ORPAT Training Preparation

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The Oregon Physical Abilities Test (ORPAT) is an assessment designed to evaluate physical capabilities of police officer candidates, and a necessary part of the hiring process.


Click here to learn more about the ORPAT test

Contact our Recruiting office to schedule your ORPAT appointment


FOUR WEEK ORPAT TRAINING PROGRAM

The following training program was developed in partnership with Mandon Welch, PT at Rebound Physical Therapy in Bend.

Week 1

Complete these exercises 3 times per week.

TIPPY BIRD 2 x 15 sets (each leg)
SINGLE LEG BALANCE WITH ROTATIONS 2 x 20 reps
SINGLE LEG BRIDGE 2 x 20 reps
SIDE PLANK WITH TWIST 2 x 30 reps
SINGLE LEG SQUAT 2 x 15 reps
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Week 2

Complete Week 1 and 2 exercises 3 times per week.

LATERAL JUMPS 2 x 60 seconds
WINDMILLS 2 x 15 reps (3-8 pound weights can be used)
ALTERNATING FRONT PLANKS 5 second hold x 4-8 reps
DOUBLE LEG HOPS 2 x 30-60 seconds
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Week 3

Complete Week 1, 2, and 3 exercises 3 times per week.

DISCO PUSHUPS 2 x 30-60 seconds
DOUBLE LEG JUMPS 2 x 30-60 seconds
SINGLE LEG SQUATS WITH ROTATIONS 2 x 15 seconds
BURPEES 2 x 30-60 seconds
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Week 4

Complete Week 1, 2, 3, and 4 exercises 3 times per week.

SINGLE LEG HOPS 2 x 30-60 seconds
MOUNTAIN CLIMBERS 2 x 30-60 seconds
JUMP LUNGES 2 x 12 reps (alternating sides)
WALL PLANKS 2 x 30 seconds

Schedule your ORPAT Appointment Today

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