If you are looking to apply for the Danish Police Academy, you know that passing a physical test is a requirement. The physical test consists of a series of strength- and endurance exercises that are graded based on how well you perform.
To be able to pass the physical test, it's important to gradually build up your strength and endurance. It might seem overwhelming and daunting before you start, but with a good program, the training can be fun and motivating.
In this article, I'll be share a my tips and tricks, as well as a training guide, so you can prepare yourself for the test 👇 Are you ready?
Introduction to your training
The physical test for women
The exercises for the test for women currently consist of:
Speed test: Run as fast as possible 2 1/4 laps in the figure 8 around two cones set up 13.40 meters apart.
Long jump: Jump as far as possible with a simultaneous take-off.
Inverted rows: Perform as many inverted rows as possible up to 22 repetitions. Completed with feet on a platform.
Bench press: Complete up to 12 repetitions as heavy as possible.
2400m run: Run the distance outdoors as fast as possible.
The physical test for men
The exercises for the test for men currently consist of:
Speed test: Run as fast as possible 2 1/4 laps in the figure 8 around two cones set up 13.40 meters apart.
Long jump: Jump as far as possible with a simultaneous take-off.
Pull-ups: Perform as many pull-ups as possible up to 14 repetitions. Completed hanging freely from a bar.
Bench press: Complete up to 12 repetitions as heavy as possible.
2400m run: Run the distance outdoors as fast as possible.
Gradual training
It's important to train with progressive overload and gradually increase volume and intensity, to best avoid injuries and give your body enough time to build strength. If you aren't used to strength training or regular exercise, it's recommended to start with a lower intensity and gradually increase the load.
Muscle groups to train
To be able to pass the physical test, you need a strong body and good endurance. The most important muscle groups to train are the back, chest, and core. A strong core will give the stability and strength to the rest of the body.
In addition, you also need to train your cardiovascular- and running endurance, as the test includes running.
Exercises for the physical test
For at træne ovennævnte muskelgrupper og øvelser, der er vigtige for optagelsesprøven, kan du inkludere følgende øvelser i din træning:
Speed test:
Treadmill intervals
Hill sprints
Long jump:
Tuck jumps
Box jumps
Broad jumps
Plank tuck jumps
Weighted planks
Sled push
Pull-ups:
Pull-ups with gradual increase in weight and difficulty
Inverted row
Pulldown machine
Bent over row
Farmers carry
Bench press:
Bench press
Shoulder press
Commando plank
Pushups with gradual increase in weight and difficulty
2400m run:
Distance run with gradual increase in pace and distance
Start a training plan for the Danish Police Academy
With the correct training and guidance, you can build the necessary strength and endurance to successfully pass the test. The best strength training program for you depends on your current strength and training experience - therefore, I can't provide a general training program that works for everyone.
Just like your workouts, you should also optimise your nutrition, as this is what will give you the strength and energy for your workouts, as well as proper recovery afterwards.
If you're ready to start training, sign up for Online Coaching with me. As a personal trainer, I have the expertise and experience needed to guide you through a progressive training plan so you can avoid injuries and reach your goals. Contact me below to learn more about how I can help you.
Sign up for Online Coaching with me👇🏼
