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The lack of physical preparation is the number one reason recruits fail out of the academy; if you are not in top physical condition on day one, your chance for success diminishes greatly.

On the bright side, you have absolute control over your physical preparedness. If you want to be a Deputy Sheriff, establish a regular workout program now, while you have time to condition yourself to be stronger and have more stamina.

We recommend that you start preparing at least six months to one year before you even apply. Determine that you will be ready on day one of the academy and then make it happen; commit to a physical training regimen, and then be disciplined about regularly following that regimen — push through those days when you would rather procrastinate and sit on the couch all day.

The type of workout similar to what recruits experience at the academy is the High Intensity Interval Training (HIIT) or CrossFit-style training. This type of workout involves short bursts of exercise with brief intervals (30-45 seconds) of rest in between. The workout can be as short as seven minutes, but you should be working at maximum capacity and out of breath by the end. The goal is to push yourself, so that you increase your capacity every time you do the workout. Do the workout three times per week, and you can reap the benefits as well as give your body time to recover properly.

Physical Agility Test (PAT)

As part of the hiring process, candidates will be asked to demonstrate their physical agility by completing a work-related agility test. The following videos and lists of events are included for each of the Deputy classifications below.

PAT for Deputy Sheriff (Law Enforcement)

• Six-foot solid wall
• Six-foot chain link fence
• 165-pound lifelike dummy drag for 32 feet
• 99-yard obstacle course
• 500-yard run

PAT for Deputy Sheriff (Detentions/Courts)

• Stair climb
• Walk or run 75 feet using a 30-pound air pack, weighted backpack, or sandbag
• 165-pound lifelike dummy drag for 32 feet
• 99-yard obstacle course
• 500-yard run

In addition to administering the Physical Agilities Test (PAT) to assess your physical preparedness, we also offer a workout program to help you reach your peak physical fitness in time for the academy.

Pre-Academy Physical Training Program

The San Diego County Sheriff’s Office offers a voluntary physical training program to prepare applicants for the academy — the Pre-Academy Workout. The program is voluntary; however, your attendance is highly recommended.

Once you are assigned a Background Investigator and in the backgrounds process, you can request a schedule of the pre-academy workouts. Taking advantage of these workouts will help you to prepare physically for the Regional and Sheriff’s Detentions/Court Services Academies, and attendance shows motivation and dedication, which makes a good impression with your Background Investigator.

In addition, you will develop a strong bond with other candidates in the hiring process. This bond may continue into the academy, hopefully establishing lifelong friendships with fellow cadets. This type of bond will also greatly improve your chance of success in the academy.

Assessments

Throughout the background process, you may also be asked to attend assessments. The purpose of these assessments is to see where you are in physical preparation for the academies.

You'll be asked to do as many push ups and sit ups as you possibly can in one minute, and you'll be asked to run three miles in 30 minutes or less. Don't panic if you're not there yet — Rome wasn't built in a single day — but be aware that this is the level of physical fitness you should have by day one of your academy.

To build up to this level during the background process, attempt to do 2-3 strict sets of 25 each for both push ups and sit ups. Run 3 miles on pavement 3-4 times every week. Also, practice your pull ups, with a strict over grip.

Progress, here, is the key. So make sure each of your assessments shows an improved performance from before. This will show your background investigator that you are capable of reaching your physical fitness goals.