Cooper Physical Fitness Test Training Plan


• 6-week, 5 days/week
• Designed to improve performance on the Cooper Physical Fitness Test, a test commonly used in law enforcement to gauge LEOs fitness levels
• Individualized to athlete fitness.
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.


This 6-week cycle is sport-specifically designed to improve performance on the Cooper Physical Fitness Test, a test commonly used in law enforcement to gauge Law Enforcement Athletes’ fitness levels.

You’ll take the Cooper Physical Fitness Test twice during this program – Week 1 and 4. Your test results will be used for the progressive training in the following weeks. This way the program self-scales to the fitness level of the athlete.

Required Equipment

- Bench, barbell, plates and rack for Bench Press
- 400m track
- Stopwatch

Sample Training

Focus: Push-ups, Sit-ups, Bench Press
Use COOPER TEST 1 results.

4 Rounds
5x Push-ups
10x Air Squats
5x Horizontal Pull-ups
10x Sit-ups
Instep Stretch

(1) 8 Rounds
4x Bench Press
Rest Between Rounds
Use the below chart for loading ….

Round  Reps     %1RM
1           4           55
2           4           65
3           4           75
4-8        4           85

(2) 4 Rounds
40% max reps Push-ups
40% max reps Sit-ups
12x Air Squats

Work briskly, not frantically, through the circuits. You can break sets as need be to make the reps, but don’t linger. Try to limit rest to 5 breaths.

(3) 3 Rounds
Lat + Pec Stretch
3x Shoulder Jackknives
Hip Flexor + Pigeon Stretch

Focus: Vertical Jump, 300m Run, 1.5 mile Run

4 Rounds
Run 100m - easy to moderate pace as you warm up.
5x Lunges
10x Push-ups
10x Sit-ups
Instep Stretch

(1) 4 Rounds - use SESSION 3 results
40% max reps Air Squats
40% max reps Lunges
40% max reps Jump Lunges
40% max reps Jump Squats
Rest 30 sec.

Rest 3 min.

(2) Run 300m for time.
Rest 5 min.

(3) 3 Rounds
Sprint 100m @ 100% effort.
Rest 60 sec.

Rest 5 min.....

(4) 4 Rounds - use SESSION 1 results
800m Run @ Interval Table Pace
3 min. Rest between intervals

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Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan.  Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.


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This Plan is one of 200+ plans included in the Athlete's Subscription.