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Calisteniapp / Male police oppositions

Male police oppositions: your step-by-step plan.

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.

Available in Calisteniapp for iOS and Android.

Explore my path
Male police oppositions

Objective

Being able to do more than 20 pull-ups with ease and strict technique.

Frequence
See program guidance
First session duration
63 min
Program
26 estimated weeks

01 / Requirements

Required prerequisites

  • × 5 Supine pull-ups

Necessary equipment

For this program you will need Pull up bar, Low bar.

02 / Program

Build your path.

Each phase prepares you for the next. Weeks are a guide: repeat a phase when you need more practice before moving on.

  1. Week 1–2Basic conditioning

    What you will practise

    In this phase, we make sure you have a sufficient physical base to start working on pull-ups safely in the next stage. The focus is on learning to properly activate the back, grip, and arms through accessible progressions such as Isometric supine pull-ups, Half-range supinated pull-ups, and Australian pull-ups. These exercises teach you to control scapular retraction, maintain tension in the core, and become familiar with the correct vertical and horizontal pulling path. In addition, Dead hang will strengthen your grip endurance and your shoulders’ tolerance to hanging, which is very important for the entire program.

  2. Week 3–4Supine pull-ups

    What you will practise

    In this phase, we will begin working with full Supine pull-ups before progressively shifting our focus to Prone pull-ups. This will give you a very solid transition if you are still building specific strength, since the supinated grip usually allows for a more accessible pattern and transfers well to the exam pull-up. We continue strengthening the vertical pull with Supine pull-ups, Half-range supinated pull-ups, and Short supine pull-ups, while the isometrics consolidate control at different angles of the movement. Muscularly, the main emphasis here is on the latissimus dorsi, biceps, brachialis, rhomboids, forearms, and the stabilizing muscles of the trunk.

  3. Week 5–6Prone pull-ups

    What you will practise

    In this phase, we begin working with Prone pull-ups, which will become the main exercise for a large part of the program. The change of grip increases the demand on the upper back, lats, and grip, and brings you closer to the specific test. Prone pull-ups are introduced with moderate volume so you can adapt without losing quality, while Supine pull-ups and their progressions remain present to maintain and expand the strength base you have already built. This combination improves both the vertical pulling pattern and the muscular endurance needed to accumulate repetitions throughout the following phases.

  4. Week 7–9Prone pull-ups conditioning

    What you will practise

    In this phase, we increase the volume of Prone pull-ups and consolidate their role as the main movement. It is no longer just about being able to do a few repetitions, but about beginning to tolerate more total work with stable technique. Prone pull-ups now take center stage in the programming, while Supine pull-ups continue to act as support to add strength and specific endurance. The result is a clear improvement in the vertical pulling pattern, scapular control, and the ability to maintain performance across several sets.

  5. Week 10–11Resistance increase

    What you will practise

    Now that you have incorporated the key exercises of the preparation, this phase focuses on increasing your specific pull-up endurance. Prone pull-ups increase in volume and begin to bring you closer to long sets, something essential for an exam in which maximum strength alone is not enough: you need to repeat the movement many times without losing range or control. Supine pull-ups continue helping you accumulate pulling work, and the isometrics maintain strength at specific points in the range of motion. The latissimus dorsi, teres major, biceps, forearms, core, and scapular stabilizing muscles are all heavily involved here.

  6. Week 12–14Domination

    What you will practise

    In this phase, you should already be handling numbers that, in many cases, would allow you to pass the pull-up test comfortably. From here on, the goal is no longer just to meet the standard, but to stand out. Prone pull-ups reach a high volume and are combined with Supine pull-ups, Half-range supinated pull-ups, and Up-middle-down isometric to improve control throughout the entire range of motion. This combination develops local endurance, strength at specific angles, and the ability to maintain technique even when fatigue appears.

  7. Week 15–17Outstanding

    What you will practise

    In this phase, you will reach a level of performance that, for a standard exam, usually corresponds to a very high score. The main work focuses on sustaining long sets of Prone pull-ups and introducing more control within the repetition itself with Middle stop pull-ups. That pause forces you to eliminate momentum, improves isometric strength at the sticking point, and teaches you to master the most demanding part of the range of motion. Together with Up-middle-down isometric and Dead hang, this phase strengthens grip, lats, biceps, rhomboids, core, and scapular stability in a very complete way.

  8. Week 18–20Firefighter

    What you will practise

    From this phase onward, you will be working with a repetition volume that already matches especially demanding tests. Prone pull-ups reach very high numbers and are combined with Explosive supine pull-ups, a progression that adds pulling speed and improves your ability to apply force quickly without losing control. This not only makes you stronger, but also more efficient in each repetition. Middle stop pull-ups remain key for consolidating the midpoint of the range of motion, one of the places where most people fail when fatigue builds up.

  9. Week 21–23Advanced firefighter

    What you will practise

    If you complete this phase, you will have the ability to achieve a top score in practically any exam pull-up test. The volume of Prone pull-ups is now approaching the final goal of the program and demands a very high combination of endurance, technical efficiency, and mental toughness. Explosive supine pull-ups and Middle stop pull-ups continue refining two decisive qualities: the ability to generate force quickly and control at the hardest points of the range of motion. At this stage, it is no longer enough to be strong; you need to repeat the movement many times with economy of motion and without wasting energy.

  10. Week 24–26Elite

    What you will practise

    A phase for those who want to consider themselves elite in pull-up endurance. Here the goal is clear: to reach and consolidate the ability to do more than 20 Prone pull-ups with ease and strict technique, while also maintaining a very high level of power, grip, and general endurance. Very high-volume Prone pull-ups are the core of the phase, supported by Explosive supine pull-ups and Middle stop pull-ups to continue refining both execution speed and control at the midpoint. Box jumps, Explosive push-ups, and Burpee with pull-ups complete a very demanding workload for the back, arms, shoulders, core, legs, and cardiovascular system.

Estimated end of the plan

Choose a valid date to preview your plan.

This date reflects the planned duration, not a guaranteed date for completing Male police oppositions. Your progress may take additional weeks.

03 / Calisteniapp

Your first session, step by step.

Here is the first session of the program, so you have a reference for how the sessions are structured.

Estimated duration of 63 min depending on the rest periods you choose. Sets and reps are a reference: adjust them to your level.

The exercises you will discover.

Every movement that appears at least once across the program.

Understand the reason behind each step.

  • 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.

They train with Calisteniapp.

App reviews already published on our website. These are not specific to this program.

The best. I've been on the pro plan for two years and have achieved excellent results. Resistance, strength, skill, and aesthetics, I've obtained it all thanks to the guidance of this app on this beautiful calisthenics journey.
Roberto Duarte
If the free option is already great, the pro option has to be amazing. I'm super happy. I'm a beginner, a very beginner, and really everything is simple, the exercises can be done anywhere without equipment, and it's helping me a lot.
Maite Ruiz

From “one day” to your first session.

  1. Download Calisteniapp on your phone.

  2. Find Male police oppositions and check its access options.

  3. Review the terms shown in the app and start the first phase.

If the app offers you a 7-day trial, check the subsequent price, billing period, renewal and cancellation before activating it. Availability and terms are those shown in your account and store.

Before you start.

Is it mandatory to do the reinforcement routine?

No, only if you want to add an extra day of training or if you notice that you are stuck and need extra work.

What rest times to use?

We recommend using intermediate breaks of between 1' to 2'30". If in any phase you find it difficult to advance and you feel stuck, you can try using longer rest times to try to complete it.

What requirements must I meet to be able to do this program?

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

Every step counts.

Start with preparation. Follow the path. Give your progress time.

Available in Calisteniapp for iOS and Android.

Your program continues in the app.

Download Calisteniapp and find “Male police oppositions” in Programs. If you already have the app, open the program directly.

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