Workout 1
Session 1- Running 1.5 mi
LVMPD 12-Week Physical Fitness Preparation — Historical Edition
Twelve weeks combine runs, push-ups and sit-ups for a police fitness test, moving from three to four visits a week.
Not sure it’s for you? See programs like it, ranked for you →Week by week
Every workout, as Catalyst would give it to you.
Workout 2
Session 2- Running 1.5 mi
Workout 3
Session 3- Running 1.5 mi
Where it takes you
Each activity’s target, workout by workout.
There is no changing weight or timed target to chart from these workouts.
What it trains
Working sets in the first week for each muscle, counted once for each muscle an exercise trains.
| Muscle | Main mover | Helping |
|---|---|---|
| Abdominals | 6 | 0 |
| Pectorals | 6 | 0 |
| Anterior deltoids | 0 | 6 |
| Hip flexors | 0 | 6 |
| Obliques | 0 | 6 |
| Serratus anterior | 0 | 6 |
| Spinal erectors | 0 | 6 |
| Triceps | 0 | 6 |
The schedule
3 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | |
|---|---|---|---|---|
| 1 | 1 | 2 | 3 | |
| 2 | 4 | 5 | 6 | 7 |
| 3 | 8 | 9 | 10 | 11 |
| 4 | 12 | 13 | 14 | 15 |
| 5 | 16 | 17 | 18 | 19 |
| 6 | 20 | 21 | 22 | 23 |
| 7 | 24 | 25 | 26 | 27 |
| 8 | 28 | 29 | 30 | 31 |
| 9 | 32 | 33 | 34 | 35 |
| 10 | 36 | 37 | 38 | 39 |
| 11 | 40 | 41 | 42 | 43 |
| 12 | 44 | 45 | 46 | 47 |
How it works
The program’s own rules, as Catalyst runs them.
Train three times in week one and four times in every following week. In week eleven, choose one of the four sessions for the assessment and keep the other three as ordinary workouts. Follow the running distances and pace guidance. Warm up and cool down for at least ten minutes, and take about five minutes for walking and water before supporting work. Before line/agility, weight or medicine-ball drills, choose the complete movement sequence and equipment. Follow the guide’s medical-clearance, hydration, form, fatigue and training-log guidance. This is historical preparation guidance rather than a current hiring standard.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Stable exercise box
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run LVMPD 12-Week Physical Fitness Preparation — Historical Edition in Catalyst
Every workout ready. Every target clear.
Join the waitlist and we’ll email you the day Catalyst launches.