SAPS Preparation exercise programme for applicants physical fitness assessments

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SAPS preparation exercise programme for applicants physical fitness assessments .Do you wish to join SAPS ?This article will help you with exercise tips .
 
NB!! Use comfortable exercise attire & running shoes. Always warm-up every time before exercising by jogging for 5 – 10
minutes or fast walking for 10 – 15 minutes. Exercise on a flat non slippery surface. Have water to drink to
avoid dehydration.
DAY 1

  • Run 100 meters (3/4 pace not a full sprint pace) without stopping Rest for 3 minutes
  • Run 4 x 100 meter sets with 3 minutes, rest between the trials to prepare for PACER test.

DAY 2

  • Jog at a slow pace for 150 meters and walk at a normal pace for 50 meters
  • Repeat 3 times (no rest in between the walk and run)
  • Perform as many push-ups and sit-ups as possible continuously (rest 5 minutes between push-ups and sit-ups) to prepare for 30m Punch bag sprint.

DAY 3

  • Run a 2,4 km distance at a comfortable pace to improve your stamina.
  • Perform stretching exercises, to reduce muscle soreness.

DAY 4

  • Run 120 meters at a brisk pace (not a full sprint) without stopping
  • Rest for 2 minutes in between 120 meter runs
  • Repeat 5 x times
  • Perform as many push-ups and sit-ups as possible continuously (rest 5 minutes between push-ups and sit-ups) to improve your upper body strength and core stability.

DAY 5

  • Jog at a slow pace for 200 meters then walk at a normal pace for 50 meters
  • Repeat 3 x times without rest
  • Perform as abdominal exercise as per the videos attached.
  • Perform 15 repetitions x 3 for each exercise.

Day 6

  • Walk at a fast pace for 10 minutes – this is an active rest day.
  • Perform different stretching exercises for main muscle groups.

DAY 7

  • Run 200 meters at a brisk pace (not a full sprint) without stopping
  • Rest for 1 minute in between 200 meter runs
  • Repeat 3 x times
  • Perform as many push-ups and sit-ups as possible continuously (rest 5 minutes between push-ups and sit-ups) to improve upper body strength and core.

DAY 8

  • Jog at a slow pace for 200 meters then walk fast for 50 meters and repeat 3 x times without rest
  • Perform as many push-ups and sit-ups as possible continuously (rest 5 minutes between push-ups and sit-ups)

DAY 9

  • Run a 2,5 km distance at a comfortable pace
  • Perform different stretching exercises.

DAY 10

  • Test yourself and run 20 meters between point A and point B at your own pace. Run as many laps as possible without stopping
  • Perform as many push-ups and sit-ups as possible continuously (rest 5 minutes between push-ups and sit-ups)

DAY 11

  • Repeat Day: 7 – 10 until two days before the SAPS Physical Fitness Assessments.

CLICK HERE TO PRINT THE FITNESS ASSESSMENT PROGRAMME

 

For the application form click here 

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