Common Questions

How often should I train?

For the MCOLES Preparation Plan and the Basic GPP Plan we recommend you follow a 3-on, 1-off schedule. That is three days of workouts followed by one day of rest. The Advanced GPP Plan is designed to be completed Monday through Friday with the weekends off. This program allows for significant deviation from that recommendation. This program can be followed while navigating employment and childcare requirements. The MCOLES Preparation Plan can be completed contemporaneously with other training plans. The Basic and Advanced GPP plans have more work volume and, in most instances, should be completed as a standalone program.

What if I miss a day?

Just pick up where you left off. These training plans are built on progressions that require the completion of each training day.

What if I have less than six weeks before MCOLES fitness testing?

Start the training plan from the beginning and following each day up until two days before your fitness test. Give yourself two days of recovery before the test.

What if I have more than 6 weeks before MCOLES fitness testing?

You can begin the program again or move on to the next plan in this program.

What if I cannot make the prescribed repetitions or times?

Get as close as you can while maintaining proper form and safety.

Where do I find unfamiliar exercises?

Be resourceful. Use reputable online resources. Some movements within this document are linked to videos demonstrating proper form.

What are the guidelines/directions for the MCOLES pre-enrollment physical fitness test?

These guidelines/directions can be found at Pre-Enrollment Physical Fitness Test. 

What does it mean when there is a number listed with an “x” next to it?

That denotes the number of prescribed repetitions for the listed exercise. Example: 10 x air squats means 10 repetitions of air squats.

MCOLES Preparation - What if I don’t have enough time to complete the set of jumps after push-ups or sit-ups?

Complete as many as you can in the remaining time of each round. Complete however many you missed at the conclusion of the workout.

Why are some days listed twice with an A.M. and a P.M. session?

Those are two-a-days (both workouts in one day). If both are completed on the same day, separate the workouts by three or more hours, if time allows. The two sessions can also be completed on different days, if necessary.

What if I do not have enough time to complete the entire plan before the start of trooper recruit school?

Get as far through the plan as you can without skipping days. Get two full days of rest before reporting to trooper recruit school.

What if I do not have a swimming pool or access to a swimming pool for training?

While it is highly recommended you make swimming a mode of training prior to trooper recruit school, if you absolutely cannot gain access to a pool, you can follow this plan while skipping the water-based training days. Seek out pools at community centers or gyms in your area.

Can I do two of the workouts in the same day?

If you miss a day and need to make it up, a land-based and water-based workout can be completed in the same day. It is recommended they are separated by three or more hours.

Advanced GPP – What if I have some but not all the required equipment?

Feel free to improvise or adjust the plan based on the equipment you do have. If your lack of equipment completely alters the plan, move to Stage 2: Basic GPP Plan.

Can I run on a treadmill? Where should I run? How do I know how far I ran?

Best case scenario is to run on a 400-meter track. These are often found at schools. If you do not have access, outdoor running can be conducted with the assistance of distance tracking/measuring apps/websites. If outdoor running is not an option, a treadmill is acceptable at a 0.5 or 1.0 incline.

How much rest time should I have between sets?

Throughout your time at recruit school, resting between sets during physical training, defensive tactics, and water safety will be minimal. Start training now to exercise at a high level of intensity with minimal rest in between sets. To start getting your body acclimated to the intensity of recruit school, limit rest between sets to 30 to 45 seconds.

What if I am not a strong runner?

The only way to become a better runner is to run. The MSP physical training staff highly recommends watching videos about proper running form to ensure as the miles begin to progress, a recruit’s form stays proper. Additionally, all recruits should be purchasing running shoes from a reputable supply who can analyze the recruits running form and get them the correct type of running shoe.