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Police and CrossFit?

Police and CrossFit!

I’m John Ashburton from Police Preparation Australia - today we're talking to Arthur at CrossFit Valve in Sydney about why CrossFit is taking off in Australia and why we're seeing police applicants and even police officers, or should I say why they should even consider jumping in on this new lifestyle. So thanks for chatting today Arthur, I'm pretty excited to share what we're talking about today because at Police Prep what we do is all about giving people the tools and resources that I wish I had when I had started my police selection, and even in my police career, honestly, especially on the physical front now that I personally train at CrossFit. I mean yeah, I really wish I had got into it before my police career. So can you share a quick overview of the difference between CrossFit and going to the gym?  

Sure thing John - look the main difference with CrossFit and your regular gym is when you come to a CrossFit gym you're greeted by a coach, the coach is there to mentor you, help you with your technique, help keep you accountable and also set you up with the correct mindset for a career in either the police force or military or the fire service, no matter where you're wishing to apply and choose for a career, your coach is going to be the person to get you prepared - not only for the initial testing but also for the career itself. Most applicants find they stress out with the initial test, which is quite normal, however what I experienced is I've found that the basic training, or your next day of training is actually what's a little bit more difficult, so not only will your coach prepare you for the initial test but a life long career.  

That's interesting because I know actually where I train at CrossFit there are actually a lot of serving police officers.  I mean why is it that you think that CrossFit does work so well for people in the police? If we look at CrossFit as a program, it's a strength and conditioning program, so first of all doing a CrossFit program is going to get you stronger. Okay you need strength to have speed and power, you also need the conditioning side of things for endurance stamina and speed, so it ticks all the boxes in that way, but also that being a program that's generally physical to prepare. So in layman's terms it's going to get you ready for the unknown and unknowable, so for a challenge or a test it you might not know is coming up around the corner, CrossFit's going to help prepare you for that.

All right well look I know a lot of people that I've met, and you know certainly me as well,  even when I was in the police service, like I never got into it when I was still in. I wish I did for sure for now, but you know I think I was probably in that category a lot of people fall into. Like we're at different stages whether it was before I was in, when I was in, after I was in, it was always like you know, I'd see it on a youtube video about it or something like that. It always seemed to be like "Oh that's for athletes or something" but you know now I train there, I know that's not the case. But what would you say to people about finding the right time to start something like CrossFit?

Look in terms of finding time most people are quite generally quite busy especially during the application process. You've got another job, you've got to tick all the boxes for these police services, it's quite arduous and time-consuming. What I would say to you, certainly it doesn't get any easier once you're in the police either - but my advice to someone who wishes to start out at CrossFit is make it a priority. Have a look at your your current day-to-day and all the activities that you need to do, and perhaps find an hour of your day just to put CrossFit in there. If you're being serious about applying to the police services or the military, Defence Force, you should be able to find one hour a day and it's quite easy to get started. Here at CrossFit Valve we have an introduction which is like a sit down consultation where we'll get to hear your story and what your goals are and that'll enable us to better train you, and more specifically - help you pass your initial testing and then also the next stage of training as well.

Ok, sure I mean is there any sort of like - people often ask us with the police prep stuff - like a benchmark level of fitness to get started with just the selection - I mean with something like CrossFit do people have to be at a certain level of fitness before they come and knock on your door? Well the answer is "no they don't have a prerequisite of fitness", if you're able to just walk in walk into the door then you've passed the first test. You just walk in the gym. That's just usually the hardest part for most people.The coaches are quite professional they will sit down with you and actually hear and actually do an assessment of your physical ability and that's just going to enable us to train you better.

Sure yes, I mean actually it's funny because I know we were just chatting offline before this this quick interview. Arthur you actually had someone just come in your front door a few minutes ago is that right? Can you just talk a bit about that? John, that's actually quite funny that you bring it back up, but yes about three minutes earlier I was setting up my screen and monitor here, I had a young lady walk through the door wishing to start CrossFit training and I asked her "Why would you like to start?" That's usually the first question we'll ask is "What's your reason?" "What's your why?" I think that's quite important, and she mentioned that she's joining the police or she's wishing to apply and then join and become a police officer so I just thought the just the timing was very, very cool. So I mean, for  people in Sydney, you know that might be in that situation, looking for joining, or I don't know where they're at, as we mentioned that people are at different stages watching this. If they are interested in actually getting started and they're in your area how do they go about it? Look mostly

viewers are probably all around Australia and if you are out of the state just check up your local CrossFit Gym. I've met a lot of CrossFit owners and they're all really great to work with. If you're in Sydney I would say give us a call, just go to look up CrossFit Valve and speak to either myself one of the other trainers. I would love to listen to your story and why you want to be a police officer and why you want to get going. It's really easy once you've called us - or alternatively if you don't feel like calling you can just send us a message through social media like Facebook and Instagram, or even jump on the website and send a quick message and we can get you going.

Thanks very much for chatting today, I wanted to keep this pretty brief because I know you're busy, I'm busy, so you want to keep going, but yes thanks so much, because I really think this will help people - again I wished I had got into this way earlier, so yes thanks again for your time Arthur.

Thanks John have a great day. Cheers.

Are Police ‘police’ when Off Duty

Off Duty Responsibilities for Police Officers

NOTE: This video is that this is my opinion ONLY and you should always act in accordance with your formal police training appropriate to your specific police service.

Your responsibilities are actually very similar to any other civilian and if you see a situation requiring police assistance, then you - like any other citizen - will call the police. 

Because when you’re off duty you are not the police. Couple of reasons why.

Firstly, you’re out of uniform and your the perceived authority of a police officer with a badge vs a police officer in uniform is signifincat. Huge even.

So people will respond much differently to you that when in uniform. 

Secondly, the fact you’re off duty means you’re likely the only police officer there and you’re missing not only your immediate support, but your most important piece of equipment, being your radio and ability to get more support.

Thirdly, equipment wise you also don’t have the rest of your accoutrements and means of defending yourself or others if needed

Finally, you don’t only put yourself at extra risk, but those who you are with. So if I were less likely to get involved off duty then I’m even LESS likely to get involved if I’m out with my family or friends. Do the responsible thing and call the police.

Now the obvious question that comes up with this is often, well what about more benign situations that seem safe. And you’ll realise the answer to this is that it's very hard to tell. Things can escalate very quickly.

Basically if you would take some action even without police training or being a police officer then that is likely a reasonable step. For example, helping someone who is lost to find their way. However if you feel like the best option is to call the police, then your judgement is probably sound and that's the best way to go. You will at least be able to give excellent information on the call, knowing what is most relevant for attending officers.

Police Test Upgraded

We recently conducted a random survey of what you would like more help with and the cognitive police testing came out in front by quite a bit. Therefore we’ve been busy upgrading the online police test system in THE VAULT. Read on for more details on the new system…


So if you’ve already got access to THE VAULT be sure to check out the new EXTENDED POLICE QUIZ which will has a few extra features:

1. The test will now generate 70 random questions ranging from abstract reasoning, verbal reasoning to numerical reasoning.

2. There are additional verbal reasoning questions included.

3. You have the option to select ‘Practice Mode’ which means you will receive feedback and explanations on each questions as you go. ie. The answer will be displayed as soon as you click ‘NEXT’.

4. You have the option to adjust the length of the quiz from 1 to 70 questions.

5. The test will allow 45 minutes for completion.

We welcome any feedback you might have on the new upgrade and look forward to helping you optimise your police preparation!


For a limited period – until midnight Saturday night – we’re offering a free sample of the upgraded extended police quizzes. Please note there are some subtle differences between some of the state tests, so please click your particular state below to access your limited trial:







New NSW Police Exam Prep

Thank you everyone for your questions on the new eBook “Master the NSW Police Exams”.

I’ve highlighted below the new components amongst the full list of features. So this should clear everything up 🙂


  • Literacy Assessment Training
  • Summary Writing Task Training (in THE VAULT)
  • Extended Writing Activities (in THE VAULT)
  • Spelling Techniques 
  • Verbal Reasoning Practice (Additional questions since the last version)
  • Abstract Reasoning 
  • Sample Questions
  • All with answers & EXPLANATIONS (we are here to show you how to improve)

(There is also a few dozen more questions in THE VAULT online cognitive quiz to increase testing across verbal and abstract reasoning)


  • Beep Test Training Program
  • Beep Test Technique Secrets
  • Beep Test Download
  • Illionois Agility Training Techniques
  • Handgrip Test Training Tips
  • Prone Hold Training Options
  • Vertical Jump Exercises
  • Increasing Pushups Program


  • Psychological Preparation
  • Self-Prep Questions
  • Selection Interview Preparations


To give you insider examples of how to think like a police officer…

  Police Patrol Scenarios

  Traffic Problem Solving

  Judgement Challenges


So that’s about it. As mentioned before, you can also download the new version via THE VAULT if you have already invested in the previous version of “Master the NSW Police Exams”.

Click here to find out more about how to “Master the NSW Police Exams”

A matter of Life and Death

I strongly believe your psychological fitness and mental habits will absolutely make or break you in the line of duty. To go to the extreme examples, you don’t need to look far to find thousands of severe cases of mental illness in serving and former police officers. It is almost ingrained in the police culture that mental illness is just another challenge to deal with.

At the very worst it can end in you paying the ultimate sacrifice at your own hand.

You will potentially face traumatic stress in the police service equal to that which a soldier experiences in combat. Some would say even worse. It may shock you that thousands of Australian police are medically discharged suffering mental illness.

Perhaps more disturbing is the logic of certain police services avoiding the discussion of extreme mental illness (suicide), citing that it will only encourage more problems. (Verity, 2014)

Those officers that have gone before us and paid this ultimate price are not remembered by name on Police Remembrance Days. Nor will you find their names in the National Police Memorial.

I don’t tell you all this to depress you or scare you away. I write this to get your attention that your mental health and psychological resilience is one of your most important skills. Far more important than your investigatory skills and even more important that your skills with a firearm.

Why you might have to re-start your application

I heard a shocking story recently. It is a sound warning of some of the unexpected challenges you may face in police selection.

You may have heard that the Police service is a close-knit community. This is true. But you need to realise one thing…

As a police APPLICANT you are not yet in that community. You are currently an application form on someone’s desk. Or maybe not even that. You application might be in the police database somewhere – with no physical documents at all!

So if you miss a key step in the process or fail to submit a piece of paperwork. You will just as likely be scrubbed from the whole process.

This happened yesterday to one of our clients. He had already passed EVERY SINGLE test.

So was it a case of re-submitting the said piece of documentation? Not at all. He is now required to re-apply from the very beginning…

Remember… you are not a police officer… yet. 

4 New NSW Police Tests

This is the first of our more frequent blog on recent updates to police testing and what we’re doing to keep up with the most up to date preparation.

Today I’ll cover off quickly on the new NSW Police Entrance Test. There are four main categories to this. They are now:


Literacy Assessment: 33 questions in 40 minutes 

These are multiple choice questions designed to test your skills in spelling, grammar, comprehension and general english language skills.


Written Summary Task: 20 minutes writing

Here you are given a text of about a few paragraphs in length. You must then write 1/2 to 1 page in your own words summarising the content of the article.


Extended Writing task: 45 minutes writing

This one is a bit more involved. For starters you are expected to write about double than the above summary. Also, you are required to reflect on the positions of two opposing articles on a random topic.  You are also expected to input some of your own opinion into the piece where relevant. Please remember that it is primarily a writing test though. The purpose of the test is still to assess your spelling, grammar, sentence structure and ability to link sentences into logical paragraphs.


Verbal / Abstract Reasoning: 89 questions in 35 minutes (plus practice time of 10 minutes)

This is your basic aptitude test. Notably, there are no more numerical reasoning questions! Yay 🙂 This is one of the most sensible decisions of the new testing. What did maths ever have to do with being a police officer? (Specialists excepted :p)


So we’ve upgraded the eBook “Master the NSW Police Exams” accordingly and we’ll also be providing assistance for the police writing test components. This will be email support to correct your work. We will also include tips on how to rapidly improve. This will be specific to each person’s submission. If you’re interested in this – check out the updates to THE VAULT resource page.

Police Preparation Australia

Welcome to Australia’s newest and most modern police prep resource. We specialise in preparing you for police entrance exams through a variety of online training resources. The fact is that police entrance exam practice is no longer an option. It is becoming more and more competitive to become a police officer in each Australian state. Queensland police recruitment in particular is seeing a huge surge in the numbers of interested applicants. This is reflected in the growing client list of Queensland applicants using the resources here at Police Preparation Australia. So if you’re looking to optimise your chances of selection – you’re in the right place.

We’re also constantly updating our resources. This includes recent updates to “Master the Victoria Police Exams” which now more accurately reflects the preparation needed for the Victoria Police test.

This blog is the perfect place to check back frequently on updates to police recruitment news across Australia.

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