Repeat 3 x times without rest

Perform as abdominal exercise as per the videos attached. Perform 15 repetitions x 3 for each exercise.

Day 6

  • Walk at a fast pace for 10 minutes – this is an active rest day.
  • Perform different stretching exercises for main muscle groups.

DAY 7

  • Run 200 meters at a brisk pace (not a full sprint) without stopping
  • Rest for 1 minute in between 200 meter runs
  • Repeat 3 x times
  • Perform as many push-ups and sit-ups as possible continuously (rest 5 minutes between push-ups and sit-ups) to improve upper body strength and core.

DAY 8

  • Jog at a slow pace for 200 meters then walk fast for 50 meters and repeat 3 x times without rest
  • Perform as many push-ups and sit-ups as possible continuously (rest 5 minutes between push-ups and sit-ups)

DAY 9

  • Run a 2,5 km distance at a comfortable pace
  • Perform different stretching exercises.

DAY 10

  • Test yourself and run 20 meters between point A and point B at your own pace. Run as many laps as possible without stopping
  • Perform as many push-ups and sit-ups as possible continuously (rest 5 minutes between push-ups and sit-ups)

DAY 11 – Police Trainee Preparation Exercise Programme

  • Repeat Day: 7 – 10 until two days before the SAPS Physical Fitness Assessments.

For more information: http://saps.gov.za/careers/downloads/2023-physical-fitness.pdf…

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