Cooper Physical Fitness Test Training Plan
$49.00
- 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 200+ Plans included with an Athlete’s Subscription.
Description
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.
WEEKLY SCHEDULE
This program follows a general format and gets progressively harder each week. Don’t skip ahead!! The plan is designed to build upon itself. If you have to miss a training day, start where you left off.
Week 1 and 4 schedules (assessment weeks):
- Monday: Cooper Assessment
- Tuesday: Push-ups, Sit-ups, Bench Press
- Wednesday: Vertical Jump Leg Strength Assessment, 300m Run, 1.5 mile Run
- Thursday: Push-ups, Sit-ups, Bench Press
- Friday: Vertical Jump Leg Strength Assessment, 300m Run, 1.5 mile Run
Weeks 2, 3, 5, and 6 schedules:
- Monday: Push-ups, Sit-ups, Bench Press
- Tuesday: Vertical Jump, 300m Run, 1.5 mile Run
- Wednesday: Core/Durability
- Thursday: Push-ups, Sit-ups, Bench Press
- Friday: Vertical Jump, 300m Run, 1.5 mile Run
COMMON QUESTIONS
What equipment is needed to complete this program?
- Bench for Bench Press
- Enough weight to find a Bench Press 1RM
- 400m track
- Stopwatch
What if I have less than 6 weeks before I officially test?
Still start at the beginning of this training plan anyway. Don’t skip ahead.
What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the runs?
Do your best, and break sets if you need. Be sure to do the total number of rounds, even if you can’t make the reps unbroken. Don’t quit.
What if the bench press percentages are too high for me to get all the reps? What if they feel too light after a couple sessions?
You can drop 5-10# if needed. If, after a couple sessions, the percentages seem light, add some weight, but be conservative, not greedy. Start by adding 5# total (2.5# on each side).
Why do I have to work through so much of the training sessions after already being fatigued?‘
Part of any physical fitness test is assessing your ability to do the most amount of work you can in the face of fatigue. The structure and volume of this training program reflect that reality and is designed to inoculate you from a significant performance decrease due to fatigue. This is to your benefit.
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
You can access the plan via username and password either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time
More Questions? Email: coach@mtntactical.com
DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.
Required Equipment
- Bench, barbell, plates and rack for Bench Press
- 400m track
- Stopwatch
Sample Training
Below is the First Week from this Training Plan:
SESSION 1
Obj: Cooper Physical Fitness Test
Warm-up: 3 Rounds
- 8x Push-ups
- 8x Air Squats
- 8x Sit-ups
- Instep Stretch
Training:
(1) Vertical Jump Test.
- Results:________________
(2) Find Bench Press 1RM.
- Results:________________
(3) Max reps Sit-ups in 60 sec.
- Results:________________
(4) 300m Sprint for time.
- Results:________________
(5) Max reps Push-ups in 60 sec.
- Results:________________
(6) Run 1.5 miles for time.
- Results:________________
***************
SESSION 2
Focus: Push-ups, Sit-ups, Bench Press
Use SESSION 1 results.
Warm-up: 4 Rounds
- 5x Push-ups
- 10x Air Squats
- 5x Horizontal Pull-ups 10x Sit-ups
- Instep Stretch
Training:
(1) 8 Rounds
- 5x Bench Press
- Rest Between Rounds
(2) 4 Rounds
- 30% max reps Push-ups
- 30% max reps Sit-ups
- 10x 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
***************
SESSION 3
Focus: Vertical Jump Leg Strength Assessment, 300m Run, 1.5 mile Run
Warm-up: 4 Rounds
- Run 100m - easy to moderate pace as you warm up.
- 5x Lunges
- 10x Push-ups
- 10x Sit-ups
- Instep Stretch
Training:
(1) Max reps in 20 sec. of the following movements:
- Air Squat
- Lunges
- Jump Lunges
- Jump Squats
The whole thing should take you 80 sec. Don’t rest between movements, just transition right into the next as each 20 sec. interval expires.
RECORD YOUR REPS FOR EACH INDIVIDUAL
MOVEMENT
- Air Squats: __________________
- Lunges: ____________________
- Jump Lunges: _______________
- Jump Squats: ________________
(2) Run 300m for time.
Rest 5 min.
(3) 3 Rounds
- Sprint 100m @ 100% effort.
- Rest 60 sec.
Rest 5 min.
(4) 3 Rounds - use SESSION 1 results
- 800m Run @ Interval Table Pace
- 3 min. Rest between intervals
***************
SESSION 4
Focus: Push-ups, Sit-ups, Bench Press
Use SESSION 1 results.
Warm-up: 4 Rounds
- 5x Push-ups
- 10x Air Squats
- 5x Horizontal Pull-ups
- 10x Sit-ups
- Instep Stretch
Training:
(1) 8 Rounds
- 5x Bench Press
- Rest Between Rounds
(2) 4 Rounds
- 30% max reps Push-ups
- 30% max reps Sit-ups
- 10x Air Squats
Work briskly, not frantically, through the circuits. You can break sets as need be to make the reps, but don’t linger. Only rest as much as you need. Try to limit it to 5 breaths.
(3) 3 Rounds
- 3x Floor Slide
- 3rd World Stretch
- Lat + Pec Stretch
- Pigeon Stretch
***************
SESSION 5
Focus: Vertical Jump, 300m Run, 1.5 mile Run
Warm-up: 4 Rounds
- Run 100m - easy to moderate pace as you warm up.
- 5x Lunges
- 10x Push-ups
- 10x Sit-ups
- Instep Stretch
Training:
(1) 4 Rounds - use SESSION 3 results
- 30% max reps Air Squats
- 30% max reps Lunges
- 30% max reps Jump Lunges
- 30% 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) 3 Rounds - use SESSION 1 results
- 800m Run @ Interval Table Pace
- 3 min. Rest between intervals
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