This plan is designed to pass the physical tests for the police competitive examinations, specifically those of the female category. To pass the test, they usually request a supine pull-up isometric test, in which the candidate has to hold for determined time on the bar, in addition to other tests such as jumping, running and others. Use this routine to prepare for your competitive examinations, and complement it with days on which you perform the tests themselves, to measure your progress.

Female police oppositions

In this phase we will begin with the exercises that will serve as the basis of the preparation. The isometric of supine pull-up itself, but also complementary exercises to strengthen the muscles involved that will get you ready to increase the level. In addition, we will complement it with leg-pylometric exercises, for possible jump or speed tests .

First contact

In this phase we will increase our holds for the main exercise, while we increase the level in the complementary exercises, starting with more difficult exercises than the objective exercise itself, such supine pull-ups progressions.

Beginners, 30 secs of isometric

In this phase we have already reached a level that will allow you to pass the majority of female pull-ups tests. In addition we will continue improving the level so that soon you will be able to do complete supine pull-ups without problem.

Intermediate, 1 min of isometric

In this phase we will go over a minute and a half of isometrics, which will help us reach the maximum score in the majority of the female competitive examinations. We will continue improving in the rest of the exercises, both pull-ups and leg exercises for the jump and speed tests.

Female police oppositions

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Female police oppositions

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