City of Bend
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The Oregon Physical Abilities Test (ORPAT) is an assessment designed to evaluate the 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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