Skip to content
Let's Join Forces logo.
Apply Now
Let's Join Forces logo.
Apply Now

Welcome to Week 1!

Congratulations on taking the first step toward an exciting and rewarding career with the WA Police Force! 

Over the next 8-weeks, we’re going to help you build the strength, endurance, and resilience you need to meet the fitness requirements required to join our team.

Week 1 is all about laying the groundwork. You’ll focus on building baseline strength, improving movement quality, and establishing consistent training habits that will support you throughout the program.

Before you get started...

  • Use the program to guide your gym or home workout.
  • Start at a comfortable weight and work your way up each week.
Warm Up

Warm Up Flow

 

Choose 3-5 exercises to complete before each workout covering shoulders, hips and ankles.

Repeat each exercise for 10-12 reps or hold for 3-5 seconds.

Gym Program

Full Body Strength

Complete a full body mobility warm up to start, and full body stretch and cool down.


 

 

Week 1 - Gym Program

Download this week's Gym Program.

 

Program Movements

Click to view movement examples.

Endurance Program

Circuit Session

Complete a full body warm up to start, and full body stretch and cool down.

 

Week 1 - Endurance Program

Complete 3 rounds (4 rounds for advanced). Work for for 30-45 seconds per exercise, with 30-45 seconds rest between each one.

*Advanced option for all sessions in this program is to perform with a weight vest on.

Download this week's Endurance Program
 

Program Movements

Click to view movement examples.

Running Program

Run Program - Beep Test

Run the Beep Test to get a baseline.

Download the Running Program.

 

Cool Down

Cool Down Flow

 

Complete a cool down with stretch as required at the end of every workout.

See the Physical Performance Evaluation fact sheet to learn more about physical requirements to enter the WA Police Force Academy.

If you still have questions you can contact our Physical Trainers.

 

Please note that the WA Police Force is not liable for any for any personal injury sustained from the program. Please discontinue use if pregnant, injured or unwell. By completing this program it will not guarantee entry into the Western Australia Police Force Recruitment process nor substitute the required fitness testing. 

To learn more, please visit the Terms & Conditions for this program.

Join the Team

It takes a variety of talents, backgrounds, experience and personalities to create a strong, cohesive team.

Explore the variety of pathways you can take to become part of the WA Police Force.

LEARN MORE