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.
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|
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|
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|
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|