Why You Need to Train Like an Athlete to Pass the POPAT (Even If You aren't One)

Why You Need to Train Like an Athlete to Pass the POPAT (Even If You aren't One)

Published on Nov 19, 2025 | By Training Club

One of the biggest misconceptions I see with recruits is the idea that to pass the POPAT, you just need to do more cardio.

They treat the test like a 5K run. But when you look at the demands of the test—fighting the push/pull machine, vaulting a barrier, sprinting, jumping—it’s not a jog. It’s a sport.

And just like any sport, the POPAT requires athleticism.

You might be thinking, "But I’ve never played sports," or "I’m not a high-level athlete." That’s fine. You don't need to be a pro athlete to pass. But you do need to train like one.

The "Spinning Your Wheels" Trap

If you have been running the POPAT course over and over again, hoping your time will magically drop, you’ve probably hit a wall. You might feel like you’re working harder than ever, but the clock isn't moving.

Why? Because you can’t improve a skill if your physical hardware isn't upgraded.

Think of it like basketball. A basketball player doesn’t just play scrimmage games all day. They hit the weight room to get stronger so they can box out opponents. They do plyometrics (jumping) so they can grab rebounds. They sprint so they can beat the defense down the court.
They build their Athletic Baseline so that when they step onto the court, the game feels easier.

The POPAT is your "game." If you lack the physical tools, playing the game over and over again won't help.

The 3 Missing Pieces of Your Training

If your time is stagnant, it’s usually not because you forgot the layout of the course. It’s because you lack one of these three athletic traits:

1. Strength (The Foundation)

The POPAT has a heavy push/pull machine and a vault. If you are weak, that machine will drain your energy tank before you even finish the first lap.

• The Fix: We use strength training to make you stronger than the test requires. If the machine requires 80lbs of force, we want you capable of moving 120lbs. When you are strong, the obstacles take less energy, saving your lungs for the running.

2. Power (The Explosion)

Power is how fast you can express your strength. Getting up off the floor 8 times, jumping the mat, and clearing the vault requires explosive power.

• The Fix: We use jumps and dynamic movements. If you move slowly, you leak time. We train you to be explosive so you can clear obstacles efficiently.

3. Speed (The Engine)

Jogging builds endurance, but the POPAT is a sprint-based interval test. You need to be able to accelerate and decelerate quickly.

• The Fix: We utilize sprinting mechanics and resisted sprints. We don't just want you to run; we want you to move fast.

The Strategy: Rise the Floor

The POPAT is a skill, and you absolutely need to practice it to learn the pacing and technique. But practice alone isn't enough.

We need to raise your "Athletic Baseline."

• If we make you stronger, the machine becomes easy.

• If we make you faster, the laps take less time.

• If we make you more powerful, the vault becomes effortless.

When you improve your athleticism via strength training, sprinting, and jumping, you are giving yourself a bigger engine.

So, when you finally go back to the course to run a practice test, you aren't just hoping for a better time—you are physically capable of producing one.

Stop just surviving the laps. Start training like an athlete, and you’ll crush the test.

Stop Spinning Your Wheels.

You can’t improve a test you just keep failing. It’s time to build your athletic baseline with a program designed for speed, power, and strength. Let’s get you that passing time.

Book Your Assessment an assessment with us.