How long does it take to prepare for the POPAT test?

Preparation time varies based on your current fitness level, but generally, you should allow 8-12 weeks of specific training to properly prepare for the POPAT test. If you're starting from a low fitness level, you may need 16 weeks or more. The program should include both strength training specific to test demands and conditioning work to improve your ability to perform at high intensity for the duration of the test.

What strength exercises are most important for POPAT success?

The most important strength exercises for POPAT success include squats and lunges for leg power, push-ups and chest presses for upper body pushing strength, rows and pull-ups for pulling power, and core exercises like planks and rotational movements. Functional exercises like farmer's carries and sled pushes/pulls are particularly valuable as they directly relate to test components like the push/pull machine.

Should I focus more on strength or cardio for POPAT preparation?

You need both strength and cardio conditioning to excel in the POPAT test. The push/pull machine and obstacle components require significant strength, while completing the course in the required time demands good cardiovascular fitness. A well-designed POPAT preparation program should include both strength training (2-3 sessions per week) and cardiovascular conditioning (2-3 sessions per week), with at least one session per week dedicated to POPAT-specific circuit training.

How often should I practice the actual POPAT course?

Ideally, you should practice on a replica POPAT course once per week in the 4-6 weeks leading up to your test. If access to a full course is limited, focus on familiarizing yourself with the specific components you can access, particularly the push/pull machine which is often the most challenging element. In your training, incorporate circuits that mimic the demands and movement patterns of the test, even if you don't have the exact equipment.

Why You Should Build Strength, Conditioning, and Fitness Before Running the POPAT

If you're preparing for the POPAT, it's tempting to jump straight into running the test over and over. But if you're a beginner—or haven't trained consistently in a while—there's a smarter way to prepare.

The truth is: if you don't have a base of strength, conditioning, and general fitness, running the POPAT won't make you better at it—it'll just wear you down.

Here's why building a proper foundation matters—and how to do it.

1. Strength: The Engine That Powers the Test

The POPAT isn't just about cardio—it's about power, strength, and control under fatigue.

If you don't have a base level of strength:

The push/pull machine will gas you out
Vaulting the mat becomes sketchy
Getting up from the ground gets slower every round

You need strong legs, a strong upper body, and a strong core to move efficiently and stay explosive through the entire test.

What to focus on:

Squats, lunges, and split squats
Pull-ups, rows, and push-ups
Carries, sleds, and core work

Strength isn't optional. It's the foundation.

2. Metabolic Conditioning: Don't Just Get Tired—Get Better at Recovering

The POPAT puts your heart rate through the roof—fast.

But it's not just about being "fit." It's about being able to recover between efforts.

If you're deconditioned, you'll burn out early—and your form, speed, and decision-making will tank.

You need training that builds:

Short-burst explosiveness
Repeatable effort under fatigue
Recovery between movements

This means combining sprint work, sleds, intervals, and circuits in a smart way—not just random HIIT sessions.

3. General Fitness: Move Better, Last Longer, Stay Uninjured

Most people skip the basics: mobility, movement quality, and durability.

But the POPAT demands fast transitions, agility, and ground-to-standing work. If your knees, back, or shoulders aren't ready, you're just piling intensity on dysfunction.

Get fit before you test yourself. That means:

Improving movement patterns
Building joint stability
Training 3–5 days/week consistently before testing

Think of it like this: the better your fitness base, the easier the test becomes.

4. Why Running the POPAT Too Soon Can Backfire

If you try to run the POPAT without a foundation, here's what usually happens:

You burn out halfway
You move with poor form
You get discouraged—or worse, injured

The POPAT is a test, not a training tool. Running it over and over won't fix the underlying issues. It's like entering a race to train for the race. Backwards.

If you're serious about passing the POPAT—and staying healthy doing it—start with a foundation:

Strength
Metabolic Conditioning
Overall Fitness

Then, when the test comes, you'll not only pass it—you'll own it.

Want a training plan built specifically for the POPAT?

At The Training Club, we'll build your strength, fitness, and conditioning step-by-step—so when it's test day, you're ready.

Book a free intro and let's get to work.

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1. Strength: The Engine That Powers the Test

2. Metabolic Conditioning: Don't Just Get Tired—Get Better at Recovering

3. General Fitness: Move Better, Last Longer, Stay Uninjured

4. Why Running the POPAT Too Soon Can Backfire