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Fitness Test Preparation
You will have to train to meet the standards. Each test has a different training routine.
To prepare for this test, you need to gradually increase your running endurance. The schedule below is a proven progressive routine. If you can advance the schedule on a weekly basis, then proceed to the next level. If you can do the distance in less time, then do so.
To prepare for this test you will need to do interval training. The first step is to time yourself for an all out effort at 110 yards. This is called your initial time or IT. The second step is to divide the IT by 0.80 to get your starting training time. Then follow the schedule below.
To prepare for this test, follow this routine. The first step is to see how many push-ups you can do. That will become your initial training repetition dose or ITRD. For successive weeks, keep adding two more repetitions per week.
To prepare for this test follow this routine. The first step is to see how many sit ups you can do in one minute. That will become your initial training repetition dose or ITRD. For successive weeks keep adding two more repetitions per week.
1.5-Mile Run
To prepare for this test, you need to gradually increase your running endurance. The schedule below is a proven progressive routine. If you can advance the schedule on a weekly basis, then proceed to the next level. If you can do the distance in less time, then do so.
Week
|
Activity
|
Distance
|
Time
|
Frequency
|
---|---|---|---|---|
1
|
Walk
|
1 Mile |
17-20 min.
|
5 per week
|
2
|
Walk
|
1.5 Mile |
25-29 min.
|
5 per week
|
3
|
Walk
|
2 Miles |
32-35 min.
|
5 per week
|
4
|
Walk
|
2 Miles |
28-30 min.
|
5 per week
|
5
|
Walk / Jog
|
2 Miles |
27 min.
|
5 per week
|
6
|
Walk / Jog
|
2 Miles |
26 min.
|
5 per week
|
7
|
Walk / Jog
|
2 Miles |
25 min.
|
5 per week
|
8
|
Walk / Jog
|
2 Miles |
24 min.
|
5 per week
|
9
|
Jog
|
2 Miles |
23 min.
|
4 per week
|
10
|
Jog
|
2 Miles |
22 min.
|
4 per week
|
11
|
Jog
|
2 Miles |
21 min.
|
4 per week
|
12
|
Jog
|
2 Miles |
20 min.
|
4 per week
|
300-Meter Run
To prepare for this test you will need to do interval training. The first step is to time yourself for an all out effort at 110 yards. This is called your initial time or IT. The second step is to divide the IT by 0.80 to get your starting training time. Then follow the schedule below.
Frequency | Week | Training Distance |
Repetitions | Training Time |
Rest Time |
---|---|---|---|---|---|
1 per week
|
1,2
|
110 yards
|
4
|
.80 into IT
|
2 min.
|
1 per week
|
3,4
|
110 yards
|
5
|
.80 into IT minus 2-3 sec
|
2 min.
|
1 per week
|
5,6
|
110 yards
|
6
|
.80 into IT minus 2-3 sec
|
2 min.
|
1 per week
|
7,8
|
220 yards
|
4
|
.80 into IT times 2
|
2 min.
|
2 per week
|
9,10
|
220 yards
|
4
|
.80 into IT times 2 minus 4 sec.
|
2 min.
|
Maximum Push-Ups
To prepare for this test, follow this routine. The first step is to see how many push-ups you can do. That will become your initial training repetition dose or ITRD. For successive weeks, keep adding two more repetitions per week.
Weeks
|
Sets | Repetitions | Frequency |
---|---|---|---|
1
|
1
|
ITRD
|
3 per week
|
2
|
2
|
ITRD divided by ½
|
3 per week
|
3
|
3
|
ITRD divided by ½
|
3 per week
|
4
|
3
|
ITRD divided by ½ plus 2
|
3 per week
|
5
|
3
|
ITRD divided by ½ plus 4
|
3 per week
|
6
|
3
|
ITRD divided by ½ plus 6
|
3 per week
|
7
|
3
|
ITRD divided by ½ plus 8
|
3 per week
|
8
|
3
|
ITRD divided by ½ plus 10
|
3 per week
|
One Minute of Sit-Ups
To prepare for this test follow this routine. The first step is to see how many sit ups you can do in one minute. That will become your initial training repetition dose or ITRD. For successive weeks keep adding two more repetitions per week.
Weeks
|
Sets | Repetitions | Frequency |
---|---|---|---|
1
|
1
|
ITRD
|
3 per week
|
2
|
2
|
ITRD divided by ½
|
3 per week
|
3
|
3
|
ITRD divided by ½
|
3 per week
|
4
|
3
|
ITRD divided by ½ plus 2
|
3 per week
|
5
|
3
|
ITRD divided by ½ plus 4
|
3 per week
|
6
|
3
|
ITRD divided by ½ plus 6
|
3 per week
|
7
|
3
|
ITRD divided by ½ plus 8
|
3 per week
|
8
|
3
|
ITRD divided by ½ plus 10
|
3 per week
|
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-
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