15 days to APFT On Odd Days Do 200 pushups in as few sets as possible in addition to your regularly scheduled workout of cardio

exercises. You can still do upper body workouts on these days if you are already on a program. This is a supplemental 200 pushups using maximum repetition sets (4 x 50, 8 x 25 ... it's your choice how you get to 200). On Even Days Do 200 pushups throughout the day. This can be little sets of ten done every half hour or fifty pushups done four times throughout the day. Rule If your maximum is under 50 pushups, do 200 a day. If your maximum is above 75, do 300 pushups a day. Repeat the ODD/EVEN routine for a total of 10 days. Then take three days off and do NO upper body pushing exercises that work the chest, triceps, and shoulders. Then on day 14, give yourself the pushup test (one or two minutes depending on your PFT). I would not recommend this workout more than once every six months, since it rather challenging on the same muscle groups repeatedly. The following chart is designed for the Cooper's Institute Cardio tests used by many law enforcement departments around the United States at all levels of government. Many applicants have trouble with the 300m sprint followed by the 1.5 mile run - this is how to remedy that challenge. This is a supplemental running program that combines endurance and speed workouts together to help with running stamina, endurance, pace and speed needed in both military and law enforcement applications. Day 1 Run and Leg PT Day 2 Day 3 Distanc e Day Day 4 Run and Leg PT Day 5- Pace Day (rest as long as you run) D a y 6 / 7 W e e k 1. Mile run warmup Repeat 2 times 300m run squats - 20 1 lunges - 10/leg Run 300m run rest 5:00 Run 1.5 mile run timed 1.5 mile at close to goal pace x 2 - rest 10 minutes in between Warm-up jog 10:00 Repeat 5 times 300m run Squats - 10 Lunges - 10/leg Warmup Jog 5:00 mile at goal pace mile at goal pace mile at goal pace 1 mile at goal pace D a y o f f

stretch W e e 1. Mile run k warmup Repeat 3 times 2 300m run squats - 20 lunges - 10/leg Bike Pyramid: Manual mode level 2,4,6, hold each level for 1 minute until failure repeat in reverse order - should be 15-20 minutes long Warmup Jog 5:00 mile at goal pace mile at goal pace mile at goal pace 1 mile at goal pace 1.5 mile run o r

Run 300m run x 2 - rest 5:00 Run 1.5 mile run timed

3 miles at close to goal pace

W e e k 3 Bike Pyramid: Manual mode level 2,4,6,.. hold each level for 1 Run 300m run x 3 minute until - rest 5:00 Run 1.5 failure - repeat in mile run timed R reverse order u should be 15-20 n minutes long E a s y W e e k W e e k Run Sprints warmup at 50% for 100m x 3 Full speed at 100m x 3 4 200m x 2 300m x 1 (work / rest ratio = 2:1) 1.5 mile timed 300m timed Bike Pyramid: Manual mode level 2,4,6,hold each level for 1 minute until failure - repeat in reverse order should be 15-20 minutes long 1.5 mile run 3 miles easy Warm-up - 5:00 Repeat 6 times 1/4 mile at goal 1.5 mile pace squats - 20 lunges 15/leg situps - 30 in 30 seconds 1.5 mile run timed 1.5 mile timed run rest 5:00 1 mile run at goal pace rest 4:00 3/4 mile run at goal pace rest 3:00 1/2 mile run at goal pace Swim or elliptica l glide or both 30:00 of either or both Warm-up jog 10:00 Repeat 5 times 300m run Squats - 10 Lunges - 10/leg Run 1.5 mile run Bike Pyramid: Manual mode level 2,4,6, hold each level for 1 minute until failure repeat in reverse order - should be 15-20 minutes long

M a k e u p d a y

rest 2:00 sprint 300m timed W FBI Test e Sit-ups - 1:00 e 300m sprint k pushups 1:00 1.5 mile run 5 pull-ups 8 x 1/4 miles at goal pace - rest 2:00 4 x 300m sprints rest 2:00

Bike Pyramid or elliptical glider pyramid

3-5 mile run

300m sprint 1 minute rest 1.5 mile run

If you have any questions, please feel free to email me at Here is an explanation of the chart below: 1) Supplemental Plan You can use this plan below in addition to your current workout if you wish but it is a pretty challenging plan and would not do this unless you are pretty fit now and seeking to improve your PFT scores so you are near maxing the test. 2) Stand-alone Plan If you are an intermediate / beginner level (not complete beginner) I would recommend to just follow the plan for the next two weeks. This will challenge your pushups and situps and push you in the running category as well. If you are not used to running 1-2 miles then I would not attempt this program as this is NOT a program for beginners. 3) Goal Pace Runs Learning to pace your runs will help you score better on 1.5, 2, and 3 mile timed run tests. Typically, I like to teach at a 400m track so students will learn the distance and muscle memory the time to do that distance. For instance, if you want to score a 12 minute 2 mile run - that means you need a 6 minute mile, 3 minute 1/2 mile, and a 90 second 1/4 mile *(400m) run. This will help you understand not to start out too fast on your timed run and a strategy to PACE the run. Just divide your timed run distance / goal into 1/4 mile distances and strive to learn the pace at 1/4 mile, then 1/2 mile and so on...