Prison officer fitness test

Multistage fitness test (bleep test)

Standard: 15 m shuttle run to level 5.4 — 35 shuttles in total

You run back and forth between two lines 15 metres apart, reaching the far line before each bleep. The bleeps get closer together at each new level. To pass you need to complete level 5, shuttle 4: 7 + 8 + 8 + 8 shuttles for levels 1 to 4, plus 4 shuttles into level 5. That is 525 metres in roughly three and a half minutes.

How to train: Build a base with easy runs of 20–30 minutes, then add intervals (for example 6 × 1 minute brisk, 1 minute walk). Practise the turns: plant your foot on or over the line, turn low and push off. Run the bleep timer on a 15 m course at least once a week from week 3 and record the level you reach.

• Measure 15 m exactly; a 20 m course or 20 m audio will not match the test.
• Don't sprint the early levels. Arrive at the line with the bleep, not seconds before it.
• Turn alternately on left and right feet so one leg doesn't tire first.
• Aim to train to level 6 or 7 so 5.4 feels comfortable on the day.

Grip strength

Standard: 25 kg in both hands

You squeeze a hand-held dynamometer (a grip-measuring device) as hard as you can. The standard has to be met with each hand.

How to train: Dead hangs from a bar (build up to 3 × 30 seconds), farmer's carries with heavy bags or dumbbells (3 × 30–40 m), towel wrings and a cheap spring grip trainer. Train both hands equally, two or three times a week.

• Your weaker hand is usually the one to work on.
• Keep your elbow by your side and squeeze steadily rather than jerking.
• Grip recovers fast, so short, frequent sessions work well.

Shield hold

Standard: Hold a 7 kg shield at shoulder height for 1 minute

You hold a 7 kg riot shield up in front of you at shoulder height for one minute. It tests shoulder, arm and upper-back endurance.

How to train: Front plate holds or a 5–7 kg weight (a filled bag or a dumbbell held by the ends) at shoulder height, 3–4 sets building from 20 to 75 seconds. Add press-ups, planks, shoulder presses and rows twice a week.

• Breathe steadily; holding your breath makes the minute feel longer.
• Brace your stomach and keep your feet planted, slightly apart.
• Practise for longer than a minute so the test has a margin.

Agility run

Standard: Complete within 34 seconds

A timed run with changes of direction. The exact course layout isn't published on the pages we checked, so check your invitation; train for quick turns and accelerations.

How to train: Cone drills: shuttle runs of 5–10 m with turns, zig-zag weaves and figure-of-eight runs. Do 6–8 timed efforts with full recovery, once or twice a week.

• Stay low through the turns and take short steps as you change direction.
• Wear running shoes with good grip; the source page asks for appropriate running footwear.
• Walk the course in your head before you start, if you're shown it.

Week 1: Get moving and set a baseline

• MonBaseline

  Walk-run 20 min (1 min jog, 2 min walk). Test grip if you can (many gyms have a dynamometer) and time a shield-style hold with a 5 kg bag at shoulder height.

• WedStrength A

  2 rounds: 8 squats, 6 press-ups (knees fine), 20 s plank, 20 s dead hang or 30 s farmer's carry, 20 s shoulder-height hold.

• FriWalk-run

  Walk-run 25 min (1 min jog, 1 min walk).

• SatActive rest

  30–45 min brisk walk.

Stop if you feel pain, dizziness or chest discomfort. If you have a health condition or haven't exercised for a long time, speak to your GP before starting.