Physical Fitness in the ATCEMS Academy

The ATCEMS academy physical training program is challenging regardless of fitness level. You will be participating in PT every weekday morning for the duration of the academy. Workouts will include weight training circuits, track workouts to build speed and endurance, rowing workouts, and drill field workouts designed to simulate tasks you will encounter on the job (carrying heavy sandbags, long stair climbs, pulling/pushing very heavy objects, etc).

 

 

Academy Workouts

There are four workouts that are a regular part of the program and it is important to be familiar with them before starting the academy. These are very demanding and it is essential to come into the academy physically and mentally prepared to complete them.

 

Muscle Endurance Test

¼ mile run

25 pull-ups

50 push-ups

75 air squats

¼ mile run

All these exercises are to be completed back to back. You start and end with the run but can do the other exercises in any order you’d like. You must complete all the reps of an exercise before moving on to the next one.

 

 

Friday Tower Workout

Tower climb to 9th floor and back

9 wall balls

9 burpees

Tire drag

After you finish the first round you will repeat the exercises but will climb to the 8th floor, do 8 wall balls, 8 burpees, and 1 tire drag. This pattern will continue until you complete 1 rep of exercise. After this round the workout is over.

 

 

2000m Row for Time

In the initial test cadets are expected to complete the 2000m row in 9:45 or under. In the final test cadets are expected to complete the row in 9:15 or under..

If you are unfamiliar with rowing technique you can view the tutorial on the fitness section of the Austin Public Safety Center website here:

 

 

 

1.5 mile Run for Time

In the initial test cadets are expected to complete the 1.5 mile run in 15 minutes or under. In the final test cadets are expected to complete the run in 13 minutes or under.

 

 

Click HERE to see workout programs to help prepare for these tests as well as exercise demonstrations

 

For further fitness resources visit the fitness section of the Austin Public Safety Wellness Center website:

https://atxpublicsafetywellness.com/fitness