Fitness Test Preparation

You will have to train to meet the standards. Each test has a different training routine.

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

Vertical Jump
To prepare for this test you will need to do plyometric training. There are two plyometric exercises:
  • Double leg vertical jump
  • Single leg vertical jump
Perform each exercise with one set of 10 repetitions, three days a week. Do the repetitions ballistically without stopping and rest three minutes between each set of each exercise.

Exercise
Sets Repetitions Rest Frequency
Double leg vertical jump
1
10
3 min.
3 per week
Single leg vertical jump
1
10
3 min.
3 per week