Pass the SA Police fitness test.
Six weeks of specialist coaching for the SAPOL fit for duty test. We come to you anywhere in Adelaide and across South Australia, or train online from anywhere in Australia.
Claim your free sessionWhat catches people out
Five things we hear from almost every applicant, and what we do about each one.
- 01
“It’s the vest. Ten kilos strapped to your chest and the 80-metre run feels twice as long before you’ve even hit the obstacles.”
Every station in the fit for duty test is done in a 10 kg vest, and most people have never trained in one. Running, climbing and getting up off the ground with extra load on your torso is a different skill from doing it in a singlet. You train in a vest from week one, so by test day it just feels like part of your kit.
- 02
“I got through the whole course, then my mind went blank. I couldn’t remember a single one of the descriptions they gave me at the start.”
Before you start, the assessor gives you five physical characteristics to remember, and you have to recall at least three once you finish. With your heart rate through the roof, that is harder than it sounds. We run the full course as a timed mock with the memory task built in, so recalling details under fatigue is something you have already practised many times.
- 03
“Everyone just says ‘go for a run, you’ll be right.’ Nobody tells you how to get over a one-metre fence or across a slippery beam without losing seconds.”
The fit for duty test is a course against the clock, and most of the time is won or lost in the transitions: the balance beam, the fence, the 20 step-ups and the five drops to the ground and back up. Running fitness alone will not fix those. Every session, and every video in the technique series, shows you the fastest safe way through each station.
- 04
“I can run all day, but after carrying two 15-kilo weights my hands were shot. I could barely squeeze the trigger 13 times on each side.”
The 25-metre carry and the trigger pulls at the end both come down to grip and forearm endurance, and that is the slowest quality to build, so it cannot be crammed in the last fortnight. We train loaded carries and grip work from day one, then finish your sessions with trigger-pull drills on tired hands. No surprises left for test day.
- 05
“I applied months ago and I’m still waiting on a test date. It’s hard to stay motivated when you don’t know when you’re getting tested.”
The application can drag on for a year or more, and the dead time between stages is where most people go backwards. A structured six weeks gets you past every standard with margin, then a simple maintenance plan holds you there, so when the email finally lands, you book the earliest date instead of asking for more time.
The 6-Week Police Package
Everything is built backwards from the SAPOL fit for duty test. Same package, same standards, for every SA Police applicant.
Speed & conditioning in a vest
Weighted-vest sprints and repeat efforts that build the engine for a sub-2:30 course, plus pacing so you are not empty by the step-ups.
Carry, grip & strength
Loaded carries with two 15 kg weights, step-up and get-up strength, and grip endurance for the trigger pulls. Trained exactly the way they are tested.
Obstacles & mock test
Beam, fence and get-up technique rehearsed until it is automatic, then the full course run under test conditions with the memory task, timed against 2:30.
Choose your program
Two ways to run the same six weeks. Both start with a free session and an honest benchmark.
In-person personal training
Adelaide & across South Australia, we come to you
We train you face to face, twice a week, wherever suits you: your local oval, park or gym.
- Two 1-on-1 PT sessions every week
- Technique video series for every test component
- Your full week-by-week training program
- A full mock test before the real thing
Online program
Australia-wide, on your schedule
The same package delivered remotely. You send us your runs and your technique videos, we send back exactly what to fix.
- The full 6-week training program
- Technique video series for every test component
- Weekly check-ins and progress reviews
- A scored mock test protocol you run yourself
Your coaches
The Fitness Network team behind the package, the technique series and the online program.
Armstrong
Former short-track speed skater and Australian Ninja Warrior competitor.
Britt
Specialises in training women, and answers the phone when you need a push.
Gary
Patient, calm and never judges where you are starting from.
Michaela
Strength work that leaves you moving better, not stiffer.
Sam
Sore backs and dodgy knees get trained around properly.
Anthony
Focused, organised and fully on you for the whole session.
The standards you need to hit
This is the SAPOL fit for duty test as published by SA Police. It is one continuous course, done start to finish in a 10 kg vest.
| Component | What you do |
|---|---|
| Weighted vest | 10 kg, worn for the whole test |
| Run | 80 metres |
| Loaded carry | Run 25 metres carrying two 15 kg weights |
| Balance beam | Cross a slippery balance beam |
| Step-ups | 20 step-ups |
| Fence | Climb over a one-metre-tall fence |
| Get-ups | Drop to the ground and stand up five times |
| Trigger pulls | Collect a training firearm and pull the trigger 13 times with each hand |
| Memory recall | Five physical characteristics given at the start, recall at least three at the finish |
| Time | Under 2 minutes 30 seconds to be competitive |
Police cadets must also reach this level to graduate from academy training and the Constable Development Program, so it pays to arrive with margin. No single station looks hard on paper. What catches people out is doing them back-to-back in a vest, against the clock, while holding five details in your head. That is exactly what we train.
Source: SA Police, Police Officer Careers, Recruitment process, physical and agility testing, police.sa.gov.au.