Let’s help you get prepared for the academy or PFQ if you’re already on the department.

(P.S. I also have this information available via podcast if you’d like to listen instead. It’s at the bottom of this post)

In the video above, I go over the moves in this 20-30 minute workout. This isn’t something you can do repeatedly day after day, your body is going to need some rest.  However, this will at least give you an idea of what you’re going to be up against.

Remember, training in the academy is about push-ups, pull-ups, sit-ups, calisthenics and RUNNING! Practice what it is you’re going to be doing while in the academy, drop the weight lifting for now… it won’t help you.

The secret to the academy? You’re never going to be fit enough, no matter how hard you train. They  just want to see if you will give up, so don’t satisfy them by doing so.  With that, here’s the workout:

Before you begin, pick your numbers, how many push ups and how many pull ups. Then hit those numbers!

 

Round 1

Wide Grip Pull-Up

Standard Push-Up

Wide Grip Pull-Up

Standard Push-Up

Rest 45 seconds

 

Round 2

Chin-Up

Military Push-Up

Chin-Up

Military Push-Up

Rest 45 seconds

 

Round 3

Close Grip Pull-Up

Wide Grip Push-Up

Close Grip Pull-Up

Wide Grip Push-Up

Rest 45 seconds

 

Round 4

Vaulter Pull-Up

Staggered Push-Up

Vaulter Pull-Up Reversed

Stagger Push-Up Reversed

Done!

 

Make sure you write down your actual numbers so you can track how far you’ve come the next time you do this. Wait at least two days before trying this again, you’re gonna be sore.

I’ve been asked a lot about modifications.  You can use a resistance band to mimic the pull ups motion, but it won’t help you as much so I suggest you take this workout with you to the park or the gym and do the full fledge pull ups.  There’s also the pull up bar that goes in your door frame, just be careful not to scratch the frame.  If you don’t have the pull up assist band that I do, use a chair to help you push yourself up by using your leg to assist you in getting to the top. And if you’d like to see what I recommend for push up stands, these are the ones I use.

If you’d like more free help, sign up for my monthly fitness webinar HERE where I explain how I was able to get myself ready for the academy, lose 100 pounds and keep it off for 4 years. Thanks for watching, stay safe out there, and I know you’re going to completely rock that academy.

Marc

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2 thoughts on “How to prepare for the police, military or fire academy

  1. Kelly Gage

    Could you send this in my email so I can print it out. Just finished the academy and want to keep in shape.

  2. Hey Kelly,

    I would just book mark this page in case it’s ever updated or you need to watch the video again. I always want to give the best information to members of my team, so I constantly update things.

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