What Is the RCMP Conditioning Program?
The RCMP conditioning program is a free four-level plan: Level 1 (3 days/week) through Level 4 (4 days/week). Luc Poirier and Sylvain Lemelin developed it for the RCMP to build the fitness the PFA and Depot demand.
Most generic gym plans ignore what the Physical Fitness Assessment actually tests. This program maps exercises and cardio blocks to those job tasks. For the full fitness hub, see our RCMP physical readiness guide.
According to the RCMP Functional Strength and Conditioning Program, the guide was developed by Luc Poirier and Sylvain Lemelin on behalf of the Royal Canadian Mounted Police. All four levels and the user guide are free to the public.
What the Program Is
The RCMP Functional Strength and Conditioning Program is a structured training guide published by the RCMP. It is not a generic police fitness plan, every exercise and cardio block is selected to develop the specific physical capacities the Physical Fitness Assessment (PFA) tests: sustained running, pushing and pulling under load, lifting and carrying, and high-intensity short-burst efforts.
The program uses functional movements, exercises that build strength through patterns relevant to police work, such as hip hinges, rows, presses, and carries. You will not find barbell bench press in the beginner levels. You will find exercises like hip elevation, cable rows, bird dogs, and lunges. That is intentional. The progressions build movement quality before they build load.
The program does not replace Depot’s Operational Conditioning block. It prepares you for it. After hard sessions, include post-workout cool-down stretches in your weekly plan.
Who Is the RCMP Conditioning Program For?
The RCMP conditioning program serves three groups:
Applicants preparing for Depot. The 12–18 month application timeline gives most applicants enough time to work through at least Levels 1 through 3 before their intake date. According to the program documentation, Levels 1–3 together total 56 weeks, which aligns well with the typical application window.
Recruits at Depot. The conditioning work at Depot draws on the same movement patterns and training structure as this program. Recruits who arrive having followed it will recognise the exercises and intensity levels from day one.
Serving officers maintaining fitness. The RCMP requires serving members to pass a fitness assessment every three years. Levels 3 and 4 provide a maintenance and improvement program for officers who want to stay above the minimum standard or prepare for specialized roles.
The Four Levels at a Glance
| Level | Training Days | Duration | Who It Targets |
|---|---|---|---|
| Level 1 | 3 per week | 16 weeks | Sedentary or lightly active, fewer than 2 days/week currently |
| Level 2 | 3 per week | 16 weeks | Moderately active, some cardio, can run 5 km |
| Level 3 | 3 per week | 24 weeks | Consistently training, comfortable with structured strength work |
| Level 4 | 4 per week | 16 weeks | Advanced athletes, targeting ERT or specialized tactical roles |
Pick the level that matches where you are now, not where you want to be. Starting too advanced increases injury risk and reduces the training benefit.
What Changes Across the Levels
The RCMP conditioning program builds in two directions as you advance: intensity and complexity.
Applicants often pick Level 2 because they already go to the gym, even when they cannot yet run 5 km or hold solid push-up form. Starting one level too high is the most common reason people stall mid-program. When in doubt, begin at Level 1.
Cardio intensity rises progressively. According to the program, Level 1 targets a perceived effort of 6–7 out of 10 during cardio sessions. Level 2 raises that to 7–8. By Levels 3 and 4, intervals reach 9 out of 10, near-maximal efforts with structured work and rest periods.
Interval structure also changes. Level 2 introduces intervals of 20–30 seconds of work followed by 60–90 seconds of rest, building from 3 repetitions to 6 over eight weeks. Level 3 extends work periods to 40–60 seconds at a higher RPE. Level 4 pushes intervals to 60–90 seconds of sustained effort, the most demanding progression in the program.
Exercise complexity advances at each level. Level 1 uses bodyweight and light resistance (free squat, bird dog, plank variations, cable lat pull-down). Level 2 adds plyometrics, burpees, assisted chin-ups, and cone shuffle drills. Level 3 introduces barbell front squats, medium-grip chin-ups, and a 12-station circuit. Level 4 adds hang power cleans, deadlifts, box jumps, and landmine exercises.
Training days increase only at Level 4, which is the only level built on a four-day-per-week structure. Levels 1 through 3 all use three days per week. Pair strength blocks with our core strength progression plan when you need extra trunk stability for PFA stations.
For a detailed breakdown of how to read the program’s notation, including how paired exercises and tri-sets work, see the guide on how to follow the RCMP conditioning program.
Phase Structure
Each level is divided into phases. Understanding the phase structure helps you track progress and know when to push harder.
Levels 1 and 2 each have two phases (Phase A: weeks 1–8; Phase B: weeks 9–16). Phase A establishes the movement patterns. Phase B increases volume and introduces circuits or intervals.
Level 3 is the only level with three phases (Phase A: weeks 1–8; Phase B: weeks 9–16; Phase C: weeks 17–24). The third phase extends training time significantly and is where the most advanced strength and conditioning work sits.
Level 4 returns to two phases but adds the fourth training day across both phases, making it the highest total weekly training volume in the program.
How the Levels Connect
The four levels form a continuous pathway, not four separate programs. According to the program structure, a committed applicant starting from inactivity would progress through Levels 1 to 3 over roughly 56 weeks, just over a year. Adding Level 4 brings the full pathway to 72 weeks.
This timeline matters for applicants. The RCMP application process typically takes 12–18 months. Starting Level 1 when you submit your application gives you time to reach Level 2 or 3 by your Depot intake date.
For a detailed guide on when to move between levels and what signs indicate readiness, see how to progress from Level 1 to Level 4.
Before starting, check your fitness numbers against the benchmark guide for applicants to confirm which level is the right entry point.
Where to Download the RCMP Conditioning Program
Frequently Asked Questions
No. The RCMP does not require a specific level before you apply. Most candidates finish Levels 1 and 2 during recruitment.
No. The program builds fitness for the PFA. The PFA is a separate four-station hiring assessment.
Yes, if you train 2 to 3 days weekly, run 5 km, and have a solid strength base. Otherwise start at Level 1.
Yes. All four levels and the user guide are free PDFs from the RCMP publication.
Sources
- Royal Canadian Mounted Police. RCMP Functional Strength and Conditioning Program, Levels 1, 2, 3, and 4. Developed by Luc Poirier and Sylvain Lemelin. Official RCMP publication. Publicly hosted at rnc.gov.nl.ca.
- Royal Canadian Mounted Police. RCMP Functional Strength and Conditioning Program, User Guide. Publicly hosted at rnc.gov.nl.ca.
- Royal Canadian Mounted Police. Physical Fitness Assessment (PFA). rcmp-grc.gc.ca.
This article reflects current RCMP policy based on official government documentation. Eligibility and suitability decisions are assessed on a case-by-case basis during the application process.
By Alex Morgan, Certified Personal Trainer, https://joinrcmp.ca/author/alex-morgan/
Last Updated: May 31, 2026
