The RPF Constable Physical Tests filter candidates before the final medical — failing PET or PMT means all your written-exam preparation counts for nothing, so treat physical preparation with the same seriousness as the CBT syllabus.

What are PET and PMT?

Definition: PET (Physical Efficiency Test) is a qualifying test assessing a candidate's physical fitness through running and field events (long jump, high jump). It carries no marks — it is purely qualifying (pass/fail).

Definition: PMT (Physical Measurement Test) checks whether a candidate meets the minimum height and chest (for males) requirements prescribed for the RPF Constable post. Again, qualifying only.

Both tests are conducted after the Computer Based Test (CBT) and before the Document Verification and Medical Examination.

Why it matters: PET and PMT are elimination rounds. Even a candidate who scores 99th percentile in CBT is eliminated if they fail to clear PET or PMT. Training must start the day you begin CBT preparation.

PET Standards

:::compare PET Requirements — Male vs Female

Event	Male	Female
Running	1600 m in 5 min 45 sec	800 m in 3 min 40 sec
Long jump	14 ft (4.27 m)	9 ft (2.74 m)
High jump	4 ft (1.22 m)	3 ft (0.91 m)

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Note: All three events must be cleared on the same day. There is no second attempt within the test session if you fail one event.

Real-world calibration: 1600 m in 5 min 45 sec for men means running at roughly 4.8 km in 5:45 — that is approximately 8.3 km/h average pace. For most untrained adults this requires 8–12 weeks of consistent training. Women's 800 m in 3:40 requires roughly 13 km/h average — a demanding but achievable target.

PMT Standards

Definition: PMT (Physical Measurement Test) is a measurement of height (all candidates) and chest (male candidates only).

:::compare PMT Requirements by Category

Category	Male Height	Male Chest (unexpanded / expanded)	Female Height
General / OBC / EWS	165 cm	80 cm / 85 cm	157 cm
SC / ST / Garhwali / Gorkha / Kumaoni	160 cm	76.5 cm / 81.5 cm	152.5 cm

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Chest expansion for men must be a minimum of 5 cm (i.e., from 80 cm → 85 cm or from 76.5 cm → 81.5 cm). Examiners measure both states and check the difference.

Common misconception: Some candidates assume relaxations apply to all hilly region candidates automatically. The relaxed standards apply only to specific communities (Garhwali, Gorkha, Kumaoni, SC, ST) as notified in the official notification — always check the official RPF notification for your specific post.

12-Week Training Plan

A structured 12-week plan ensures you peak at the right time and avoid injury from overtraining.

Weeks 1–3: Endurance Base

Goal: build aerobic base and learn jump technique from scratch. Avoid the temptation to sprint hard in week 1 — overuse injuries set back many candidates.

Daily run: start at 1 km comfortable pace, increase to 2 km by week 3.
Long jump: twice a week, focus on approach run rhythm and correct takeoff position — not distance yet.
High jump: introduce scissors technique; aim to clear very low heights correctly.
Strength: push-ups (3 × 10), sit-ups (3 × 15), squats (3 × 15) to build supporting muscles.

Weeks 4–6: Speed Work

Goal: bridge from comfortable running to race pace.

Interval training: 400 m × 6 repetitions with 90-second rest between each.
Time yourself over 1600 m (men) or 800 m (women) twice per week — track your improvement.
Long jump: 50 practice jumps per week, now working on explosive takeoff.
High jump: 30 practice jumps per week, extending approach run to full 10–15 steps.

Weeks 7–9: Race Pace

Goal: run at or slightly faster than the qualifying standard consistently.

Men: run 1600 m in 5:30 (buffer of 15 seconds below the 5:45 cut-off).
Women: run 800 m in 3:30 (buffer of 10 seconds below the 3:40 cut-off).
Long jump: focus on conversion rate — speed at board → power at takeoff. Film yourself to check arm drive.
High jump: work on clearance height, not just technique.

Weeks 10–11: Peak

Run a full simulation: run 1600/800 m, then immediately long jump three attempts, then high jump three attempts — just like the actual test day.
Maintain intensity but reduce total volume by 20%.

Week 12: Taper

Reduce training volume by 50% — do not try new things, do not attempt PRs.
Light 20-minute jog every other day.
Sleep well (7–8 hours), eat protein-rich meals, hydrate.
Mental visualization: close your eyes and "run" the perfect 1600 m and the perfect jumps.

Long Jump Technique

The long jump is decided primarily by horizontal velocity at takeoff — power and speed matter more than technique for most candidates aiming for 14 ft / 9 ft.

Approach run (15–20 m): Start controlled, build speed progressively — you want maximum speed at the board, not after it.
Takeoff: Plant the takeoff foot flat and firm at the board; drive the opposite knee upward aggressively; arms swing forward and up for momentum.
In-flight: extend both legs forward; keep head neutral; arms help balance.
Landing: reach both feet forward; as heels strike the sand, lean forward (bend knees and bring trunk over feet) — falling backward loses distance.

Common mistake: Many candidates brake before the board (they are afraid of fouling). This kills speed and distance. Mark your run-up precisely so you can hit the board without hesitation.

High Jump Technique

Two methods are practical for RPF candidates:

Scissors technique (recommended for most):

Approach at a 30–45° angle to the bar.
Plant the outside foot (the foot farther from the bar) to take off.
Drive the inside leg (closer to the bar) up and over first — the "scissor."
The outside leg follows over the bar in a kicking motion.
Land on the inside leg or both feet.

Why use scissors: it is safe, easy to learn, and compatible with grass or sand landing areas (no special mat required).

Fosbury Flop (advanced — only if a proper foam mat is available):

Curved run-up of 8–12 steps.
Plant and take off with the foot farthest from the bar.
At peak height, arch the back so the hips go over the bar while the body faces upward.
Legs kick up last.
Land on the back and shoulders — requires a thick foam crash mat.

The Flop clears about 10–15 cm more than Scissors for the same leg strength, but only use it if the test venue has a proper landing mat (confirm beforehand).

Medical Standards (B-1 Category)

RPF Constable belongs to the B-1 medical category.

Parameter	Standard
Vision (distant)	6/6 in each eye, uncorrected (no glasses/contact lenses)
Colour vision	Must correctly identify red and green
Hearing	Normal; no hearing aid
Physical deformities	None
Chronic illness	None
Tattoos	Not visible in uniform (recent rule: inner forearm, above collar, on hands/face not permitted)

Vision requirement is strict: Unlike some other government posts that allow corrected vision, RPF requires 6/6 uncorrected in each eye. Candidates with spectacles are advised to consult an eye specialist early about whether their number is within the natural correction range before banking on this career path.

Practical Tips

For the run:

Train in the shoes you will wear on test day — breaking in new shoes can cause blisters.
Practice on the same surface type (track or road) as the test.
On test day: eat a light meal 2 hours before, drink water but not excessively, warm up with 10 minutes of jogging and dynamic stretches.

For chest expansion (men):

Practise deep breathing exercises (pranayama) and chest-opening stretches daily for 6–8 weeks.
Swimming is excellent for chest expansion.
Measure yourself weekly with a measuring tape.

For height:

Height cannot be increased significantly in adults. If you are borderline, ensure you stand straight and tall — posture can add 1–2 cm.
Ensure you are well-rested and hydrated on measurement day (height can reduce slightly when dehydrated or fatigued).

Top reasons for PET/PMT failure:

Height below minimum standard (cannot be trained — know early).
Chest expansion insufficient in men (can be improved with training).
Running time too slow (most common — fixable with training).
Long jump technique foul (foot over the board).
Eye test failure (cannot use glasses).

:::keypoints Key points

PET and PMT are qualifying (pass/fail) — no marks, but failing = elimination regardless of CBT score.
Male PET: 1600 m in 5:45, long jump 14 ft, high jump 4 ft. Female PET: 800 m in 3:40, long jump 9 ft, high jump 3 ft.
PMT for General males: height 165 cm, chest 80/85 cm (5 cm expansion mandatory). Females: 157 cm.
SC/ST/Garhwali/Gorkha/Kumaoni relaxation: 160 cm height (male), 152.5 cm (female), chest 76.5/81.5 cm.
12-week plan: Weeks 1–3 (base), 4–6 (speed work), 7–9 (race pace), 10–11 (peak simulation), 12 (taper).
Vision must be 6/6 uncorrected in both eyes — spectacles not permitted.
Long jump: speed at board is everything; don't brake before takeoff.
High jump: scissors technique is safest and most practical for test conditions.
:::

:::memory
"16 for 5:45 / 8 for 3:40 — Jump 14 / Jump 9" — Male runs 1600 m in 5:45 and jumps 14 ft; female runs 800 m in 3:40 and jumps 9 ft.
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:::recap

RPF PET is purely qualifying — three events (run, long jump, high jump) must all be cleared on test day.
Male standards are stricter; both genders have SC/ST/hill-community relaxations specified in the notification.
PMT measures height and (for men) chest expansion — the 5 cm chest expansion is mandatory, not the measured values alone.
A 12-week structured plan (base → speed → race pace → peak → taper) is sufficient for a normally healthy candidate.
Long jump relies on approach-run speed and explosive takeoff; high jump scissors technique is recommended unless foam mats are confirmed at the venue.
Medical B-1 standards require 6/6 uncorrected vision, normal colour vision, no chronic illness, no visible tattoos.
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RPF Constable PET & PMT Preparation