Strength Training Program for Police Academy Applicants: Build the Strength That Carries Over

Police academy fitness tests don’t reward gym tricks. They reward useful strength: pulling, pushing, sprinting, carrying, getting up fast, and staying steady when you’re tired. A smart strength training program for police academy applicants should do two things at once: raise your test scores and build a body that holds up through weeks of hard training.

This guide gives you a clear plan you can follow. You’ll learn what to train, how to set your week up, and how to progress without beating yourself up.

What police academies actually test (and why strength matters)

Every academy differs, but most tests share the same demands:

• Push-ups and sit-ups (or planks) for muscular endurance
• A run, often 1.5 miles, for aerobic fitness
• Sprints, shuttles, or an obstacle course for speed and change of direction
• A drag, carry, or dummy pull for loaded strength
• A jump or climb for power and coordination

Strength training helps because stronger muscles do more work with less strain. If a push-up is a smaller percent of your max strength, you can do more reps. Strong legs and hips make running and sprinting feel smoother. A stronger back and grip make carries and drags less of a panic.

If you want a sense of how common the 1.5-mile run is in law enforcement testing, see the law enforcement fitness test overviews from Cooper Institute (CFIT).

Principles that make a program work

Train the movements, not just the muscles

Police work and academy training involve basic patterns: squat, hinge, push, pull, carry, rotate, and brace. A good plan hits these weekly. You don’t need endless exercises. You need the right ones done well.

Balance strength and endurance

Many applicants only run. Others only lift. Both groups hit a wall. You’ll do better with two to three strength days plus two to three conditioning days, with at least one full rest day.

Progress slowly and on purpose

Add weight, reps, or sets in small steps. Don’t chase a “max out” week after week. Save your ego for graduation day.

Recover like it’s part of training

Sleep, food, and easy days decide whether you adapt or break down. If your knees ache, your back feels tight, or your push-up numbers stall, you often need less grind and more recovery.

How to set up your week (simple and effective)

This weekly layout fits most applicants with a job and a life. It also leaves room for skill work like push-up practice or mobility.

• Day 1: Strength A (lower body + push)
• Day 2: Conditioning (intervals) + short core
• Day 3: Strength B (hinge + pull)
• Day 4: Conditioning (easy run) + mobility
• Day 5: Strength C (full body power + carries)
• Day 6: Optional test practice (short, controlled) or active recovery
• Day 7: Rest

If you can only train four days, cut Strength C and keep the other three strength sessions plus one conditioning day. If you can train five days, use the full plan.

The 8-week strength training program for police academy applicants

Below is a practical, gym-based plan. If you don’t have barbells, you can swap in dumbbells or kettlebells for most lifts. Each strength day should take about 45 to 70 minutes.

Warm-up (8-12 minutes before every strength session)

• 5 minutes easy cardio (rower, bike, brisk walk)
• Hip hinge drill (10 reps)
• Bodyweight squat (10 reps)
• Push-up position plank (20-30 seconds)
• Band pull-aparts or light rows (15 reps)
• Two lighter warm-up sets for your first lift

Keep it simple. The goal is heat and clean movement, not a workout before the workout.

Strength Day A (squat + push focus)

1. Back squat or goblet squat: 4 sets of 5 reps
2. Bench press or dumbbell bench: 4 sets of 6 reps
3. Walking lunges: 3 sets of 10 reps per leg
4. Incline push-ups or dips (assisted if needed): 3 sets to 1-2 reps short of failure
5. Side plank: 3 sets of 20-40 seconds per side

Strength Day B (hinge + pull focus)

1. Deadlift (trap bar if you have it): 3 sets of 5 reps
2. Pull-ups or lat pulldown: 4 sets of 6-10 reps
3. Romanian deadlift or hip thrust: 3 sets of 8 reps
4. One-arm dumbbell row: 3 sets of 10 reps per side
5. Pallof press (anti-rotation): 3 sets of 10 reps per side

Why trap bar? Many people find it easier on the low back while still building serious strength. If you want a clear explanation of trap bar mechanics and setup, see the trap bar deadlift guide from Stronger by Science.

Strength Day C (power + carries)

1. Box jump or kettlebell swing: 5 sets of 3 (jumps) or 5 sets of 10 (swings)
2. Front squat or split squat: 3 sets of 6 reps
3. Overhead press or dumbbell shoulder press: 3 sets of 6-8 reps
4. Farmer’s carry: 6 carries of 20-40 meters
5. Sled push or backward sled drag (if available): 6 rounds of 15-25 meters

Carries matter because they build grip, trunk strength, and the “don’t fold” fitness you need for drags and obstacle work.

How to progress across 8 weeks

Use this simple rule: when you hit the top end of the rep range with good form, add a small amount of weight next time.

• Weeks 1-2: Learn form, leave 2 reps in the tank on most sets
• Weeks 3-6: Add load slowly, keep 1-2 reps in the tank
• Week 7: Keep weight similar, cut one set from each main lift (a lighter week)
• Week 8: Test week for fitness events, keep lifting but cut volume by about 30-40%

If you’ve never lifted, consider getting a coach for even two sessions. Good form saves time and joints. For basic technique standards, you can also use the NSCA education resources.

Conditioning that supports strength (without wrecking your legs)

You don’t need daily hard runs. You need the right mix.

Day 2 intervals (20-30 minutes)

Pick one:

• 8 x 200 meters fast, walk 200 meters between reps
• 6 x 400 meters at a hard but controlled pace, rest 90-120 seconds
• 10 rounds: 30 seconds hard on a bike + 90 seconds easy

Keep the pace honest. You should finish tired, not destroyed.

Day 4 easy run (30-50 minutes)

Run at a pace where you can speak in short sentences. This builds your aerobic base and helps recovery.

If your academy uses the 1.5-mile run, you can estimate a realistic goal pace and track progress with a simple calculator like this running pace calculator.

Optional Day 6 test practice (short and specific)

Keep this day controlled. Examples:

• Push-up practice: 3 rounds at 60-70% of your max reps
• Shuttle practice: 6-10 quality reps with full recovery
• Core circuit: plank, dead bug, side plank, 2-3 rounds

Don’t turn practice into punishment. You want better skill and confidence, not sore elbows.

Push-ups, pull-ups, and core: get better fast

Push-up ladder (2-3 days per week)

After a warm-up, do a ladder like this:

• Set 1: 40% of max reps
• Set 2: 50% of max reps
• Set 3: 60% of max reps

Stop each set with 1-2 reps left. Add 1 rep to each set every week. This builds volume without frying your shoulders.

Pull-up plan (if you can’t do 5 strict reps yet)

• Do 3-5 sets of slow negatives (3-5 seconds down)
• Add band-assisted pull-ups for sets of 5-8 reps
• Train grip with carries and dead hangs (20-40 seconds)

Core that carries over

Skip endless crunches. Train bracing and control. Good options:

• Planks and side planks
• Pallof press
• Dead bug variations
• Loaded carries

If your test uses sit-ups, practice them once a week, but keep core work mostly focused on bracing.

Injury-proofing: common trouble spots and fixes

Most applicants don’t fail from lack of grit. They fail because something hurts and they can’t train.

Knees

• Don’t spike running volume. Add no more than about 10% per week.
• Strengthen quads and hips with split squats, step-ups, and controlled lunges.
• Use shoes that fit your gait and replace old pairs.

Shins

• Run on softer ground when you can.
• Add calf raises and tibialis raises 2-3 times per week.
• Keep intervals on a track or flat route, not hills at first.

Low back

• Learn to brace before you pull or squat.
• Use trap bar deadlifts if straight bar pulls flare you up.
• Don’t chase heavy deadlifts the day after hard sprints.

If pain changes your gait, wakes you at night, or lingers for weeks, talk with a qualified clinician. For general exercise safety guidance, see MedlinePlus exercise and fitness information.

Nutrition and recovery that supports hard training

Eat enough protein

A solid target for most active people is 0.7 to 1.0 grams of protein per pound of body weight per day. Spread it across meals. This supports strength gains and recovery. For evidence-based protein guidance, see the International Society of Sports Nutrition position stand on protein.

Don’t fear carbs

If you run and lift, carbs help. Eat most of them around training, and choose foods you digest well: rice, oats, potatoes, fruit, tortillas, and bread.

Sleep like it’s training

Aim for 7-9 hours. If you can’t, grab a 20-minute nap when you can and cut one hard session that week. Sleep loss makes everything harder: learning skills, recovering, and staying calm under stress.

How to adjust the plan to your test date

If your test is 8+ weeks away

Run the full plan as written. Focus on form early, then build load.

If your test is 4-6 weeks away

Keep three strength days, but cut some accessory work. Practice the test events weekly. Don’t add new lifts now.

If your test is 1-2 weeks away

Reduce lifting volume by about half. Keep movement quality. Do one short practice run at goal pace, then rest more than you think you need.

Common mistakes police academy applicants make

• Doing max push-ups every day until elbows and shoulders ache
• Running hard every session and never building an easy aerobic base
• Skipping pulling work, then getting shoulder pain from too much pressing
• Training carries and drags never, then getting shocked by loaded events
• Adding weight fast with sloppy reps

Conclusion

A solid strength training program for police academy applicants doesn’t need fancy tools or extreme workouts. Train the big movements, progress in small steps, and pair strength work with smart conditioning. You’ll raise your scores, move better, and show up to the academy ready for the volume and stress.

If you want, tell me your test events, your current numbers (push-ups, run time, any lifts), and how many days per week you can train. I’ll help you tailor the plan to your timeline and equipment.