Prepare for the SAPS Physical Fitness Assessments with This 10-Day Plan

The South African Police Service (SAPS) Physical Fitness Assessments are crucial for aspiring police officers, as they test physical endurance, strength, and stamina. Successfully passing these tests requires focused training, discipline, and preparation.

Whether you’re applying for a position in SAPS or simply seeking to improve your overall fitness, a structured exercise regimen can help you perform at your best.

In this guide, we’ll walk you through a 10-day preparation program designed specifically for the SAPS Physical Fitness Assessments.

The exercises are tailored to improve your cardiovascular fitness, muscular endurance, and core strength – all vital components for performing well in the assessment.

What to Expect During the SAPS Physical Fitness Assessments

Before diving into the exercise routine, it’s essential to understand the types of fitness tests typically included in the SAPS Physical Fitness assessments:

1. Running Tests: The ability to run at a brisk pace and maintain endurance is crucial for the assessment. You’ll be required to run certain distances at different speeds, such as the PACER (Progressive Aerobic Cardiovascular Endurance Run) test, or simply perform repeated sprints.
2. Strength Tests: Upper body strength is tested through exercises such as push-ups and sit-ups. These exercises evaluate the core and upper body endurance required to handle physically demanding situations in the field.
3. Stamina: A key requirement is having the stamina to maintain consistent physical effort over an extended period. This is assessed through running longer distances, such as the 2.4 km run.
4. Core Stability: Core strength and flexibility are vital for maintaining proper posture and body mechanics during physical tasks. Sit-ups and abdominal exercises are often included to test your core strength.

With this in mind, the following 10-day program is designed to help you prepare efficiently and effectively for the SAPS Physical Fitness Assessments.

Learn more: Mastering the SAPS Psychometric Test in 2025

Day-by-Day Breakdown of the Exercise Program

A detailed, 10-day structured workout plan designed to improve stamina, strength, and endurance in preparation for the SAPS Physical Fitness Assessments.

Day 1: Building Sprint Endurance

• 100-meter Run: Start by running 100 meters at 3/4 pace (don’t sprint fully). Rest for 3 minutes.
• 4 x 100-meter Sprints: Complete 4 sets of 100-meter runs, resting for 3 minutes between each trial. This exercise prepares you for the PACER test, helping you get used to short, intense bursts of speed.

Day 2: Jogging and Push-up/Sit-up Drills

• Jog and Walk Intervals: Jog 150 meters at a slow pace, followed by 50 meters of walking. Repeat 3 times with no rest between walking and running. This simulates the combination of running and recovery during the fitness test.
• Push-ups and Sit-ups: Perform as many push-ups and sit-ups as possible continuously, resting for 5 minutes between exercises. This exercise helps prepare your upper body and core for physical demands like the punch bag sprint.

Day 3: Stamina Building

• 2.4 km Run: Run a 2.4 km distance at a comfortable pace. The goal is to build stamina, so don’t worry about speed. Focus on pacing yourself for the entire distance.
• Stretching: Finish with stretching exercises to reduce muscle soreness and improve flexibility.

Day 4: Brisk Running and Upper Body Strength

• 120-meter Run: Run 120 meters briskly (not a full sprint), then rest for 2 minutes. Repeat this 5 times. This exercise enhances both speed and recovery, essential for the SAPS fitness tests.
• Push-ups and Sit-ups: Perform as many push-ups and sit-ups as you can continuously, resting for 5 minutes between sets. This builds upper body strength and core stability, which is crucial for handling various physical tasks in the field.

Day 5: Jogging and Core Exercises

• Jog and Walk Intervals: Jog for 200 meters at a slow pace, followed by walking at a normal pace for 50 meters. Repeat 3 times without resting.
• Abdominal Exercises: Perform 15 repetitions of each abdominal exercise (e.g., crunches, leg raises, planks) x 3 sets. These exercises strengthen your core, which is essential for maintaining posture and stability during the assessment.

Day 6: Active Rest Day

• Walking: Walk briskly for 10 minutes to allow your muscles to recover while staying active.
• Stretching: Perform stretching exercises targeting your major muscle groups to increase flexibility and reduce the risk of injury.

Day 7: Intense Running and Push-up/Sit-up Drills

• 200-meter Run: Run 200 meters briskly (not a full sprint), then rest for 1 minute. Repeat 3 times. This exercise boosts your speed and endurance.
• Push-ups and Sit-ups: Perform as many push-ups and sit-ups as possible continuously, resting for 5 minutes between exercises. The goal is to push your limits and increase upper body strength and core endurance.

Day 8: Jogging, Walking, and Core Strength

• Jog and Walk Intervals: Jog for 200 meters at a slow pace, followed by walking fast for 50 meters. Repeat 3 times without resting.
• Push-ups and Sit-ups: Continue to perform as many push-ups and sit-ups as possible, resting for 5 minutes in between.

Day 9: Long-distance Running and Stretching

• 2.5 km Run: Run 2.5 km at a comfortable pace. Focus on pacing and endurance rather than speed. This exercise is designed to improve your stamina over a longer distance.
• Stretching: Perform various stretching exercises to maintain flexibility and prevent injuries.

Day 10: Self-Test and Final Push

• Self-Test Run: Run 20 meters between two points at your own pace. Continue running laps as long as you can without stopping. This simulates the continuous running of the fitness assessment.
• Push-ups and Sit-ups: Perform as many push-ups and sit-ups as you can continuously, resting for 5 minutes between sets. This is your final test to assess your strength and endurance.

Day 11: Repeat Days 7–10

• For the last two days before the SAPS assessment, repeat the exercises from Day 7 to Day 10 to keep your body in peak condition and to reinforce your endurance and strength.

Related: SAPS Trainee Programme 2025 Applications Now Open

Tips for Success

• Stay Hydrated: Drink water regularly throughout your training to stay hydrated, especially during intense workouts.
• Consistency Is Key: Stick to the program for the best results. Skipping workouts will hinder your progress.
• Rest and Recovery: Ensure you’re getting enough rest between workouts, especially after intense sessions. This will allow your muscles to repair and grow stronger.
• Monitor Your Progress: Track your times and performance on each exercise to see improvements. This will help you stay motivated.

Related: Top 10 Fitness Apps to Boost Your Workout Routine in 2025

Frequently Asked Questions (FAQs)

When preparing for the SAPS Physical Fitness Assessments, it’s crucial to consider your health conditions and take proper precautions.

Below are some common questions and answers regarding physical fitness training for individuals with health conditions:

1. Can pregnant women safely participate in the SAPS Physical Fitness Assessments training?

Answer:
Pregnant women should avoid intense physical exertion, particularly high-impact exercises, during their pregnancy. If you’re pregnant, it’s essential to get clearance from your healthcare provider before engaging in any form of physical training.

Key Tips for Pregnant Women:

• Avoid exercises that involve lying flat on your back after the first trimester.
• Stay hydrated and avoid overheating.
• Focus on light to moderate exercise, especially exercises that improve flexibility and endurance.
• Always listen to your body and stop immediately if you feel unwell or uncomfortable.

2. Is it safe for people with diabetes to follow the SAPS Physical Fitness assessments training program?

Answer:
Yes, individuals with diabetes can participate in physical training, but they should be extra cautious. Exercise is beneficial for managing blood sugar levels, but it’s crucial to monitor your blood sugar before, during, and after exercise to avoid hypo- or hyperglycemia.

Key Tips for People with Diabetes:

• Always consult your doctor before starting a new fitness routine.
• Ensure you have quick-acting glucose available during exercise in case of low blood sugar.
• Monitor your blood sugar levels regularly, especially during and after workouts.
• Stay hydrated, and avoid intense physical exertion that could cause large fluctuations in blood sugar levels.

3. Can people with hypertension or high blood pressure participate in the SAPS fitness training?

Answer:
Yes, individuals with hypertension can engage in physical activity, but they should take precautions to avoid overexertion.

Regular moderate exercise can help lower blood pressure over time, but it’s important to avoid exercises that could cause sudden spikes in heart rate or blood pressure.

Key Tips for People with Hypertension:

• Always consult with your healthcare provider before starting an exercise program.
• Focus on aerobic exercises (such as walking, cycling, or swimming) rather than high-intensity training or heavy lifting.
• Avoid holding your breath during exercises, as this can cause a dangerous increase in blood pressure.
• Start with lower-intensity exercises, gradually increasing the intensity as your body adapts.
• Be mindful of any symptoms such as dizziness, chest pain, or shortness of breath, and stop exercising immediately if these occur.

4. Can individuals with joint issues or arthritis follow this physical fitness program?

Answer:
People with joint issues or arthritis can participate in some of the SAPS fitness exercises, but modifications are needed to avoid joint strain or injury.

Low-impact exercises that promote joint mobility and strength without putting too much stress on the joints are ideal.

Key Tips for People with Joint Issues/Arthritis:

• Focus on low-impact exercises such as swimming, cycling, or brisk walking, which are easier on the joints.
• Avoid high-impact exercises, such as running on hard surfaces, or exercises that involve sudden, jerky movements.
• Modify exercises such as squats or lunges to reduce strain on the knees and hips.
• Stretch regularly to improve flexibility and reduce stiffness.
• Always listen to your body and avoid pushing through pain.

5. Can people with asthma participate in the SAPS Physical Fitness training program?

Answer:
Yes, people with asthma can exercise, but it’s essential to manage the condition properly during physical activities.

Exercise can actually improve lung function and overall fitness for people with asthma, as long as it’s done with caution.

Key Tips for People with Asthma:

• Ensure you have your inhaler or any necessary medication with you during workouts.
• Begin each session with a gentle warm-up and end with a cool-down to prevent triggering asthma symptoms.
• Avoid exercising in extreme weather conditions (like hot or cold temperatures) that might worsen asthma.
• Monitor your breathing during exercises and stop if you experience difficulty breathing or wheezing.

6. Should people with heart conditions follow the SAPS Physical Fitness training program?

Answer:
People with heart conditions must be cautious when participating in physical training. Depending on the severity of the heart condition, your doctor may suggest a modified version of the SAPS fitness program.

Cardiovascular exercises that increase heart rate slowly and steadily are beneficial but should be performed under medical supervision.

Key Tips for People with Heart Conditions:

• Consult your doctor to ensure it’s safe for you to begin any physical training.
• Opt for low to moderate-intensity exercises like walking, cycling, or swimming.
• Avoid high-intensity exercises that cause rapid spikes in heart rate.
• Monitor your heart rate regularly during exercises and stop if you feel any chest pain or dizziness.
• Focus on building endurance gradually, rather than pushing yourself for short bursts of intense activity.

7. Is it safe for people with obesity to follow the SAPS fitness training program?

Answer:
People with obesity can absolutely follow a fitness program, but modifications are necessary to avoid joint strain and excessive fatigue. The goal should be to focus on gradual weight loss, improving stamina, and strengthening muscles.

Key Tips for People with Obesity:

• Start with low-impact activities like walking, cycling, or swimming to prevent strain on the joints.
• Gradually increase the duration and intensity of exercise as your fitness improves.
• Focus on cardiovascular exercises that promote fat burning and build stamina.
• Pay attention to your body and avoid pushing yourself too hard too quickly.

8. Can individuals with mental health conditions (such as anxiety or depression) participate in the SAPS fitness program?

Answer:
Exercise is highly beneficial for individuals with mental health conditions like anxiety or depression. Regular physical activity can reduce stress, improve mood, and increase overall mental well-being.

However, people with mental health conditions should ease into exercise and avoid pushing themselves too hard.

Key Tips for Individuals with Mental Health Conditions:

• Start with low-impact exercises and increase intensity gradually as you feel more comfortable.
• Focus on enjoying your workouts, rather than pressuring yourself to meet specific goals.
• Incorporate relaxation techniques, such as deep breathing or yoga, to manage stress levels.
• Listen to your body and take rest days when needed to avoid burnout.

Preparing for the SAPS Physical Fitness Assessments requires dedication, consistency, and a structured plan. This 10-day exercise program is designed to help you improve your cardiovascular fitness, strength, and stamina to meet the physical demands of the test.

By following this plan, you’ll increase your chances of successfully passing the SAPS fitness assessments and taking a step closer to your career in law enforcement.

Stay motivated, stay focused, and keep pushing yourself to improve. Good luck with your fitness journey!