Fitness Test Prep

A test date, a scoring grid, eight weeks to raise every single score: this physical test prep program targets military, firefighter and police selection tests. Four sessions a week, two four-week phases, base work first then the exact format of the tests, so nothing catches you off guard on the day.

Who is it for?

This program targets candidates preparing for a physical selection or competitive exam, beginners and intermediates alike, who have a fixed deadline and a precise scoring grid to hit. It needs a pull-up bar, a stopwatch, a space to run and a band. Four sessions a week over eight weeks let you prepare for a deadline without improvising, knowing exactly where you stand every single week.

The method

Two four-week phases. The first lays the foundations, running technique, relative strength on push-ups and pull-ups, core work: from week one, you take the entry tests and log your scores, which then drive the rest of the block. The second shifts entirely to the exact test format, shuttle run levels, push-ups and sit-ups against the clock, max-rep pull-ups, with a full simulation at the end of each week. The final week is deliberately lighter, so you arrive fresh on test day rather than tired from the program itself.

How long do the exam prep sessions take?

Four sessions a week, split between strength, running and test simulations depending on the phase of the program.

What equipment do I need to train for the physical tests?

A pull-up bar, a stopwatch, a space to run and a band are enough. Nothing you cannot easily find at home or outdoors.

What if I am starting from scratch?

The first phase builds the foundations before any test format: your entry scores are a starting point, not a barrier. The program adapts to your own starting level, whatever it is on day one.

What the program includes

• 8 weeks · 4 sessions / week · Beginner to intermediate
• Equipment : pull-up bar · timer · running · band
• 8 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Phase 1 · Foundations (weeks 1 to 4) : Four weeks to lay the groundwork: running technique, relative strength on push-ups and pull-ups, core endurance. In week 1 you take the entry tests and write the scores down: they steer the whole block.
• Phase 2 · Test-specific (weeks 5 to 8) : Everything moves to test format: shuttle stages, timed push-ups and sit-ups, AMRAP pull-ups, and a full rehearsal at the end of each week. Week 8 is lightened: you arrive fresh on the day.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.