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Welcome to Week 2!

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

You've made it to Week 2! With the foundations in place, this week focuses on reinforcing good habits while steadily increasing physical demands to build confidence and momentum. Continue building on your progress.

Before you get started...

  • Use the program to guide your gym or home workout.
  • Start at 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 2 - Gym Program

Aim to increase your weights from last week.


Download this week's Gym Program.
 

Program Movements

Click to view movement examples.

Endurance Program

Tabata Session

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

 

 

Week 2 Endurance Program

Complete 3-5 blocks. One block consists of two exercises. 

Alternate between the two exercises with 20 seconds on, 10 seconds rest for a total of 8 rounds (4 minutes). 

Take 2 minutes full rest after each 4-minute block. 

Download this week's Endurance Program.

 

Program Movements

Click to view movement examples.

Running Program

Run Program - Intervals

45 second slow jog, followed by 15 second fast run x5

Rest for 3 minutes. Repeat block two additional times.

 

Program Notes

  • The effort level for the 15 second block is 9/10 intensity. 
  • The 45 second slow jog is whatever speed is required.
  • Rest can be walking or static recovery.

 

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.

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

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