Step 1: Test your Fitness

To get where we want to go, we first need to know where we are starting from.

MOST COMMON QUESTION THAT I GET: How long will it take to train for the POPAT?

ANSWER: it depends on where you are starting.


Once you have taken the fitness standards test, you will fall into 1 of 3 categories:

  1. Not strong enough

  2. not enough endurance

  3. Not following the right strategy

STEP 3. Follow a training plan

Fail to prepare, and you prepare to fail.

Once you know which category you fall into, you now need to follow a plan to address your weaknesses:

Maximize your strengths and minimize your weaknesses. Use a structured, goal directed training program is the number one way to reach your goal of passing the physical abilities test in record time. (Need some help? Get the POPAT/PARE Training Guide).


Join a group of people who are committed to protecting the public, keeping the peace, and making a difference in the world and their community.

Struggling with your training? Here are a couple of blog posts that will be helpful on your training journey.

How to Train for the Physical Abilities Test.

Are you fit enough to pass?

Take the test and see if you meet the fitness standards in order to pass the POPAT/PARE/SOPAT.

Your guide to your best POPAT/PARE time yet.

Whether you are a fitness pro or new to training, the POPAT and PARE can give you trouble. It is full of novel movements and challenges that you need to complete with the added pressure of a time limit.

I've put together a few posts that are going to help you streamline your training and optimize your POPAT/PARE time. Browse through the Leo Fitness BLOG for a bunch of free training articles.

A couple articles to help you train

  1. POPAT Pacing: How to get a sub-3:45 time

  2. How to train for Strength to master the Push/Pull

  3. Top 3 exercises to prepare you for the Vault

  4. The best way to improve your cardio/conditioning

For those of you looking for a more COMPLETE training program, we have partnered with (Law Enforcement Physical Abilities Testing). They are the leader in official law enforcement abilities testing, practice testing and Physical Abilities Test development. For this reason we have partnered with them to bring you the Prepare to Protect training program.

The Prepare to Protect police training program is now available exclusively at through

Between LEPAT's testing experience and our training expertise, we are confident you will find success through this training program.