Oregon Physical Abilities Test (ORPAT) Training Preparation
The Oregon Physical Abilities Test (ORPAT) is a physical fitness test used to measure how capable, physically, police officer candidates are for the job. It’s an important part of the hiring process.
Interested in learning more about the ORPAT test?
Ready to take the ORPAT? Contact our Recruiting Office for more information on when our next testing times are.
Four-Week ORPAT Training Program
To help you prepare, we’ve created a four-week training plan with help from Mandon Welch, PT, at Rebound Physical Therapy in Bend. This plan includes exercises to improve your strength, balance, and endurance. Try to complete the listed exercises three times a week.
Week 1 – Getting Started
- Tippy Bird – 2 sets of 15 (each leg)
- Single Leg Balance with Rotations – 2 sets of 20
- Single Leg Bridge – 2 sets of 20
- Side Plank with Twist – 2 sets of 30
- Single Leg Squat – 2 sets of 15
Week 2 – Building Momentum
Do Week 1 exercises plus:
- Lateral Jumps – 2 rounds of 60 seconds
- Windmills – 2 sets of 15 (use 3–8 lb. weights if available)
- Alternating Front Planks – Hold for 5 seconds, repeat 4–8 times
- Double Leg Hops – 2 rounds of 30–60 seconds
Week 3 – Getting Stronger
Do Weeks 1 and 2 exercises plus:
- Disco Pushups – 2 rounds of 30–60 seconds
- Double Leg Jumps – 2 rounds of 30–60 seconds
- Single Leg Squats with Rotations – 2 rounds of 15 seconds
- Burpees – 2 rounds of 30–60 seconds
Week 4 – Final Push
Do Weeks 1 through 3 exercises plus:
- Single Leg Hops – 2 rounds of 30–60 seconds
- Mountain Climbers – 2 rounds of 30–60 seconds
- Jump Lunges – 2 sets of 12 (switch legs each time)
- Wall Planks – 2 rounds of 30 seconds