Pass the NSW Police
fitness test.
Six weeks of specialist coaching for NSW Police applicants. We come to you anywhere in Sydney and across New South Wales, or train online from anywhere in Australia.
Claim your free session
“People fail the agility run who aren’t even unfit. They just stuff up the pattern, and one slip means your attempt is gone.”
The agility run is the most-failed component, and it is almost never about fitness. The floor is slick, the pattern is exact, and you only find that out on the day. We drill the Illinois course on a basketball court until the footwork is automatic, including how to run it light on a slippery surface.
“I’m fit enough on paper, but with an assessor holding a stopwatch my heart goes a hundred mile an hour. I failed by a couple of seconds.”
Nerves shrink when nothing on the day is new. We run the whole assessment as a mock, same sequence, same timing, same cadence calls, and score it the way the assessor does. By your real test you have already passed it several times. And if you have failed a component before, you can usually re-book within weeks, which is exactly the gap we close.
“Everyone just says ‘go for a run, you’ll be right.’ Nobody can tell me how they actually score the push-ups, or if my prone bridge would even count.”
The test is scored on technique, not effort. Push-ups get no-repped for cadence and depth, bridges get failed on form, and none of that is written on the poster at your gym. Every session, and every video in the technique series, shows you exactly what the assessor is looking for, so you never spend six weeks training the wrong version.
“I can run all day, but 30 kilos on a grip dynamometer in each hand? I’d never even seen one before test day.”
Grip quietly catches more people than the run, especially anyone who works at a desk, and it is the slowest quality to build, so it cannot be crammed in the last fortnight. You squeeze a real dynamometer in week one and train grip deliberately from day one. No surprises left for test day.
“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 exact standards NSW Police assesses. Same package, same standards, for every NSW Police applicant.
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
We train you face to face, twice a week, wherever suits you: your local oval, park or gym, anywhere in Sydney and across New South Wales.
- 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
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
The standards you need to hit
These are the published minimums for the NSW Police entrance fitness test. Everyone sits the same test, and there are no easier standards by age or gender.
| Component | Pass standard |
|---|---|
| Beep test (20m shuttle run) | Level 7.1 (one attempt only) |
| Push-ups (cadenced) | 25 consecutive on knees or toes, to the assessor's count |
| Grip strength (hand dynamometer) | 30 kg each hand |
| Prone bridge (core hold) | 90-second hold on your hands |
| Illinois agility run | 20 seconds or less |
| Vertical jump | 30 cm minimum |
You get one attempt at the beep test on the day, and applicants get two opportunities overall to pass the PCT, so a failed component can usually be re-sat within weeks. The numbers look modest on paper, but what catches people out is doing all of them back-to-back on test day, under nerves, to someone else's count. That is exactly what we train.
Source: NSW Police official entry requirements, police.nsw.gov.au.