Strength Training Programs

The structured nature of the Physical Aptitude Test (PAT) helps in being able to train for the test. The following programs have been specifically developed to replicate key movement patterns and the physical demands of the PAT. These programs will help you develop your muscular power, strength and endurance.

The below programs include two, four-week blocks of training. They provide you with two strength sessions per week. It is suggested and recommended that you supplement these programs with additional sessions tailored to you. For example, you may like to add a session from one of the running programs or set up a PAT at home challenge course.

 

Strength Program #1 – For those who have access to a full gym

Strength Program 1 (PDF) Strength Program 1 - Demonstration Videos

 

Strength Program #2 – For those who don’t have access to a gym but may have small equipment such as dumbbells, a kettlebell and a powerband.

Strength Program 2 (PDF) Strength Program 2 - Demonstration Videos

 

Strength Program #3 – For those who don’t have access to a gym or equipment, this program is bodyweight focused.
While bodyweight exercises alone may not be sufficient to fully prepare for the PAT, they have been included as an option for people who may not be able to access gyms and equipment and may be used to supplement weight training.

Strength Program 3 (PDF) Strength Program 3 - Demonstration Videos

 

Please note: These programs are general in nature and do not account for individual differences in candidates.

For those who are new to resistance training or have an existing health concern, it is highly suggested that you consult your GP prior to undertaking any physical training.

In addition to the downloadable programs, the videos below give you a walkthrough of each session in the programs to give you an idea of the correct technique and how the exercises should be done.

 

Strength Program 1 Videos - Gym

Session 1, Weeks 1-4

Session 2, Weeks 1-4

Session 1, Weeks 5-8

Session 2, Weeks 5-8

Strength Program 2 Videos - Minimal Equipment

Session 1, Weeks 1-4

Session 2, Weeks 1-4

Session 1, Weeks 5-8

Session 2, Weeks 5-8

Strength Program 3 Videos - At Home

Session 1, Weeks 1,3,5,7

Session 2, Weeks 1,3,5,7

Session 3, Weeks 2,4,6,8

Session 4, Weeks 2,4,6,8

Glossary

Below you will find a full glossary of all terms used in the strength programs and training videos.

They can also be found on the last page of each program for quick reference.

  • /s – Per side
  • AMRAP – As Many Rounds as Possible
  • RPE – Rate of Perceived Exertion
  • 1RM – Repetition Maximum
  • BB – Barbell
  • DB – Dumbbell
  • HK – Half Kneeling
  • KB – Kettlebell
  • OFF – Rest Period
  • OH – Overhead
  • ON – Work Period
  • SA – Single Arm
  • SL – Single Leg
  • TK – Tall Kneeling
  • UH – Underhand
  • X-Over – Crossover

 

< Back to PAT