This plan is designed to pass the physical tests of the oppositions for police, army, firefighters and others. Specifically those of the male category. To overcome them, a test of a certain number of pull-ups is usually requested, in addition to other tests such as jumping, running and others. Use this routine to prepare for the opposition and complement it with days in which you take the tests themselves, to measure your progress. 

 **Must know** 

 - Remember to train specific tests separately, especially those that are not dominated. 

 - This program is designed to be done 3 times a week, with an extra routine in case you want to do a fourth session. 

 - Use intermediate breaks, between 1' and 2'30”, depending on how difficult the routine is for you. 

 - The duration of the routines is between 45' and 1h20' approximately. 

 **Requirements** 

 You can start from 0, as the first phase is designed for total beginners, but we recommend that you be able to do at least 5 pull-ups. 

 **Necessary material** 

 Pull-up bar.

Male police oppositions

In this phase we make sure that you have a basic and complete level that allows you to start working on the pull-ups in the next phase. We also condition legs and resistance to prepare for the rest of the phases. Depending on your initial level it can that this phase is easy for you or that, on the contrary, you need to work on it for a few weeks.

Basic conditioning

In this phase we will start working on pull-ups, before moving on to the pull-ups. This will give us a good transition for beginners and a good transfer of power. Also, we continue to strengthen legs and cardio.

Supine pull-ups

In this phase we start working on the pull-ups, which will become our main exercise throughout the following phases. We continue to strengthen previous progressions and our legs and cardio.

Prone pull-ups

In this phase we increase the volume of repetitions of chin-ups and pull-ups to levels that will allow us to start working very effectively towards our goal. In addition, we increase the volume of work in general to improve our resistance.

Prone pull-ups conditioning

Now that we have all the key exercises for our preparation, we focus on gradually increasing their training volume.

Resistance increase

In this phase we will already have numbers that will allow us to pass the pull-up test without any problems. From now on our work will focus on continuing to improve to find a high grade.

Domination

In this phase we will achieve pull-up numbers that will easily allow us to get an A in a standard competitive exam. In addition, our leg strength and endurance will reach a very good level.

Outstanding

From this phase, we will work with a volume of repetitions that will allow us to pass the most demanding tests, such as firefighters or elite corps tests in some cases.

Firefighter

If you complete this phase you will have the ability to score a 10 on any Opposition type pull-up test. In addition, we also make sure that you have very good jumping ability. Even if you are not able to complete this phase, It will serve you as a very good job to improve your level in the test.

Advanced firefighter

Phase for those who want to consider themselves elite in terms of endurance in pull-ups. If you are able to complete this phase, you will be able to get a 10 in any test of this exercise. Even if you are not able to complete this phase, you will It will serve as a very good job to improve your level in the test.

Male police oppositions

About this program