Vicpol Fitness Requirements

Getting into Victoria Police is tough, but if you know what’s coming and train properly, you can pass the fitness test on your first attempt.

What Are The VicPol Fitness Tests?

Victoria Police requires all applicants to pass a Physical Aptitude Test (PAT) that measures the basic fitness needed for safe and effective police work.

Four Main Components

  • Agility Run: 15-metre shuttle from a face-down start, repeated 4–5 times, under 20 seconds
  • Push-ups: 5 full reps with chest touching the ground
  • Beep Test: Multistage shuttle run for cardiovascular endurance
  • Grip Strength: Measures hand and forearm strength

The agility test is the biggest hurdle. It requires explosive power, sharp turning, and rapid transition from prone to sprinting.

How Hard Is The Agility Test?

You start face-down, sprint 15 m, turn, and repeat 4–5 times within 20 seconds. It combines speed, power, agility, and fast direction changes—why most failures happen here.

Turning technique is crucial. Think of rebounding off the turn like a swimmer pushing from the wall to save precious seconds.

Baseline Fitness Before Specific Prep

Before You Start

  • Walk 8,000–10,000 steps daily
  • 20 minutes of activity 3–4 times weekly
  • Build up to a continuous 10‑minute jog

With this base, most candidates need 8–12 weeks of focused training to pass from a moderate fitness level.

How To Train For VicPol

Agility Test Prep

Practice 2–3 times weekly with cones 15 m apart. Start prone, sprint, perfect your turns, and time each rep. Rest 2–3 minutes between attempts.

Agility Keys

  • Explosive start from the ground
  • Efficient turn-and-rebound technique

Push-ups

Do controlled reps 3x/week: 3 seconds down to chest touch, fast up. This builds strength in the hardest range—especially helpful for beginners.

Beep Test

Intervals 2–3x/week: 30 seconds hard, 90 seconds easy, for 6–10 rounds to develop your engine.

Total-Body Strength

Core Lifts

  • Squats (3s down, fast up)
  • Lunges and goblet squats
  • Rows and planks

Train these 2–3 times weekly with strict form.

How Much Does Training Cost?

Options & Costs

  • DIY: Free–$50/month (parks, cones, online plans)
  • Personal Training: $80–$120/week (custom plan, form coaching)
  • Group Classes: $35–$60/week (police-focused groups)
  • Online Coaching: $80–$120/month (app programs, video demos)

At least a few sessions with a trainer who knows the test can dramatically improve your agility and push-up technique.

If You Fail The Test

You can retake after a wait period. Use feedback to target weak areas—agility is the usual culprit.

How Long To Get Ready?

Typical Timelines

  • Inactive: 12–16 weeks
  • Occasional exerciser: 8–12 weeks
  • Already fit: 4–8 weeks (learn specifics)

Don’t cram—plan for at least three months to be safe.

FAQ

Can I train at home?

Yes. Parks/ovals work for agility; push-ups and strength can be done at home with minimal gear.

Do I need long-distance running?

No. Intervals outperform long slow runs for the beep test demands.

What’s the pass rate?

Unofficial estimates suggest 30–40% fail first attempt, mostly on agility.

Should women train differently?

Standards are the same. Many women benefit from extra upper-body work to master full push-ups.

Am I too old?

Fitness matters more than age. With proper training, candidates in their 40s pass regularly.

Bottom Line

VicPol fitness requirements are challenging but achievable. Prioritise the agility test, practice the exact movements, build strength, and allow 8–12 weeks of focused prep. A few sessions with a police-savvy trainer can be the difference between pass and fail.

This article provides general fitness information and should not replace professional medical advice. Always consult with qualified healthcare providers before beginning any new exercise program.

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