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
Male police oppositions


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


Being capable of doing:

  • 5 supine pull-ups

Phase 12 Weeks

Basic conditioning

Phase 22 Weeks

Supine pull-ups

Phase 32 Weeks

Prone pull-ups

Phase 43 Weeks

Prone pull-ups conditioning

Phase 52 Weeks

Resistance increase

Phase 63 Weeks


Phase 73 Weeks


Phase 83 Weeks


Phase 93 Weeks

Advanced firefighter

Phase 103 Weeks


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