Program
Male police oppositions
Objective
- ⏤ Being able to do more than 20 pull-ups with ease and strict technique.
Level
- ⏤ Beginner
Duration
- ⏤ 26 Weeks
Frequence
- ⏤ 4 Days
Description
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.
Required Material
- Pull up bar
- Bodyweight
- Low bar
- Box
- Parallettes
Requirements
Being capable of doing:
- 5 supine pull-ups
Phase 1 ⏤ 2 Weeks
Basic conditioning
Phase 2 ⏤ 2 Weeks
Supine pull-ups
Phase 3 ⏤ 2 Weeks
Prone pull-ups
Phase 4 ⏤ 3 Weeks
Prone pull-ups conditioning
Phase 5 ⏤ 2 Weeks
Resistance increase
Phase 6 ⏤ 3 Weeks
Domination
Phase 7 ⏤ 3 Weeks
Outstanding
Phase 8 ⏤ 3 Weeks
Firefighter
Phase 9 ⏤ 3 Weeks
Advanced firefighter
Phase 10 ⏤ 3 Weeks
Elite
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