Physical Fitness Regimen

Meeting Physical Requirements

The Nepal Police Technical ASI exam includes physical fitness requirements that all candidates must meet. Even though you're applying for a technical position, physical fitness is an essential component of police service. This regimen will help you prepare for the physical aspects of the exam while maintaining overall health.

12-Week Physical Fitness Plan

This progressive fitness plan is designed to improve your overall physical condition while focusing on the specific requirements of the Nepal Police exam. The plan is divided into three phases, each building upon the previous one.

Phase 1: Foundation Building (Weeks 1-4)

Focus Areas:
  • Establishing a consistent exercise routine
  • Building basic cardiovascular endurance
  • Introducing basic strength exercises
  • Beginning chest expansion exercises
  • Starting eye exercises
Weekly Schedule:
  • Monday, Wednesday, Friday: Cardio + Strength
  • Tuesday, Thursday: Flexibility + Chest Expansion
  • Saturday: Light Cardio + Eye Exercises
  • Sunday: Rest Day
Foundation Low Intensity
Daily Workout Details:

  1. Warm-up (5 minutes): Light jogging in place, arm circles, jumping jacks
  2. Cardio (15-20 minutes): Brisk walking or light jogging
  3. Strength (15 minutes):
    • Push-ups: 3 sets of 5-10 reps (modified if needed)
    • Squats: 3 sets of 10 reps
    • Plank: 3 sets of 20-30 seconds
    • Lunges: 3 sets of 8 reps per leg
  4. Cool-down (5 minutes): Light stretching

  1. Warm-up (5 minutes): Light stretching, arm circles
  2. Flexibility (15 minutes): Full-body stretching routine
  3. Chest Expansion (15 minutes):
    • Deep breathing exercises: 3 sets of 10 breaths
    • Doorway chest stretches: 3 sets of 20 seconds
    • Arm circles: 3 sets of 10 in each direction
    • Wall angels: 3 sets of 8 reps
  4. Cool-down (5 minutes): Light walking, deep breathing

  1. Warm-up (5 minutes): Light stretching
  2. Light Cardio (15 minutes): Brisk walking
  3. Eye Exercises (15 minutes):
    • Focus shifting: 3 sets of 10 reps
    • Eye rolling: 3 sets of 5 in each direction
    • Palming: 3 sets of 1 minute
    • Near and far focusing: 3 sets of 10 reps
  4. Cool-down (5 minutes): Light stretching, deep breathing

Phase 2: Progression (Weeks 5-8)

Focus Areas:
  • Increasing cardiovascular endurance
  • Building moderate strength
  • Enhancing chest expansion
  • Continuing eye exercises
  • Introducing interval training
Weekly Schedule:
  • Monday, Wednesday, Friday: Cardio + Strength (Increased Intensity)
  • Tuesday, Thursday: Flexibility + Chest Expansion (Advanced)
  • Saturday: Interval Training + Eye Exercises
  • Sunday: Rest Day
Progression Moderate Intensity
Daily Workout Details:

  1. Warm-up (5 minutes): Dynamic stretching, jumping jacks
  2. Cardio (20-25 minutes): Jogging or cycling at moderate intensity
  3. Strength (20 minutes):
    • Push-ups: 3 sets of 10-15 reps
    • Squats: 3 sets of 15 reps
    • Plank: 3 sets of 45-60 seconds
    • Lunges: 3 sets of 12 reps per leg
    • Dumbbell rows: 3 sets of 12 reps (if equipment available)
  4. Cool-down (5 minutes): Static stretching

  1. Warm-up (5 minutes): Light cardio, arm circles
  2. Flexibility (15 minutes): Advanced stretching routine
  3. Chest Expansion (20 minutes):
    • Deep breathing with chest expansion: 3 sets of 15 breaths
    • Doorway chest stretches: 3 sets of 30 seconds
    • Resistance band chest pulls: 3 sets of 12 reps
    • Wall angels: 3 sets of 12 reps
    • Chest fly stretches: 3 sets of 15 seconds
  4. Cool-down (5 minutes): Light walking, deep breathing

  1. Warm-up (5 minutes): Dynamic stretching
  2. Interval Training (20 minutes):
    • 30 seconds high intensity (jogging, jumping jacks)
    • 90 seconds low intensity (walking)
    • Repeat 10 times
  3. Eye Exercises (15 minutes):
    • Focus shifting: 3 sets of 15 reps
    • Eye rolling: 3 sets of 8 in each direction
    • Palming: 3 sets of 90 seconds
    • Near and far focusing: 3 sets of 15 reps
    • Figure eight eye movements: 3 sets of 5 in each direction
  4. Cool-down (5 minutes): Static stretching, deep breathing

Phase 3: Optimization (Weeks 9-12)

Focus Areas:
  • Maintaining peak cardiovascular fitness
  • Optimizing strength and endurance
  • Maximizing chest expansion
  • Continuing eye health maintenance
  • Preparing for physical examination
Weekly Schedule:
  • Monday, Wednesday, Friday: Cardio + Strength (Peak Intensity)
  • Tuesday, Thursday: Flexibility + Chest Expansion (Maximum)
  • Saturday: Circuit Training + Eye Exercises
  • Sunday: Active Recovery
Optimization Peak Intensity
Daily Workout Details:

  1. Warm-up (5 minutes): Dynamic stretching, light jogging
  2. Cardio (25-30 minutes): Running or cycling at challenging intensity
  3. Strength (25 minutes):
    • Push-ups: 3 sets of 15-20 reps
    • Squats: 3 sets of 20 reps
    • Plank: 3 sets of 60-90 seconds
    • Lunges: 3 sets of 15 reps per leg
    • Dumbbell rows: 3 sets of 15 reps
    • Tricep dips: 3 sets of 12 reps
  4. Cool-down (5 minutes): Static stretching

  1. Warm-up (5 minutes): Light cardio, arm circles
  2. Flexibility (15 minutes): Advanced stretching routine
  3. Chest Expansion (25 minutes):
    • Deep breathing with chest expansion: 4 sets of 15 breaths
    • Doorway chest stretches: 4 sets of 30 seconds
    • Resistance band chest pulls: 4 sets of 15 reps
    • Wall angels: 4 sets of 15 reps
    • Chest fly stretches: 4 sets of 20 seconds
    • Push-up plus exercise: 3 sets of 10 reps
  4. Cool-down (5 minutes): Light walking, deep breathing

  1. Warm-up (5 minutes): Dynamic stretching
  2. Circuit Training (30 minutes): Complete 3 rounds of the following circuit, with 30 seconds rest between exercises and 2 minutes rest between rounds:
    • Jumping jacks: 45 seconds
    • Push-ups: 45 seconds
    • High knees: 45 seconds
    • Squats: 45 seconds
    • Mountain climbers: 45 seconds
    • Plank: 45 seconds
  3. Eye Exercises (15 minutes):
    • Focus shifting: 4 sets of 15 reps
    • Eye rolling: 4 sets of 10 in each direction
    • Palming: 4 sets of 90 seconds
    • Near and far focusing: 4 sets of 15 reps
    • Figure eight eye movements: 4 sets of 8 in each direction
  4. Cool-down (5 minutes): Static stretching, deep breathing

  1. Light Activity (20-30 minutes): Walking, gentle cycling, or swimming
  2. Full-body Stretching (15 minutes): Gentle stretching of all major muscle groups
  3. Relaxation Techniques (10 minutes): Deep breathing, meditation, or yoga

Specialized Exercises for Exam Requirements

These specialized exercises focus on the specific physical requirements of the Nepal Police exam:

Chest Expansion Exercises

Chest expansion is a specific requirement for male candidates (minimum 32 inches with 2 inches expansion). These exercises will help improve your chest measurement and expansion capability:

Deep Breathing Exercise
  1. Stand with feet shoulder-width apart
  2. Exhale completely, emptying your lungs
  3. Inhale slowly through your nose, expanding your chest fully
  4. Hold for 3-5 seconds
  5. Exhale slowly through your mouth
  6. Repeat 10-15 times

Frequency: 3-4 sets daily

Doorway Chest Stretch
  1. Stand in a doorway with arms raised to shoulder height
  2. Bend elbows at 90 degrees with palms facing forward
  3. Place forearms and palms against the doorframe
  4. Lean forward gently until you feel a stretch across your chest
  5. Hold for 20-30 seconds

Frequency: 3-4 sets daily

Wall Angels
  1. Stand with your back against a wall
  2. Press your lower back, shoulders, and head against the wall
  3. Bend your elbows at 90 degrees with the backs of your hands against the wall
  4. Slowly raise your arms overhead while keeping them in contact with the wall
  5. Lower back to starting position
  6. Repeat 8-12 times

Frequency: 3 sets, 3-4 times per week

Resistance Band Chest Pulls
  1. Hold a resistance band with both hands behind your back
  2. Keep your arms straight and at shoulder height
  3. Pull the band apart, expanding your chest
  4. Hold for 3-5 seconds
  5. Return to starting position
  6. Repeat 10-15 times

Frequency: 3 sets, 3-4 times per week

Eye Health Exercises

These exercises help maintain and potentially improve eye health. While they may not correct vision problems, they can help reduce eye strain and maintain eye muscle strength:

Focus Shifting
  1. Hold your thumb about 10 inches from your face
  2. Focus on your thumb for 5 seconds
  3. Look at an object at least 20 feet away for 5 seconds
  4. Return focus to your thumb
  5. Repeat 10-15 times

Frequency: 3-4 sets daily

Palming
  1. Rub your palms together to generate heat
  2. Close your eyes
  3. Place your warm palms over your closed eyes
  4. Ensure no light enters your eyes
  5. Breathe deeply and relax for 1-2 minutes

Frequency: 3-4 times daily

Eye Rolling
  1. Sit comfortably with your head straight
  2. Without moving your head, look up as far as possible
  3. Slowly roll your eyes clockwise in a complete circle
  4. Repeat 5-10 times
  5. Repeat counterclockwise 5-10 times

Frequency: 3 sets daily

Figure Eight
  1. Imagine a large figure eight (∞) about 10 feet in front of you
  2. Trace this figure with your eyes, moving slowly and deliberately
  3. Trace in one direction 5 times
  4. Trace in the opposite direction 5 times

Frequency: 3 sets daily

Nutrition and Recovery

Proper nutrition and recovery are essential components of any fitness regimen. Follow these guidelines to support your physical preparation:

Nutrition Guidelines

  • Protein: Include lean protein sources (chicken, fish, eggs, legumes) to support muscle recovery and growth
  • Complex Carbohydrates: Fuel your workouts with whole grains, fruits, and vegetables
  • Healthy Fats: Include sources like nuts, seeds, avocados, and olive oil
  • Hydration: Drink at least 2-3 liters of water daily, more on workout days
  • Eye-Friendly Foods: Include foods rich in vitamins A, C, E, and omega-3 fatty acids (carrots, citrus fruits, nuts, fatty fish)
  • Pre-Workout: Light meal with carbs and protein 1-2 hours before exercise
  • Post-Workout: Protein and carbs within 30-60 minutes after exercise

Recovery Strategies

  • Sleep: Aim for 7-8 hours of quality sleep each night
  • Rest Days: Include at least one full rest day per week
  • Active Recovery: Light activities like walking or gentle stretching on rest days
  • Stretching: Regular stretching to improve flexibility and prevent injuries
  • Foam Rolling: Self-myofascial release to reduce muscle tension
  • Stress Management: Practice relaxation techniques like deep breathing or meditation
  • Proper Warm-up and Cool-down: Always include these in your workout routine

Fitness Progress Tracker

Track your physical fitness progress over the 12 weeks:

Physical Requirements Tracker

Requirements Status:
Chest: Not Set
Expansion: Not Set

Quick Tips

  • Consistency is more important than intensity
  • Gradually increase workout intensity to avoid injury
  • Practice chest expansion exercises multiple times daily
  • Stay hydrated before, during, and after workouts
  • Perform eye exercises away from screens
  • Balance strength training with flexibility exercises
  • Listen to your body and rest when needed

Related Resources

Explore other preparation resources:

12-Week Plan Daily Schedule Interview Prep All Resources

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