Program · 12-Week Academy Prep
Police, Fire & Military
A 12-week strength-and-conditioning program built around the same functional movements your department’s entrance test measures — programmed by Daniel Borowick: a 27-year law-enforcement veteran (including as a DEA Special Agent) and CSCS-certified strength coach.
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Trained DEA agents · NJ State Troopers · U.S. Army selection candidates
What 12 weeks gets you
Walk in ready — not hoping you’re close
Peak, test-ready conditioning on test day — trained on purpose, not by accident.
Trained on the movements your department actually tests — built from compound, full-body lifts.
A faster 5K and 1.5-mile run through structured Heart-Rate-Zone conditioning.
The cardiovascular capacity to finish your fit test without gassing out.
Plan
Phases
Systems
5K Train-Up
Conditioning
How it works
Three phases, engineered to peak on test day
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Foundation
Weeks 1–4Lock in form, build your aerobic base, and set a measurable baseline. Strength is introduced safely so nothing breaks down later.
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Build
Weeks 5–8Progressive overload — strength, power, and explosiveness through functional compound lifts and plyometrics.
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Peak & Taper
Weeks 9–12Test-specific conditioning sharpens speed and endurance, then a taper so you arrive on test day fresh — not worn down.
Your fit test taxes all three energy systems — Phosphagen, Glycolytic, and Oxidative. Every phase trains all three, with Heart-Rate-Zone cardio (Zones 2–5) built into the weekly schedule and de-load weeks so you recover on plan.
Not sure what your academy’s test involves? Standards are set agency by agency — read the guide to the police physical test ›
What’s included
- 12 weeks, written day-by-day (Monday–Saturday)
- Three progressive phases: foundation → power → peak
- Trains all three energy systems + Heart-Rate-Zone cardio (Zones 2–5)
- Functional, multi-joint lifts — barbell, dumbbell, kettlebell, plyometrics
- Built-in de-load weeks so you peak on test day
- Written by Daniel Borowick, MS, CSCS, RSCC
Who it’s for
- Police, fire & military applicants prepping for an entrance or annual fitness test — including the U.S. Army AFT
- Anyone facing an upcoming department PT test
- First responders rebuilding test readiness
- Anyone chasing a faster 5K, more reps, and lower injury risk
“He created a comprehensive 12-week program… Last year, I scored 85% on this exam. After completing Daniel’s program this year, I scored 102% — a dramatic improvement. At 52 years old, I feel like I’m in the best shape of my life.”
— Jose A. Sanchez
Law Enforcement Professional
Frequently asked questions
Everything you need to know before you start — still unsure? Ask Coach Dan directly ›
How long is the program?
Twelve weeks, written day by day across three progressive phases — foundation, build, and a peak-and-taper into test day.
What equipment do I need?
A barbell, dumbbells, kettlebells, a pull-up bar, and room to run. Sessions scale to what you have access to.
Is this a one-time payment?
Yes — one payment, no subscription, and instant access to the full 12-week program.
Genesis 12:1–3
“Blessed To Be A Blessing.”