Cooper Physical

Fitness Test
Training Plan

www.strongswiftdurable.com

COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014

COOPER PHYSICAL FITNESS TEST

TRAINING PROGRAM
This 6-week cycle is designed to improve performance on the Cooper Physical Fitness Test, a test commonly used in law
enforcement to gauge LEOs fitness levels.
Your department/precinct may differ in the order of events, or even in the event selection. This plan prescribes the exact event
order given by the Cooper Institute, but it may not match your local protocol. Follow your local protocol over the protocol in this
plan for any differences.
PROGRAM DESCRIPTION
This program follows a general format and gets progressively harder each week. Dont skip ahead!! The plan is designed to build
upon itself. If you have to miss a training day, start where you left off.
Heres the Week 1 and 4 schedule (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
And heres Weeks 2, 3, 5, and 6 schedule:
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
EXERCISE PROGRESSIONS
During this train-up every number of repetitions you perform is based on the number of repetitions or times you completed
during your latest Cooper Test or Vertical Jump Leg Strength Assessment.
Example:
Athlete performs 35x Push-ups, 50x Sit-ups on initial Cooper Test during SESSION 1.
Session 2 from the plan calls for:
4 Rounds
30% max reps Push-ups
30% max reps Sit-ups
10x Air Squats
30% of 35x Push-ups is 11 (.3 x 35 = 10.5, round up to 11) and 30% of 50x Sit-ups is 15 (.3 x 50 = 15). So, youll
do 11x Push-ups, 15x Sit-ups, and 10x Air Squats every round for four rounds. You dont have to sprint through
the circuit - its not a work cap. You simply want to work briskly, limiting you rest as much as possible. However,
you can break sets if you need to; try to limit rests/breaks to 5 breaths before performing at least one more rep.
Vertical Jump Leg Strength Assessment
This assessment is designed to improve your leg strength for vertical jumping, an important factor in how high you jump. Youll
perform the session in Sessions 3 and 18. It follows:

Copyright 2014 by Rob Shaul

RANGER ASSESSMENT AND SELECTION PROGRAM 1 & 2 TRAINING PLAN, FEBRUARY 2014

Max reps in 20 sec. of the following movements:

Air Squat
Lunges
Jump Lunges
Jump Squats
The whole thing should take you 80 sec. Dont rest between movements, just transition right into the next as each 20
sec. interval expires.
Think of this as a single event, unbroken, of four different movements. Record reps performed for each individual movement
(so your should have 4 numbers after the assessment).
Youll use your results in the following circuits, which are progressed:
4 Rounds - use SESSION 3 results
30% max reps Air Squat
30% max reps Lunges
30% max reps Jump Lunges
30% max reps Jump Squats
Rest 30 sec.
Where youll figure 30% of each movement using the same process in the prior example. Now, this is a leg intensive
circuit, so plan for your legs to burn. You want to work through the 4 movements in the same manner as the
assessment: back to back, no rest. You may have to pause to give your legs a bit of a break, but again, limit your rest.
We give you 30 sec. at the end to recover before the next round. Use the full 30 sec., then start immediately.
RUN PROGRESSION TABLES
The training plan includes scaled paces based on your 1.5 mile assessment time. Use your latest 1.5 mile assessment time for the
subsequent training sessions.
We use interval training to improve your run. The interval distances are shorter, and pace faster, than your latest assessment pace.
Youll run 800m intervals to train the 1.5 mile run.
These are scaled to your latest assessment time, and dicate the pace you need to keep for each repeat. The tables are selfexplanatory, and easy to figure out as you work through the training plan. Email rob@militaryathlete.com if you are having
trouble.
There is no table for the 300m sprinting effort. Instead, youll perform these sprint intervals as fast as you possibly can each
effort, rest for a sufficient amouont of time, and repeat. Though there are no time demands in the program, a drop in your 300m
runs should be observable over the course of the program.
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 miss a day?
Dont skip ahead. Start where you left off. The plan is progressive, and its training sessions designed to be completed in order.
What if I have less than 6 weeks before I officially test?
Still start at the beginning of this training plan anyway. Dont skip ahead.
What if I cant 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 cant make the reps unbroken.
Dont quit.
Copyright 2014 by Rob Shaul

COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014

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 reflects that reality and is designed to innoculate you from a significant
performance decrease due to fatigue. This is to your benefit.
Unfamiliar Exercises? Questions?
Go to www.militaryathlete.com and click the Exercises link to see unfamiliar exercises.
More Questions?
Email rob@militaryathlete.com
Good Luck!

Rob Shaul, Military Athlete

Copyright 2014 by Rob Shaul

WEEK 1 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014

MONDAY

TUESDAY

SESSION 1
Obj: Cooper Physical Fitness Test

SESSION 2
Focus: Push-ups, Sit-ups, Bench Press

Warm-up:

Use SESSION 1 results.

WEDNESDAY
SESSION 3
Focus: Vertical Jump Leg Strength
Assessment, 300m Run, 1.5 mile Run

THURSDAY
SESSION 4
Focus: Push-ups, Sit-ups, Bench Press
Use SESSION 1 results.

Warm-up:
3 Rounds
8x Push-ups
8x Air Squats
8x Sit-ups
Instep Stretch
Training:

FRIDAY
SESSION 5
Focus: Vertical Jump, 300m Run, 1.5
mile Run

Warm-up:

Warm-up:
Warm-up:

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

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

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

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

Training:

Training:

Training:

Training:

(1) 8 Rounds
5x Bench Press
Rest Between Rounds
Use the below chart for loading .

(1) Max reps in 20 sec. of the following

movements:

(1) 8 Rounds
5x Bench Press
Rest Between Rounds
Use the below chart for loading .

(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.

(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.

Round!
1!
2!
3!
4-8!

Reps
5!
5
5!
5!

%1RM
50
60
70
80

(2) 4 Rounds
30% max reps Push-ups
30% max reps Sit-ups
10x Air Squats

Air Squat
Lunges
Jump Lunges
Jump Squats
The whole thing should take you 80 sec.
Dont rest between movements, just
transition right into the next as each 20
sec. interval expires.
RECORD YOUR REPS FOR EACH
INDIVIDUAL MOVEMENT

Round!
1!
2!
3!
4-8!

Reps
5!
5
5!
5!

%1RM
50
60
70
80

(2) 4 Rounds
30% max reps Push-ups
30% max reps Sit-ups
10x Air Squats

Results:________________
(6) Run 1.5 miles for time.
Results:________________

Work briskly, not frantically, through the

circuits. You can break sets as need be
to make the reps, but dont linger. Try to
limit rest to 5 breaths.

Air Squats: __________________

Lunges: ____________________
Jump Lunges: _______________

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

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

Copyright Rob Shaul 2014

Work briskly, not frantically, through the

circuits. You can break sets as need be
to make the reps, but dont 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

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

WEEK 2 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014

MONDAY
SESSION 6
Focus: Push-ups, Sit-ups, Bench Press

TUESDAY
SESSION 7
Focus: Vertical Jump, 300m Run, 1.5
mile Run

Use SESSION 1 results.

WEDNESDAY

THURSDAY

SESSION 8
Obj: Core/Durability

SESSION 9
Focus: Push-ups, Sit-ups, Bench Press

Training:

Use SESSION 1 results.

(1) 6 Rounds
15/15 sec. Standing Founder
15/15 sec. Kneeling Founder
7x EOs
7x Face Down Back Extensions

Warm-up:

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

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

Training:
(1) 8 Rounds
4x Bench Press
Rest Between Rounds
Use the below chart for loading .
Round!
1!
2!
3!
4-8!

Reps
4!
4
4!
4!

%1RM
55
65
75
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 dont linger. Try to
limit rest to 5 breaths.
(3) 3 Rounds
Lat + Pec Stretch
3x Shoulder Jackknives
Hip Flexor + Pigeon Stretch

Copyright Rob Shaul 2014

FRIDAY
SESSION 10
Focus: Vertical Jump, 300m Run, 1.5
mile Run
Warm-up:

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

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

Training:

Training:

Training:

(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.

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

(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

(2) 2 Rounds
20 sec. Jane Fonda
20 sec. Shoulder Hand Job - unloaded

Round!
1!
2!
3!
4-8!

Reps
4!
4
4!
4!

%1RM
55
65
75
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 dont 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

Rest 3 min.
(2) Run 300m for time.
Rest 5 min.
(3) 2 Rounds
Sprint 50m @ 100% effort.
Rest 45 sec.
Rest 5 min.
(4) 2 Rounds
Sprint 100m @ 100% effort.
Rest 60 sec.
Rest 5 min.
(5) 4 Rounds - use SESSION 1 results
800m Run @ Interval Table Pace
3 min. Rest between intervals

WEEK 3 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014

MONDAY
SESSION 11
Focus: Push-ups, Sit-ups, Bench Press

TUESDAY
SESSION 12
Focus: Vertical Jump, 300m Run, 1.5
mile Run

Use SESSION 1 results.

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

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

Training:
(1) 8 Rounds
3x Bench Press
Rest Between Rounds
Use the below chart for loading .
Round!
1!
2!
3!
4-8!

Reps
3!
3
3!
3!

%1RM
60
70
80
90

(2) 4 Rounds
50% max reps Push-ups
50% max reps Sit-ups
15x Air Squats
Work briskly, not frantically, through the
circuits. You can break sets as need be
to make the reps, but dont linger. Try to
limit rest to 5 breaths.
(3)3 Rounds
Lat + Pec Stretch
3x Shoulder Jackknives
Hip Flexor + Pigeon Stretch

THURSDAY
SESSION 14
Focus: Push-ups, Sit-ups, Bench Press

(1) 6 Rounds
15x Russian Twists - unloaded
45 sec. Front Bridge
7x Windshield Wipers
15x Flutter Kicks

Use SESSION 1 results.

FRIDAY
SESSION 15
Focus: Vertical Jump, 300m Run, 1.5
mile Run
Warm-up:

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

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

Training:

Training:

Training:

(1) 4 Rounds - use SESSION 3 results

50% max reps Air Squats
50% max reps Lunges
50% max reps Jump Lunges
50% max reps Jump Squats
Rest 30 sec.

(1) 8 Rounds
3x Bench Press
Rest Between Rounds
Use the below chart for loading .

(1) 4 Rounds - use SESSION 3 results

50% max reps Air Squats
50% max reps Lunges
50% max reps Jump Lunges
50% max reps Jump Squats
Rest 30 sec.

Rest 3 min.
(2) Run 300m for time.
Rest 5 min.
(3) 2 Rounds
Sprint 50m @ 100% effort.
Rest 45 sec.
Rest 5 min.
(4) 2 Rounds
Sprint 100m @ 100% effort.
Rest 60 sec.
Rest 5 min.
(4) 5 Rounds - use SESSION 1 results
800m Run @ Interval Table Pace
3 min. Rest between intervals

Copyright Rob Shaul 2014

WEDNESDAY
SESSION 13
Obj: Core/Durability

(2) 2 Rounds
25 sec. Jane Fonda
25 sec. Shoulder Hand Job - unloaded

Round!
1!
2!
3!
4-8!

Reps
3!
3
3!
3!

%1RM
60
70
80
90

(2) 4 Rounds
50% max reps Push-ups
50% max reps Sit-ups
15x Air Squats
Work briskly, not frantically, through the
circuits. You can break sets as need be
to make the reps, but dont linger. Try to
limit rest to 5 breaths.
(3)3 Rounds
3x Floor Slide
3rd World Stretch
Lat + Pec Stretch
Pigeon Stretch

Rest 3 min.
(2) Run 300m for time.
Rest 5 min.
(3) 2 Rounds
Sprint 50m @ 100% effort.
Rest 45 sec.
Rest 5 min.
(4) 2 Rounds
Sprint 100m @ 100% effort.
Rest 60 sec.
Rest 5 min.
(4) 5 Rounds - use SESSION 1 results
800m Run @ Interval Table Pace
3 min. Rest between intervals

WEEK 4 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014

MONDAY

TUESDAY

SESSION 16
Obj: Cooper Physical Fitness Test

SESSION 17
Focus: Push-ups, Sit-ups, Bench Press

Warm-up:

Use SESSION 16 results.

WEDNESDAY
SESSION 18
Focus: Vertical Jump Leg Strength
Assessment, 300m Run, 1.5 mile Run

THURSDAY
SESSION 19
Focus: Push-ups, Sit-ups, Bench Press
Use SESSION 16 results.

Warm-up:
3 Rounds
8x Push-ups
8x Air Squats
8x Sit-ups
Instep Stretch
Training:

FRIDAY
SESSION 20
Focus: Vertical Jump, 300m Run, 1.5
mile Run

Warm-up:

Warm-up:
Warm-up:

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

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

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

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

Training:

Training:

Training:

Training:

(1) 8 Rounds
5x Bench Press
Rest Between Rounds
Use the below chart for loading .

(1) Max reps in 20 sec. of the following

movements:

(1) 8 Rounds
5x Bench Press
Rest Between Rounds
Use the below chart for loading .

(1) 5 Rounds - use SESSION 18 results

30% max reps Air Squats
30% max reps Lunges
30% max reps Jump Lunges
30% max reps Jump Squats
Rest 30 sec.

(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.

Round!
1!
2!
3!
4-8!

Reps
5!
5
5!
5!

%1RM
50
60
70
80

(2) 5 Rounds
30% max reps Push-ups
30% max reps Sit-ups
10x Air Squats

Air Squat
Lunges
Jump Lunges
Jump Squats
The whole thing should take you 80 sec.
Dont rest between movements, just
transition right into the next as each 20
sec. interval expires.
RECORD YOUR REPS FOR EACH
INDIVIDUAL MOVEMENT

Round!
1!
2!
3!
4-8!

Reps
5!
5
5!
5!

%1RM
50
60
70
80

(2) 5 Rounds
30% max reps Push-ups
30% max reps Sit-ups
10x Air Squats

Results:________________
(6) Run 1.5 miles for time.
Results:________________

Work briskly, not frantically, through the

circuits. You can break sets as need be
to make the reps, but dont linger. Try to
limit rest to 5 breaths.

Air Squats: __________________

Lunges: ____________________
Jump Lunges: _______________
Jump Squats: ________________

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

Rest 3 min.
(2) Run 300m for time.
Rest 5 min.
(3) 4 Rounds
Sprint 50m @ 100% effort.
Rest 45 sec.
Rest 5 min.
(4) 1 Round
Sprint 100m @ 100% effort.
Rest 60 sec.
Rest 5 min.
(5) 3 Rounds use SESSION 16 results
800m Run @ Interval Table Pace
3 min. Rest between intervals

Copyright Rob Shaul 2014

Work briskly, not frantically, through the

circuits. You can break sets as need be
to make the reps, but dont 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

Rest 3 min.
(2) Run 300m for time.
Rest 5 min.
(3) 4 Rounds
Sprint 50m @ 100% effort.
Rest 45 sec.
Rest 5 min.
(4) 1 Round
Sprint 100m @ 100% effort.
Rest 60 sec.
Rest 5 min.
(5) 3 Rounds - use SESSION 16 results
800m Run @ Interval Table Pace
3 min. Rest between intervals

WEEK 5 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014

MONDAY
SESSION 21
Focus: Push-ups, Sit-ups, Bench Press

TUESDAY
SESSION 22
Focus: Vertical Jump, 300m Run, 1.5
mile Run

Use SESSION 16 results.

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

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

Training:
(1) 8 Rounds
4x Bench Press
Rest Between Rounds
Use the below chart for loading .
Round!
1!
2!
3!
4-8!

Reps
4!
4
4!
4!

%1RM
55
65
75
85

(2) 5 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 dont linger. Try to
limit rest to 5 breaths.
(3) 3 Rounds
Lat + Pec Stretch
3x Shoulder Jackknives
Hip Flexor + Pigeon Stretch

THURSDAY
SESSION 24
Focus: Push-ups, Sit-ups, Bench Press

(1) 6 Rounds
20/20 sec. Standing Founder
20/20 sec. Kneeling Founder
10x EOs
10x Face Down Back Extensions

Use SESSION 16 results.

FRIDAY
SESSION 25
Focus: Vertical Jump, 300m Run, 1.5
mile Run
Warm-up:

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

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

Training:

Training:

Training:

(1) 5 Rounds - use SESSION 18 results

40% max reps Air Squats
40% max reps Lunges
40% max reps Jump Lunges
40% max reps Jump Squats
Rest 30 sec.

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

(1) 5 Rounds - use SESSION 18 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) 4 Rounds
Sprint 50m @ 100% effort.
Rest 45 sec.
Rest 5 min.
(4) 1 Round
Sprint 100m @ 100% effort.
Rest 60 sec.
Rest 5 min.
(5) 4 Rounds - use SESSION 16 results
800m Run @ Interval Table Pace
3 min. Rest between intervals

Copyright Rob Shaul 2014

WEDNESDAY
SESSION 23
Obj: Core/Durability

(2) 2 Rounds
30 sec. Jane Fonda
30 sec. Shoulder Hand Job - unloaded

Round!
1!
2!
3!
4-8!

Reps
4!
4
4!
4!

%1RM
55
65
75
85

(2) 5 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 dont 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

Rest 3 min.
(2) Run 300m for time.
Rest 5 min.
(3) 6 Rounds
Sprint 50m @ 100% effort.
Rest 45 sec.
Rest 5 min.
(4) 4 Rounds - use SESSION 16 results
800m Run @ Interval Table Pace
3 min. Rest between intervals

WEEK 6 - COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM, OCTOBER 2014

MONDAY
SESSION 26
Focus: Push-ups, Sit-ups, Bench Press

TUESDAY
SESSION 27
Focus: Vertical Jump, 300m Run, 1.5
mile Run

Use SESSION 1 results.

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

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

Training:
(1) 8 Rounds
3x Bench Press
Rest Between Rounds
Use the below chart for loading .
Round!
1!
2!
3!
4-8!

Reps
3!
3
3!
3!

%1RM
60
70
80
90

(2) 5 Rounds
50% max reps Push-ups
50% max reps Sit-ups
15x Air Squats
Work briskly, not frantically, through the
circuits. You can break sets as need be
to make the reps, but dont linger. Try to
limit rest to 5 breaths.
(3)3 Rounds
Lat + Pec Stretch
3x Shoulder Jackknives
Hip Flexor + Pigeon Stretch

Copyright Rob Shaul 2014

WEDNESDAY

THURSDAY

SESSION 28
Obj: Core/Durability

SESSION 29
Focus: Push-ups, Sit-ups, Bench Press

(1) 6 Rounds
20x Russian Twists - unloaded
60 sec. Front Bridge
10x Windshield Wipers
20x Flutter Kicks

Use SESSION 1 results.

FRIDAY
SESSION 30
Focus: Vertical Jump, 300m Run, 1.5
mile Run
Warm-up:

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

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

Training:

Training:

Training:

(1) 5 Rounds - use SESSION 3 results

50% max reps Air Squats
50% max reps Lunges
50% max reps Jump Lunges
50% max reps Jump Squats
Rest 30 sec.

(1) 8 Rounds
3x Bench Press
Rest Between Rounds
Use the below chart for loading .

(1) 5 Rounds - use SESSION 3 results

50% max reps Air Squats
50% max reps Lunges
50% max reps Jump Lunges
50% max reps Jump Squats
Rest 30 sec.

Rest 3 min.
(2) Run 300m for time.
Rest 5 min.
(3) 6 Rounds
Sprint 50m @ 100% effort.
Rest 45 sec.
Rest 5 min.
(4) 5 Rounds - use SESSION 1 results
800m Run @ Interval Table Pace
3 min. Rest between intervals

(2) 2 Rounds
30 sec. Jane Fonda
30 sec. Shoulder Hand Job - unloaded

Round!
1!
2!
3!
4-8!

Reps
3!
3
3!
3!

%1RM
60
70
80
90

(2) 5 Rounds
50% max reps Push-ups
50% max reps Sit-ups
15x Air Squats
Work briskly, not frantically, through the
circuits. You can break sets as need be
to make the reps, but dont linger. Try to
limit rest to 5 breaths.
(3)3 Rounds
3x Floor Slide
3rd World Stretch
Lat + Pec Stretch
Pigeon Stretch

Rest 3 min.
(2) Run 300m for time.
Rest 5 min.
(3) 6 Rounds
Sprint 50m @ 100% effort.
Rest 45 sec.
Rest 5 min.
(4) 5 Rounds - use SESSION 1 results
800m Run @ Interval Table Pace
3 min. Rest between intervals

COOPER PHYSICAL FITNESS TEST TRAINING PROGRAM 1.5-MILE RUN INTERVAL PACE TABLE
1.5-MILE RUN
(MM:SS)

800m run pace

(MM:SS)

08:30 - 08:34

02:21 - 02:34

08:35 - 08:39

1.5-MILE RUN
(MM:SS)

800m run pace

(MM:SS)

1.5-MILE RUN
(MM:SS)

800m run pace

(MM:SS)

1.5-MILE RUN
(MM:SS)

800m run pace

(MM:SS)

11:00 - 11:04

03:03 - 03:19

13:30 - 13:34

03:44 - 04:04

16:00 - 16:04

04:26 - 04:49

02:22 - 02:36

11:05 - 11:09

03:04 - 03:21

13:35 - 13:39

03:45 - 04:06

16:05 - 16:09

04:27 - 04:51

08:40 - 08:44

02:24 - 02:37

11:10 - 11:14

03:05 - 03:22

13:40 - 13:44

03:47 - 04:07

16:10 - 16:14

04:28 - 04:52

08:45 - 08:49

02:25 - 02:39

11:15 - 11:19

03:07 - 03:24

13:45 - 13:49

03:48 - 04:09

16:15 - 16:19

04:30 - 04:54

08:50 - 08:54

02:27 - 02:40

11:20 - 11:24

03:08 - 03:25

13:50 - 13:54

03:50 - 04:10

16:20 - 16:24

04:31 - 04:55

08:55 - 08:59

02:28 - 02:42

11:25 - 11:29

03:10 - 03:27

13:55 - 13:59

03:51 - 04:12

16:25 - 16:29

04:33 - 04:57

09:00 - 09:04

02:29 - 02:43

11:30 - 11:34

03:11 - 03:28

14:00 - 14:04

03:52 - 04:13

16:30 - 16:34

04:34 - 04:58

09:05 - 09:09

02:31 - 02:45

11:35 - 11:39

03:12 - 03:30

14:05 - 14:09

03:54 - 04:15

16:35 - 16:39

04:35 - 05:00

09:10 - 09:14

02:32 - 02:46

11:40 - 11:44

03:14 - 03:31

14:10 - 14:14

03:55 - 04:16

16:40 - 16:44

04:37 - 05:01

09:15 - 09:19

02:34 - 02:48

11:45 - 11:49

03:15 - 03:33

14:15 - 14:19

03:57 - 04:18

16:45 - 16:49

04:38 - 05:03

09:20 - 09:24

02:35 - 02:49

11:50 - 11:54

03:16 - 03:34

14:20 - 14:24

03:58 - 04:19

16:50 - 16:54

04:39 - 05:04

09:25 - 09:29

02:36 - 02:51

11:55 - 11:59

03:18 - 03:36

14:25 - 14:29

03:59 - 04:21

16:55 - 16:59

04:41 - 05:06

09:30 - 09:34

02:38 - 02:52

12:00 - 12:04

03:19 - 03:37

14:30 - 14:34

04:01 - 04:22

17:00 - 17:04

04:42 - 05:07

09:35 - 09:39

02:39 - 02:54

12:05 - 12:09

03:21 - 03:39

14:35 - 14:39

04:02 - 04:24

17:05 - 17:09

04:44 - 05:09

09:40 - 09:44

02:40 - 02:55

12:10 - 12:14

03:22 - 03:40

14:40 - 14:44

04:03 - 04:25

17:10 - 17:14

04:45 - 05:10

09:45 - 09:49

02:42 - 02:57

12:15 - 12:19

03:23 - 03:42

14:45 - 14:49

04:05 - 04:27

17:15 - 17:19

04:46 - 05:12

09:50 - 09:54

02:43 - 02:58

12:20 - 12:24

03:25 - 03:43

14:50 - 14:54

04:06 - 04:28

17:20 - 17:24

04:48 - 05:13

09:55 - 09:59

02:45 - 03:00

12:25 - 12:29

03:26 - 03:45

14:55 - 14:59

04:08 - 04:30

17:25 - 17:29

04:49 - 05:15

10:00 - 10:04

02:46 - 03:01

12:30 - 12:34

03:28 - 03:46

15:00 - 15:04

04:09 - 04:31

17:30 - 17:34

04:51 - 05:16

10:05 - 10:09

02:47 - 03:03

12:35 - 12:39

03:29 - 03:48

15:05 - 15:09

04:10 - 04:33

17:35 - 17:39

04:52 - 05:18

10:10 - 10:14

02:49 - 03:04

12:40 - 12:44

03:30 - 03:49

15:10 - 15:14

04:12 - 04:34

17:40 - 17:44

04:53 - 05:19

10:15 - 10:19

02:50 - 03:06

12:45 - 12:49

03:32 - 03:51

15:15 - 15:19

04:13 - 04:36

17:45 - 17:49

04:55 - 05:21

10:20 - 10:24

02:52 - 03:07

12:50 - 12:54

03:33 - 03:52

15:20 - 15:24

04:15 - 04:37

17:50 - 17:54

04:56 - 05:22

10:25 - 10:29

02:53 - 03:09

12:55 - 12:59

03:34 - 03:54

15:25 - 15:29

04:16 - 04:39

17:55 - 17:59

04:57 - 05:24

10:30 - 10:34

02:54 - 03:10

13:00 - 13:04

03:36 - 03:55

15:30 - 15:34

04:17 - 04:40

18:00 - 18:04

04:59 - 05:25

10:35 - 10:39

02:56 - 03:12

13:05 - 13:09

03:37 - 03:57

15:35 - 15:39

04:19 - 04:42

18:05 - 18:09

05:00 - 05:27

10:40 - 10:44

02:57 - 03:13

13:10 - 13:14

03:39 - 03:58

15:40 - 15:44

04:20 - 04:43

18:10 - 18:14

05:02 - 05:28

10:45 - 10:49

02:58 - 03:15

13:15 - 13:19

03:40 - 04:00

15:45 - 15:49

04:21 - 04:45

18:15 - 18:19

05:03 - 05:30

10:50 - 10:54

03:00 - 03:16

13:20 - 13:24

03:41 - 04:01

15:50 - 15:54

04:23 - 04:46

18:20 - 18:24

05:04 - 05:31

10:55 - 10:59

03:01 - 03:18

13:25 - 13:29

03:43 - 04:03

15:55 - 15:59

04:24 - 04:48

18:25 - 18:29

05:06 - 05:33