The San Diego Police physical ability test (PAT) is a fitness test with five challenges you have to pass: a 99-yard obstacle course, a 165-pound dummy drag, a six-foot chain link fence climb, a six-foot solid fence climb and a 500-yard run. So you need speed, grip strength, upper-body power and running endurance, and you should train all of them.
Chris Keith is a US Navy veteran with over 30 years of personal training in San Diego, and he trains adults 1-on-1 for strength training and conditioning, including people preparing for physical ability tests.
Where Does the PAT Fit in the SDPD Hiring Process?
First, it helps to see the whole path. According to the San Diego Police Department’s official hiring page, the process has seven steps: written test, physical abilities test and Pre-Investigative Questionnaire (PIQ), background investigation, polygraph, appointing authority interview, psychological evaluation and medical evaluation.
In other words, the PAT is step two, paired with the PIQ. SDPD says you fill out the questionnaire on-site after you pass the physical test. It also notes the 57-page PIQ takes about 2.5 to 3 hours, so plan on a long day. And here’s the key part: the department states your application won’t be processed further until you pass the PAT.
What Events Are on the San Diego Police Physical Ability Test?
Next, here are the San Diego Police physical ability test events exactly as SDPD lists them on its official Physical Abilities Test page. The department also says the PAT is modeled after the California P.O.S.T. Work Sample Test Battery.
| Event | What SDPD says you must do | Main fitness demand |
|---|---|---|
| Obstacle course | Run 99 yards with several sharp turns, curb-height obstacles and a 34-inch obstacle you must vault | Speed, agility, change of direction |
| Dummy drag | Lift and drag a 165-pound dummy for 32 feet | Leg drive, grip, trunk strength |
| Chain link fence | Run 5 yards, climb over a six-foot chain link fence, then run another 25 yards | Pulling strength, grip, coordination |
| Solid fence | Run 5 yards, climb over a six-foot solid fence, then run another 25 yards | Upper-body power, hip drive |
| Distance run | Complete a 500-yard run | Anaerobic endurance, pacing |
But the official page doesn’t publish time limits, scoring or rest periods for these events. It just says candidates are required to pass the challenges. That’s why you should ask SDPD recruiting directly about any time standards before test day, instead of trusting numbers you see on forums.
How Does the SDPD PAT Compare to the California POST Format?
Since SDPD says its PAT is modeled on the POST Work Sample Test Battery, the events will look familiar if you’ve studied other California agencies. Still, each agency sets its own hiring test details, and SDPD’s published list is the one that matters for you.
Fitness doesn’t stop once you’re hired, either. For example, the California Commission on POST lists a Lifetime Fitness learning domain in its Regular Basic Course training specifications, so recruits keep training in the academy. That means building a real base now pays off twice.
How Should You Train for Each PAT Event?
Before anything else, get a doctor’s clearance if you’re new to hard training or coming back from an injury. Then start with technique and build gradually. For example, gradual progressive overload means adding a little load, speed or volume each week instead of making big jumps.
Obstacle Course
First, practice short sprints with sharp turns, like cone drills and shuttle runs. Next, add low step-overs and a controlled vault over a box or bench at a safe height. Also, keep your feet quick and your eyes up on every turn.
Dummy Drag
For this event, strong legs and a solid grip matter most. Deadlift variations, sled drags, farmer’s carries and backward walking drags all build the right pattern. Plus, practice staying low with a flat back while you pull.
Chain Link and Solid Fence
The fences reward pulling strength and a fast hip drive. So train pull-ups (assisted if needed), inverted rows, dead hangs and explosive step-ups or box jumps. Even better, if you can find a safe practice wall, rehearse the hand placement, foot plant and roll-over.
500-Yard Run
Finally, the 500-yard run comes after other hard efforts, so train it while you’re tired. Intervals of 200 to 400 yards with short rests work well. Also, add one steady, easy run each week to build your aerobic base.
Want a plan built around your current fitness? Text Chris at (619) 840-9099 for a free consultation.
What Does a Sample Weekly Training Plan Look Like?
A balanced week should mix strength, sprint and conditioning work with real rest. For reference, the CDC’s adult guidelines call for at least 150 minutes of moderate activity (or 75 minutes of vigorous activity) plus 2 days of muscle-strengthening work each week. PAT prep will go beyond that minimum, of course, but build up to it slowly.
| Day | Focus | Example work |
|---|---|---|
| Monday | Lower-body strength | Squats, deadlifts, sled or towel drags, farmer’s carries |
| Tuesday | Speed and agility | Cone drills, shuttle runs, low hurdle step-overs, short sprints |
| Wednesday | Rest or easy recovery | Walking, mobility and light stretching |
| Thursday | Upper-body pulling and power | Pull-ups, rows, dead hangs, box jumps, fence technique drills |
| Friday | Run conditioning | Intervals of 200 to 400 yards with timed rest |
| Saturday | Mock PAT circuit | Light version of all five events in order, focused on form |
| Sunday | Rest | Full rest, sleep and normal, balanced meals |
As you progress, raise the intensity of only one or two sessions a week. But if your joints ache or your sleep slips, pull back. For more on this, the 5 laws of strength training give you a simple framework for balancing effort and recovery. Also, if you’re coming back from rehab, read about strength training after physical therapy first.
Can You Practice the San Diego Police Physical Ability Test in Person?
Yes. SDPD lists practice sessions at San Diego Police Plaza, 4020 Murphy Canyon Rd. According to its PAT page, practice runs on the first Saturday of each month from 10 to 11 a.m. and on Thursdays from 12 to 1 p.m. Still, schedules can change, so check the department’s site before you go.
A practice run shows you the real obstacles and footing. That way, you can adjust your training to your actual weak spots.
What Should You Do on Test Day?
To begin with, follow SDPD’s attire guidance: shorts and loose-fitting clothing that let you move freely, plus athletic shoes with gripping rubber soles. Beyond that, these simple habits help:
- First, taper the last two or three days with lighter sessions so your legs feel fresh.
- Next, sleep well and eat a normal, familiar meal a few hours before.
- Also, bring water and arrive early enough for a thorough warm-up.
- During the test, stay controlled on the vault and fences instead of rushing.
- Finally, pack a change of clothes and a snack, since the PIQ follows if you pass.
And if you don’t pass, SDPD says applicants may request a retest. So treat it as feedback, train the weak event and come back.
Where Can You Confirm Current SDPD PAT Standards?
Events and procedures can change at any time. So always confirm the current San Diego Police physical ability test details on the official SDPD recruiting pages, or email the recruiting unit, before you schedule your test. This article is a training guide, not an official source, and no training plan can guarantee a pass.
Still, steady, well-planned training gives you the best chance to show up ready. At the Bay Park / Morena studio, Chris coaches adults 1-on-1 in strength training in San Diego for exactly this kind of goal. To get started, text Chris at (619) 840-9099 for a free consultation, or reach out through the contact page.
Chris Keith has over 30 years of personal training in San Diego (since 1995) and was voted Best Personal Trainer by San Diego Magazine. He is a US Navy veteran and trains clients 1-on-1 at his private Bay Park / Morena studio.
Frequently Asked Questions
What events are on the San Diego Police physical ability test?
According to SDPD's official PAT page, candidates must pass five challenges: a 99-yard obstacle course with a 34-inch vault, a 32-foot drag of a 165-pound dummy, a six-foot chain link fence climb, a six-foot solid fence climb, and a 500-yard run. Always confirm the current events with SDPD recruiting before your test date, since procedures can change.
Is the SDPD PAT timed?
SDPD’s official Physical Abilities Test page lists the events and says candidates must pass them, but it doesn’t publish time limits or scoring. So the safest move is to ask SDPD recruiting directly about current standards. In the meantime, train each event for both speed and control so you’re ready either way.
When do you take the PAT in the SDPD hiring process?
SDPD's hiring page lists seven steps. The written test comes first, and the physical abilities test with the Pre-Investigative Questionnaire is step two. The questionnaire is completed on-site after you pass the PAT, and the department says your application will not move forward until you pass the physical test.
How long should I train for the SDPD physical ability test?
It depends on your starting fitness. Still, most people benefit from several weeks of steady, progressive training that covers sprinting, pulling strength, grip, leg drive and running endurance. Get a doctor’s clearance first if you’re new to hard exercise or recovering from an injury, and build intensity gradually instead of cramming.
Can a personal trainer help me prepare for a police fitness test?
Yes, a trainer can build a structured plan, coach safe technique and adjust the workload as you progress. Chris Keith trains adults 1-on-1 for strength and conditioning at his private Bay Park / Morena studio in San Diego. He cannot guarantee a pass, but he can help you train consistently and prepare with purpose.
