When should you start preparing for the fitness test?


Today I’d like to talk about when you should start your fitness training for the Victoria Police Fitness Test.

As you may know, Mark and I speak to a lot of police applicants enquiring about our police fitness programs and for some people the time that we hear from them is either just after they’ve been given their official police fitness test date or even worse, after they have attempted the test and failed.

Now obviously this is not the time to start preparing for the test but for some people in this situation they have no choice, so I hope you are not in that situation.

For these people I guess they either didn’t know about our training programs or maybe they were doing the wrong type of training and thought they would be okay, but the bottom line is if you’ve failed your first attempt, you’ll only have around 4 weeks before your second and final attempt. Fail that one and you’ll have to wait 12 months before re-applying and starting the whole process again.

So what can you do if you are in that situation?

With only around 4 weeks usually the best option is one-on-one personal training to help turbo-charge your progress, however, the downside is your body still needs time to adapt to the training and you will still need time for your body to recover from these sessions if your intensity is correct and at the right level. But even with expert advice and the right training program and with me poking at someone with a stick during personal training sessions, the biggest challenge is always the lack of time.

The time issue is always the biggest concern and it’s not the persons ability to reach the standard, because in almost all cases the applicant is capable of reaching the required standards with the right training, it’s always a battle against the ticking clock.

When should you start training?

Obviously the answer is as early as possible. We love it when we get a call from somebody looking to get started with the police fitness preparation when they are either just about to sit the exam or have just sat it. At this stage there is plenty of time to work with them and get them up to speed, they are not under pressure and the benefits of their training is usually long-lasting.

So if you are looking to do some fitness preparation, whether it’s with Prime Motion Training, with somebody else or even if you are doing it on your own, the big tip is “START EARLY“!

It’s really unfortunate for those people who have left their run too late and are just managing to reach the minimum standards at the applicant fitness testing day. Applicants in this situation often struggle at the police academy because of a very small buffer zone. Once the pressure is on, that buffer zone gets sucked up very quickly.


  • Start your fitness preparation as early as you can
  • A good guide is start your fitness program when you book your entrance exam
  • The more time you allow yourself the easier it’s going to be
  • Don’t aim for the minimum standards, build a buffer zone
  • The bigger the buffer zone the less stress you’ll experience during recruit training
  • Your fitness levels are likely to reduce once you get into the Victoria Police Academy
  • Start early, get some help, do the right training

We are here to help, so if you would like to join one of our programs and get the best Victoria Police Fitness Test preparation possible.

About the Author

Russell Kempster

Russell Kempster

Russ spent 12 years as a police officer with Victoria Police. The last four years of that time was spent at the Victoria Police Academy as an instructor, where he taught everything from fitness to firearms. He has trained police applicants, as well as recruits undergoing their initial training, experienced serving police officers and was even called on by Victoria Police to help train other would-be police academy instructors.

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