Top 10 Exercises to Ace Your PARE or COPAT Test

Preparing for the Physical Abilities Requirement Evaluation (PARE) or the Correctional Officer’s Physical Abilities Test (COPAT) is no small feat. Both tests demand a high level of physical fitness, agility, and strength, generally much higher than most people assume. In this blog post, we’ll explore the top 10 exercises that can help you excel in the PARE and COPAT tests, and how Blue Line Fitness Testing can support you on your journey.

At Blue Line Fitness Testing, we understand the unique requirements of these assessments and are committed to helping aspiring law enforcement professionals achieve their fitness goals.

Man running on treadmill

10 exercises to prepare for your pare or copat tests

  • 1. Sprints: Short bursts of speed are a significant part of the PARE and COPAT. Practicing sprint intervals will prepare you for those moments when you need to give it your all and will ensure you have the cardiovascular fitness required to pass. Consider incorporating sprint training sessions into every workout you do and aim for QUALITY sprints over QUANTITY.
  • 2. Running: Distance running is a fundamental component of both the PARE and COPAT tests. It’s essential to build your cardiovascular endurance. Incorporate long-distance runs once or twice a week into your training regimen to increase your stamina and improve your overall fitness level.
  • 3. Bodyweight or Weighted Squats: Strong legs are vital for the challenges presented in the tests including the 5 foot mat jump, the 18″ hurdles and the 3 foot vault. Bodyweight squats are an excellent exercise to build leg strength and endurance. Ensure proper form and practice variations, such as air squats or add in weights for goblet squats, barbell squats or dumbbell squats.
  • 4. Push-Ups: Push-ups help strengthen your upper body, especially your chest, shoulders, and triceps which are necessary for the Push Pull machine and for the up down portion of the Vault. Aim to improve your push-up capacity as part of your upper body conditioning.
  • 5. Planks: Core strength is crucial for stability and balance during the Push Pull portion of these tests. When you are tired from the obstacle course portion of the test, it will be imperative to have a strong core to keep the machine in alignment with your body and to keep the weight up, preventing faults. Planks are an effective exercise to work on your core muscles. Include variations like side planks and forearm planks to target different muscle groups.
  • 6. Sled Pushes and Pulls: Upper and lower body strength is key for tasks like climbing or pulling. Incorporate sled pushes and pulls into your training to build your upper body muscles and power in your legs. Maintain good form and focus on keeping your elbows tucked in and your shoulders in line with the sled, similar to the positioning of the push pull. Check out this great video on how to practice on the sled at home or in your own gym!
  • 7. Box Jumps: Box jumps enhance lower body explosiveness and agility, which are important for the hurdles and obstacles you’ll encounter in the tests. Gradually increase the height of the box as you become more proficient. Box Jumps will also help build power for the 5 foot mat jump and the 3 foot vault when your legs are tired.
  • 8. Burpees: Burpees are a full-body exercise that combines strength, endurance, and agility. They simulate the stop-and-start nature of the tests, making them an excellent addition to your routine. They are also imperative for the 3 foot vault and 4 controlled falls required in both the COPAT and PARE. Yes they suck … yes you need to do them! This video also gives you some great tips for the Vault!
  • 9. Medicine Ball Throws: Medicine ball throws improve your power, coordination, and explosiveness. You’ll need these attributes when navigating the COPAT or PARE course. Gradually increase the height and the weight of the balls and your throws as you become more proficient.
  • 10. Full Sit Ups: Full Sit ups are a requirement of the COPAT during the vault portion of the test. If you cannot do a full sit up to get up from the floor without needing the assistance of your leg to swing you up or your hands to push you up from behind, you will need to ensure you are doing full sit ups at every work out.

How Blue Line Fitness Testing Can Help

PARE and COPAT course set up at Blue Line Fitness Testing

At Blue Line Fitness Testing, we specialize in law enforcement fitness assessments. We offer personalized training programs and weekly classes tailored to your specific goals and the requirements of the PARE, POPAT, SOPAT and COPAT tests as well as certification for these fitness tests. Our experienced trainers can provide guidance, motivation, and feedback to help you optimize your training and maximize your performance on test day.

Our facilities are equipped with the latest fitness assessment technology, allowing you to practice on the equipment and obstacles that are used during your official tests. We also offer practice PARE, POPAT, SOPAT and COPAT tests to help you become familiar with the test formats and requirements.

By training with Blue Line Fitness Testing, you’ll gain a competitive edge and the confidence needed to excel in your law enforcement fitness tests. Your success is our priority, and we’re here to support you every step of the way.

Preparing for the PARE and COPAT tests requires a well-rounded approach to fitness. These top 10 exercises, along with the support and resources available at Blue Line Fitness Testing, will help you develop the physical abilities and mental resilience necessary to ace your tests and pursue a successful career in law enforcement. Good luck on your fitness journey, and we look forward to being part of your success story.

For more information on PARE preparation and testing or any of the other law enforcement testing Blue Line offers, check out these pages and posts:

PARE Testing Alberta 

Becoming a Fish & Wildlife Officer in Alberta

Everything you Need to know about being a Sheriff in Alberta

Sirens, Slammers and Service – A podcast for first responders

nikki cloutier owner and certification instructor for blue line fitness testing in edmonton

Written by Nikki Cloutier

Owner & founder of Blue Line Fitness Testing

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