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.

• 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.

Phase 1 ⏤ 1 Weeks

First contact

Phase 2 ⏤ 2 Weeks

Beginners, 30 secs of isometric

Phase 3 ⏤ 3 Weeks

Intermediate, 1 min of isometric

Phase 4 ⏤ 4 Weeks

Isometric's mastery