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. 

 **Must know** 

 - 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. 

 **Requirements** 

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

 **Necessary material** 

 Pull-up bar.

Female police oppositions

In this phase we will start with the exercises that will serve as the basis of the preparation. The isometric pull-up itself, but also complementary exercises to strengthen the muscles involved and prepare ourselves to increase the level. In addition, we complement with leg explosiveness exercise, for possible jumping and agility tests.

First contact

In this phase we will gain seconds in the main exercise, while we increase the level of the complementary exercises. We also start with exercises that are more difficult than the target exercise itself, such as progressions for chin-ups.

Beginners, 30 secs of isometric

At this stage we are already at a level that will allow you to pass most of the women's pull-up tests. In addition, we continue to improve the level so that soon you will be able to do full pull-ups without problems.

Intermediate, 1 min of isometric

In this phase we exceeded a minute and a half of isometric, which will help us to reach the maximum score in most of the women's competition tests. We continue to improve in the rest of the exercises, both pull-ups and legs to jump and speed tests.