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.

• 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.

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