Fitness / PREP Guide — From Zero to the Shuttle Run

Stage 2: The Physical Readiness Evaluation for Police (PREP) — the shuttle run, grip test, and physical standards.

The founder started this process 120 lbs overweight. He could not run. He became a serving Ontario frontline officer anyway. This guide is built for people starting from exactly where he was.

What's inside:

• Full breakdown of the PREP test components and exact passing standards
• A progressive training plan designed for people starting from zero fitness
• Shuttle run strategy and pacing guidance for the 20m Beep Test
• Grip strength training protocols and equipment requirements
• What to expect on PREP test day — logistics, warm-up, and mindset
• Recovery and injury prevention for your training window
• The founder's personal training protocol — what actually worked

No comparable product exists at any price point. Built entirely from lived experience inside the process.

Always consult a qualified health professional before beginning a new exercise program.