Stop guessing if you’re fit enough. Here are the exact numbers you need to hit.
Most police applicants train based on a “feeling.” They run until they feel tired. They lift until they feel a burn. They assume that if they are “in shape,” they will pass the POPAT.
Then they fail.
Why? Because the POPAT isn’t a fitness test; it’s a performance test. And the sequence matters.
You don’t just walk up to the Push/Pull machine fresh. You have to tackle it immediately after running the agility obstacle course. Then, after your muscles are blown out from the fight, you have to clear the Vault.
At Training Club, we don’t guess. We assess. Before we write a single workout, we test clients against 7 key performance indicators.
If you are hitting these numbers, you have the reserve tank needed to pass. If you aren’t, you have work to do.
1. Trap Bar Deadlift: The Foundation
The Standard: Men: 2–2.2x Bodyweight // Women: 1.5–1.8x Bodyweight
The POPAT hits you with the Push/Pull machine immediately after the run. If your max strength is low, that 80lb resistance feels maximal, spiking your heart rate and draining your energy. If you are strong (hitting these standards), the weight feels manageable, allowing you to survive the fight and save energy for the Vault.
2. Assault Bike Sprint: Anaerobic Power
The Standard: 20 Calories in under 30 seconds.
The obstacle course run is an anaerobic sprint. You need the ability to output massive power even when your lungs are burning. This test measures your “red zone” tolerance. If you can’t hit 20 cals in 30 seconds fresh, you won’t have the kick needed to finish the run time under the limit.
3. The 5-10-5 Agility Drill: Change of Direction
The Standard: Men: < 5.0s // Women: < 5.5s
The run isn’t a straight line; it’s full of tight turns around cones and pylons. If you are slow to decelerate and turn, you are bleeding seconds on every lap.
4. Split Squat Iso: Injury Proofing
The Standard: Men: 60–90s // Women: 45–75s (per leg)
You spend the entire test on one leg at a time—turning, jumping stairs, and landing the vault. Structural imbalances lead to blown ankles. We use this iso hold to guarantee your tendons are robust enough to handle the impact.
5. Push-Up Iso: Trunk Control
The Standard: Men: 45–60s // Women: 40–55s
When you hit the Push/Pull station, your core is the transfer point for all your power. If your core collapses under tension, your strength is useless, and you’ll fail to move the weight efficiently.
6. Chin-Ups: Relative Strength
The Standard: Men: 8–12 reps // Women: 2–5 reps
The Vault comes at the end, when you are most fatigued. This is the ultimate test of relative strength. If you can’t lift your own body weight efficiently when you are fresh, doing it after the run and the fight will be impossible.
7. Run to Hurdle Jumps: Coordination Under Fatigue
The Standard: Maintain consistent speed and jump height for 6 rounds.
In the first lap, the jumps are easy. In the final laps, they feel like mountains. We test your ability to keep your power output high even as you get tired.
Stop Guessing. Get Assessed.
Do you know where you stand on these 7 numbers? If not, stop training blind.