Fitness

Fitness Program Requirements

The following are both the mandatory and voluntary Fitness Program requirements for Recruit Training at the Saskatchewan Police College:

1.  3.5 mile run – 30 min. or less (required in the first week)
2. Volunteer 150 miles (over 17 weeks)
3. Weight Room – 3 times a week (1 hour sessions)
4. POPAT in 4:15 (mandatory pass time)

Once per month the recruits receive a fitness test, which includes:

1. Body Weight
2. Push – Ups to max
3. Pull – Ups to max
4. Abdominal crunches to max
5. Bench Press max weight at 10 reps
6. Bench Press 1 rep max 7.3.5 mile timed run

Three times per week for half hour durations, the recruits participate in a fitness class, which focuses on both cardiovascular endurance and muscular strength. More specifically, these classes include running drills, sprints, pushups, core strength exercises and lower body strength work.

Fitness Program Preparation Recommendations

1. Running

It is recommended to have a substantial running base for at least 6 months prior to college. This will help to alleviate any overuse running injuries that surface when a recruit begins a running program without prior conditioning. A reasonable training distance is 5 – 8 km, in a continuous, lasting between 30 and 45 minutes. To gain speed, strength and endurance, a recruit should incorporate some interval running, hill running and speed work into his or her program. This will help to create a strong base, needed for the 3.5 timed run, and will help with the endurance needed for the class.

2. Muscular Strength and Endurance

Two approaches to train for:

a) Functional Strength Training – This type of training includes core strength, push-ups, squats, lunges, and plyometric training.

b) Weight Training – Recruits should follow an appropriate weight-training program that works all major upper body and lower body muscle groups. The program should be something that can be continued during the 18 weeks of college.

3. POPAT Training

8 week training programs are available through the Dr. Paul Schwaan Centre. See POPAT training attachment.