The CAPF Assistant Commandant Exam is not just about academic knowledge but also about physical and mental fitness. After qualifying the written examination, aspirants must clear the Physical Efficiency Test (PET) and medical standards. Many capable students fail at this stage due to lack of preparation.
To ensure you qualify the CAPF Physical Test 2026, here’s a daily exercise routine that builds stamina, speed, strength, and agility — all crucial for the test.
CAPF Physical Efficiency Test (PET) Standards
For Male Candidates:
100 Meter Race – 16 seconds
800 Meter Race – 3 minutes 45 seconds
Long Jump – 3.5 meters (3 chances)
Shot Put (7.26 kg) – 4.5 meters
For Female Candidates:
100 Meter Race – 18 seconds
800 Meter Race – 4 minutes 45 seconds
Long Jump – 3.0 meters (3 chances)
Shot Put (4 kg) – 3.0 meters
Daily Exercise Routine for CAPF Aspirants
Morning Session (Stamina & Speed)
Warm-up (10 mins)
Jogging, dynamic stretches, high knees, arm rotations.
Prevents injuries and improves flexibility.
Running Practice (30 mins)
100m Sprints – 6–8 sets with 1–2 mins rest.
400m Repeats – 4 sets at 80% speed.
Endurance Run – 2–4 km at moderate pace (alternate days).
Agility Drills (10 mins)
Shuttle runs, zig-zag cones, skipping.
Improves speed and reaction time for sprints and jumps.
Afternoon/Evening Session (Strength & Skill)
Strength Training (25 mins)
Push-ups (3 sets × 20 reps)
Pull-ups (3 sets × 8 reps)
Squats & Lunges (3 sets × 15 reps each)
Plank holds (3 × 1 min)
Shot Put Practice (15 mins)
Focus on stance, grip, and explosive release.
Train with actual weight (7.26 kg for men, 4 kg for women).
Long Jump Practice (15 mins)
Sprint + explosive jump drills.
Practice 8–10 jumps focusing on take-off and landing.
Cool Down & Stretching (10 mins)
Yoga poses, hamstring stretches, deep breathing.
Helps recovery and prevents muscle stiffness.
Weekly Plan (Sample Schedule)
Monday: Endurance Run + Strength Training
Tuesday: Sprint Drills + Shot Put Practice
Wednesday: Agility + Core Exercises + Long Jump
Thursday: Interval Running + Weight Training
Friday: Endurance Run + Shot Put & Jump Drills
Saturday: Mock PET Simulation (100m, 800m, Long Jump, Shot Put in one session)
Sunday: Rest + Yoga/Light Stretching
Diet & Recovery Tips
High Protein: Eggs, fish, lean meat, legumes for muscle repair.
Complex Carbs: Oats, brown rice, bananas for sustained energy.
Hydration: Drink 3–4 litres of water daily.
Sleep: 7–8 hours of rest for muscle recovery.
Common Mistakes to Avoid
❌ Practicing only after clearing the written exam.
❌ Ignoring flexibility and warm-up.
❌ Overtraining without recovery days.
❌ Poor diet leading to fatigue.
❌ Not practicing actual events (shot put, long jump).
How Victor Growth Coaching Prepares You for CAPF PET
At Victor Growth Coaching, Kochi, we provide complete PET preparation programs alongside written exam coaching. Our physical fitness module includes:
Daily Training Routines designed by experts.
Mock PET Simulations under real exam-like conditions.
Strength & Endurance Building Programs for both men and women.
Nutritional Guidance to maintain peak performance.
Mentor Support to balance study and fitness training.
With 14+ years of expertise in Defence and UPSC coaching, Victor Growth ensures you are physically and mentally prepared to clear the CAPF 2026 PET with confidence.
📍 Kochi, Kerala
📞 Contact: 9995916183
FAQs on CAPF Daily Exercise Routine
Q1. How early should I start PET preparation?
Start 6–8 months before the exam to build stamina gradually.
Q2. Can gym workouts replace outdoor running?
No. Running on track and practicing in actual conditions is essential. Gym helps in strength but cannot replace field drills.
Q3. How can female candidates improve long jump and shot put?
By focusing on explosive leg strength (squats, jumps) and upper body workouts with proper technique drills.
Q4. Do I need a coach for PET preparation?
While self-practice works, having expert guidance ensures better technique and faster progress.
Q5. What is the biggest reason candidates fail PET?
Lack of consistent training and poor stamina due to late preparation.
Q6. How much daily running is sufficient?
Start with 2–3 km runs and gradually increase to 4–5 km along with sprints.
Q7. Does Victor Growth provide fitness training?
Yes. Victor Growth Coaching offers PET preparation, fitness mentoring, and mock tests for CAPF aspirants.
