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Calisteniapp / Female police oppositions

Female police oppositions: your step-by-step plan.

This plan is designed to pass the physical tests of the oppositions for police, specifically those of the female category. To overcome them, an isometric supine pull-up test is usually requested, in which the opponent has to hold a certain time on the bar. In addition, there are also other agility tests that involve leg strength and jumping. Use this routine to prepare for the competition, specifically for the pull-up test, and complement it with days when you do the tests themselves, to measure your progress.

Available in Calisteniapp for iOS and Android.

Explore my path
Female police oppositions

Objective

Manage to hold more than 90" in isometric supine pull-ups with ease.

Frequence
See program guidance
First session duration
44 min
Program
10 estimated weeks

01 / Requirements

Required prerequisites

  • 10" Dead hang

Necessary equipment

For this program you will need Pull up bar, Low bar.

02 / Program

Build your path.

Each phase prepares you for the next. Weeks are a guide: repeat a phase when you need more practice before moving on.

  1. Week 1First contact

    What you will practise

    In this phase you will start building the foundation you need to safely prepare for the Isometric supine pull-ups test. The main goal is for you to become familiar with the exam position, learn to hold it with control, and begin strengthening the entire pulling chain: lats, biceps, forearms, scapular muscles, and core. To do this, the work on Isometric supine pull-ups is combined with variations such as Isometric half-way supine pull-ups, which will help you gain body awareness at a very useful point in the range of motion. In addition, Australian pull-ups and Australian chin ups will allow you to build horizontal pulling strength without excessive demand, which is ideal in this first contact.

  2. Week 2–3Beginners, 30 secs of isometric

    What you will practise

    In this phase you will begin to make a clear jump in the target exercise, taking Isometric supine pull-ups up to 30 seconds per set. Here you are no longer just trying to adapt to the position, but to hold it with greater solidity and efficiency. The work continues to strengthen mainly the lats, biceps, brachialis, forearms, and scapular stabilizing muscles, but local muscular endurance also becomes more important, as it will be decisive for holding long times in the test. The introduction of Short supine pull-ups is especially relevant: although the range is partial, they will teach you to produce force at the angle most specific to the isometric and to feel more confident close to the bar.

  3. Week 4–6Intermediate, 1 min of isometric

    What you will practise

    In this phase you will reach a very solid intermediate level, getting close to one minute of Isometric supine pull-ups. For many candidates, this point already represents enough performance to pass a large part of the women’s tests with confidence, but here the goal is not just to pass, but to keep building a margin. The increase in time in the main isometric demands a real improvement in pulling endurance and postural control, intensely involving the lats, biceps, teres major, forearms, rhomboids, and abdominals. In addition, Half-range supinated pull-ups raise the demand and bring you closer to more specific strength in a range that transfers very well to the exam.

  4. Week 7–10Isometric's mastery

    What you will practise

    In this phase you go beyond one and a half minutes of Isometric supine pull-ups, a level that in most women’s police entrance exams will place you in a very favorable position to achieve the highest score or perform with a wide safety margin. The work is no longer focused only on enduring, but on fully mastering the position and developing very complete pulling strength. You continue strengthening the lats, biceps, forearms, and scapular stabilizers, but more advanced stimuli also appear, such as Negative supine pull-ups, Short prone pull-ups, and Isometric prone pull-ups, which improve your eccentric control, your ability to tolerate tension in different grips, and your overall bar strength. All of this will make the supinated grip used in the test feel more solid and stable.

Estimated end of the plan

Choose a valid date to preview your plan.

This date reflects the planned duration, not a guaranteed date for completing Female police oppositions. Your progress may take additional weeks.

03 / Calisteniapp

Your first session, step by step.

Here is the first session of the program, so you have a reference for how the sessions are structured.

Estimated duration of 44 min depending on the rest periods you choose. Sets and reps are a reference: adjust them to your level.

The exercises you will discover.

Every movement that appears at least once across the program.

Understand the reason behind each step.

  • This program focuses on preparing you specifically for the pull-up test, although we also work a little on leg strength and resistance.
  • The program is designed to be done 3 times a week, with an extra routine in case you want to do a fourth session.
  • The duration of the routines is between 40’ and 1h 20’.
  • Use intermediate breaks, between 40” to 2’ depending on how difficult the routine is for you.

They train with Calisteniapp.

App reviews already published on our website. These are not specific to this program.

The best. I've been on the pro plan for two years and have achieved excellent results. Resistance, strength, skill, and aesthetics, I've obtained it all thanks to the guidance of this app on this beautiful calisthenics journey.
Roberto Duarte
If the free option is already great, the pro option has to be amazing. I'm super happy. I'm a beginner, a very beginner, and really everything is simple, the exercises can be done anywhere without equipment, and it's helping me a lot.
Maite Ruiz

From “one day” to your first session.

  1. Download Calisteniapp on your phone.

  2. Find Female police oppositions and check its access options.

  3. Review the terms shown in the app and start the first phase.

If the app offers you a 7-day trial, check the subsequent price, billing period, renewal and cancellation before activating it. Availability and terms are those shown in your account and store.

Before you start.

Is it mandatory to do the reinforcement routine?

No, only if you want to add an extra day of training or if you notice that you are stuck and need extra work.

What rest times to use?

We recommend using intermediate breaks of between 40" and 2'. If you find it difficult to advance in any phase and feel stuck, you can try using longer rest times to try to complete it.

What requirements must I meet to be able to do this program?

In the first phase we start with series of 15” holding on the bar, if you are not able to do them, simply work on the routines until little by little you get it.

Every step counts.

Start with preparation. Follow the path. Give your progress time.

Available in Calisteniapp for iOS and Android.

Your program continues in the app.

Download Calisteniapp and find “Female police oppositions” in Programs. If you already have the app, open the program directly.

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