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Welcome to Week 3!

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

You've now progressed to Week 3 - it's time to take the next step. You’ll start to feel stronger, fitter, and more capable as your training intensity increases. Increase your weights, your pace and your sets this week.

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.
  • Remember to always complete a full body mobility warm up to start and full body stretch and cool down to finish.
Warm Up

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.

Eccentric reps - focus on slowing down the tempo in the eccentric portion of the exercise.


Program Movements

Click to view movement examples.


Progression Movements

Click to view movement examples.


Endurance Program

EMOM - Every Minute on the Minute

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

Complete 2-3 rounds. Complete your reps at the start of every minute, and then rest for the that is left in that minute.

For beginners - take 1-minute full rest after each round completed, in addition to the time remaining within each round.


Program Movements

Click to view movement examples.


Progression Movements

Click to view movement examples.

Running Program

Running Program - Intervals

60 second slow jog, followed by 30 second fast run x5

Rest for 3 minutes. Repeat block two additional times.


Program Notes

  • The effort level for the 30 second block is 9/10 intensity.
  • The 60 second slow jog is whatever speed is required.
  • Rest can be walking or static recovery.

Cool Down


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.

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