Bope Training - How It Is and Tips For You Getting In Shape

Anyone who has watched the movie Tropa de Elite, starring Wagner Moura and directed by José Padilha, probably already is familiar with the BOPE, which is the Special Operation Battalion of the Rio de January.

This battalion was created in the year 1970 and specializes in fighting crime in favelas.

How does Bope training work?

And anyone who has seen the movie must also remember that Bope's training is not anything to go by. Bope's training is internationally recognized for its great difficulty.

According to former Bope captain Rodrigo Pimentel, who was also co-scriptwriter of the film Elite Squad, students are pushed to the limit during their training period.

About Bope training, the duration of the training is three and a half months. To give you an idea, Pimentel revealed that the first month of Bope training is called "hell".

According to the former captain, students sleep only for three hours a night and need to negotiate food for some type of activity. Pimentel explained that Bope's training is even worse than what is shown in the film and said that there have already been cases of only four police officers being approved in a class that registered 50 people.

To get a sense of how training works, follow some of their worst moments, including: 120 km on horseback without a saddle and a personal defense test in which a single student fights against eight officers of one turn.

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The business is dangerous even though so many cases of serious fractures have already been reported and in 2003 a candidate died of cold during training.

Speaking about his own personal experience, Rodrigo Pimentel revealed that in his class a student suffered a spleen injury after the self-defense test.

Examples of Bope training

The physical educator Jorge Otero presented some models of physical training of Bope. Check out the following:

Training A

  • Objective: aerobic and anaerobic resistance lactic, power and dynamic force.
  • Duration: from 60 to 80 minutes according to the rhythm employed.

Made in soft-sand terrain (flat part), sloping mat, slopes (with slopes between 6º to 10º, according to the athlete's athletic condition) or grass. The physical educator suggests varying the terrain.


  1. Joint movements;
  2. Stretching;
  3. Global warming (jumping jacks, knee raising, buttock heels);
  4. 20 passes with deep, slow and continuous squatting (tower);
  5. 20 minutes of trotting with moderate heart rate (HR) around 65% to 75% of maximal;
  6. 20 closed push-ups (or 10 parallel bars) + 50 BOPE sit-ups (with 2 kg halter in each hand - raise the trunk and flex simultaneously one of the legs, turn the trunk towards the folded leg and return to the original position lying down, then repeat the same procedure for the other side);
  7. 20 open arm push-ups or 10 fixed bars with palm facing outward;
  8. 6 shots of maximum speed of 20 seconds on soft sand or other terrain chosen, with a maximum interval of 40 seconds between one shot and another, and FC above 75%;
  9. Recovery trot of 20 minutes without exceeding 60% of FC;
  10. Stretching.

Training B

  • Objective: Aerobic resistance and flexibility.
  • Duration: between 40 and 50 minutes.

Made on flat terrain, with the exception of soft sand.


  1. Joint movements;
  2. Stretching;
  3. 30 minutes recovery race, where the HR does not exceed 70% of its maximum level;
  4. Stretching with more amplitude.

Training C

  • Objective: aerobic, aerobic and lactic anaerobic resistance, power, motor coordination, flexibility and dynamic strength (conditioning for sloping terrain.
  • Duration: between 30 and 40 minutes.

Made on slopes, ramps or treadmill with slope between 6º and 8º (Otero recommends slope of 8º).


  1. Joint movements;
  2. Stretching;
  3. 5-minute walk up slope;
  4. Shot of 2 minutes in the ascendant with maximum HR;
  5. Immediate active rest with 10 open and 10 closed push-ups + 25 BOPE sit-ups;
  6. Direct make a second shot of 2 minutes in the ascendant;
  7. Immediate active rest with 10 open and 10 closed push-ups + 25 BOPE sit-ups;
  8. Direct make a third shot of 2 minutes in the ascendant;
  9. Passive rest of 1 minute;
  10. Four-minute shot in the ascendant;
  11. Passive rest of 1 minute and stretching.

Training D

  • Objective: aerobic and anaerobic lactic and allelic resistance, power, motor coordination, endurance (resistance) and flexibility.
  • Duration: between 40 and 50 minutes.

Made on benches, steps or stairs of buildings with at least 50 cm. If the steps are low, work two at a time.


  1. Joint movements;
  2. Stretching;
  3. Global warming;
  4. Raise the step using only the right leg as a power source for 15 seconds at maximum speed. Immediately, switch to the left leg and repeat the same exercise. Then climb with both legs for another 30 seconds with maximum speed and HR between approximately 80% and up to 90% of the maximum. The rest should happen between a complete series and another as described above and last for a maximum of 1 minute. Jorge indicates performing 8 to 12 repetitions and does not use the arms to assist the climb of the stairs or stairs. According to him, the operatives of Bope make the series carrying a rifle, that is, they keep their arms occupied. One suggestion of the physical educator is to do the exercise by carrying a pair of 2-kg dumbbells, keeping them elevated in front of the body and at shoulder height;
  5. 20-minute trot on flat terrain;
  6. Stretching.


Needless to say, if you want to get in shape with Bope's training, nothing to copy in full the training done by the unit's students. As we have seen, it is dangerous and has already caused serious injury in individuals who have prepared for it.

What you can do is seek a Bope-style workout tailored to your conditions. But first of all, make an appointment to see what your physical condition is, whether you are fit to perform a workout of the type, and how hard you should do it.

Physical educator Jorge Otero recommended evaluations with professionals such as cardiologist and physical educator. The professional also advised that it is necessary to strengthen the articulations involved in training Bope with bodybuilding.

After that, seek the help of a good personal trainer who will define how your training inspired by the Bope, defining your exercises, series and repetitions so that you have good results, but do not have your health affected.

The presence of it is also important for you to learn how the technique each exercise should be done, the which reduces the risk of injury, and receive first aid in case of injury or injury. to happen.


Do you dare to try out some kind of training based on Bope's training? Do you know someone who has already been a student and passed through this experience? Comment below!

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