What would be a good routine for getting ready for Police Training?

[sambo fighter]

As some of you know I started running and working on my cardio a couple months ago. The reason is because I am applying with several police departments and I need to get in shape to pass their fitness test and I also need to lose as much weight as possible.

Im interested in some of your opinions about what kind of weekly routine I should be on. What kind of workouts should I be doing (LSD, HIIT, Bodyweight, weights)? And how often should I be doing each? If you were me what type of routine would you create for yourself? Thanks.

[Bamaispriceless]

Buy the SWAT workout by Stewart Smith...excellent program.

If you don't want to spend the money on that, then google the BUD/S Warning Order

[Brandinho]

Try this simplistic approach that I say from experience. Don't think about it, don't question it, and don't attempt some goofy format.

Run, run, and then run. When you throw up, keep running. When you want to quit, run some more. When others quit, keep going. Knock out the push-ups, pull-ups, and sit-ups/crunches like a madman. Find an obstacle course and run that. You are going to be doing tons and I mean tons of cardio. Get your shins used to the pounding.

I am going to take this opportunity to toot my own horn. Graduated first in boot, infantry school, and police academy. I have a pretty good idea when it comes to this sort of environment. I think people try to make working out far too scientific. Just go and go out hard without injuring yourself. Search for some former threads from Polynikes, he is a PT fiend.

PM me if you have specific questions and good luck.

[MikeMartial]

Depends on what type of physical the police service that you're applying to uses. It may be standardized for the state, or the city service may use their own.

Regardless, I would highly recommend incorporating HIIT; it will only have positive benefits and zero negative. Also, go easy on the LSD if there's an obstacle-type course (common for police services) or strength movements involved.

A good read on HIIT vs LSD can be found here. This was posted in Conditioning a while back.

[Fighter ex]

Man, Ive seen some Cops that would die if they had to even attempt HIIT.

[MikeMartial]

Originally Posted by Fighter ex

Man, Ive seen some Cops that would die if they had to even attempt HIIT.

I hear you; same goes for firefighters. Unfourtunately, up until recently, the only physcial that needed to be passed was the one they did when they were hired. Poor eating habits, sedentary lifestyle and shiftwork all take a toll over the years. The onus is on oneself to make sure that doesn't happen.

[mixicus]

At the academy you will find yourself doing bodyweight exercises and running (mostly distance of 3-5 miles). There maybe an o-course as well. The staff will be very creative in mixing and matching different exercises. Example, sprint 200yds-drop for 25 pushups-sprint 200yds-drop for 25 situps-... or dropping you every mile for a few sets of squat thrusts and pushups. Plus you'll be banging out sets as discipline throughout the day. The way to get better at BW exercises is to do them (and a lot of them). Check out the listed sites for workout plans.

As a check point, the following are fitness level recommendations from several departments for beginning the police academy. The information is taken from the last week of their recommended pre-academy workout programs. The details and the complete programs at the listed websites provided. You can see how these recommendations fit nicely with the SEAL Prep program , specifically Week 9 (see below). As an additional check point, values for the FBI’s PFT minimum and maximum points (male) are listed. The complete protocols and scoring table can be found at the listed websites.

LAPD
(http://www.lacity.org/per/psb/lapd_tips.htm)

Run 4 miles @ 9-10 minutes per mile, 3-4 days/week
Push-ups 25-30 reps x 3 sets
Sit-ups 35-40 reps x 3 sets
Pull-ups 3-15 reps x 3 sets
Leg-lifts 25-35 reps x 3 sets

LVMPD
(http://www.protectthecity.com/pdf/90DayPTPlan.pdf)

Run 3.5 miles @ 9:40 per mile, 4 days/week
Incline Push ups/ Push ups 25 reps x 3 sets
Flutter Kicks 3 sets at 45 seconds/set
Sit Ups 15 reps x 3 sets
Crunches 25 reps x 3 sets
Jumping Jacks 25 reps x 3 sets
Mountain Climbers 25 reps x 3 sets
Body Builders 25 reps x 3 sets

Costa Mesa PD(http://www.ci.costaesa.ca.us/departm...pectations.htm)

Run 3 miles @ 9 minutes per mile, 3 days/week
Push-ups 50 reps
Sit-ups 50 reps
Pull-ups 4 reps

SEAL PREP
(from Category 1 Wk 9 at http://navyseal.s5.com/workouts.html)
(Also available in the Medical files section of this website)

Run @ 8:30 pace for: Mon 4 miles, Tues 4 miles, Thursday 5 miles, Friday 3 miles
Push-ups 30 reps x 6 sets
Sit-ups 30 reps x 6 sets
Pull-ups 10 reps x 3 sets

FBI PFT
(http://www.fbijobs.gov/1113.asp)

Push-ups 30/58
Sit-ups 38/71
1.5 Mile Run 12:24/8:89
300m Sprint 52.4/40.9
Values listed as min/max. Run and sprint values are minutes:seconds

Good luck!

[case7778]

Do all body weight exercises. Emphasize push ups, pull ups, sit ups, dips, squats, lunges. Include lots of running. I'd be doing these everyday. Do pyramid sets with each. And whatever you do, stay away from the donuts.

[Sonny]

Originally Posted by sambo fighter

As some of you know I started running and working on my cardio a couple months ago. The reason is because I am applying with several police departments and I need to get in shape to pass their fitness test and I also need to lose as much weight as possible.

Im interested in some of your opinions about what kind of weekly routine I should be on. What kind of workouts should I be doing (LSD, HIIT, Bodyweight, weights)? And how often should I be doing each? If you were me what type of routine would you create for yourself? Thanks.

I went through physical testing for 3 local police departments. Work on HIIT (Most PD's use the POPAT for testing and as a training tool) and incorporate in some middle distance running (1.5-3 miles). Bodyweight exercises are a mainstay for most academies so work the push-ups, sit-ups and pull-ups hard.

[SPAZ650]

Man, Ive seen some Cops that would die if they had to even attempt HIIT.

i couldn't help, but laugh