Decrease the rest time by 30 seconds each time you perform the workout. Cool down at the end of the workout with some static stretching. Workouts to Prepare You for the Police Department Physical Ability Test 1c. I carry some of the training and eating from Bodybuilding over into my job as being a police officer but, being the job that it is, I had to make some changes in the way I trained and ate.I will share some ideas I feel are very important for the uniformed police officer:I try to get twelve sets of three different movements after three warm-up sets.I suggest training legs on the last day you have to work before your 2-day off because you don't want to have your legs in pain and get into a foot chase with someone. This police full body workout is designed to overload your muscles and trick your central nervous system so that by the end of the month when test day rolls around, your body will think, "That's it??". In this effective workout routine that I’m about to share with you, women are free to pick the heaviest weight they can handle.These exercise routines that I’m going to reveal will build lean muscle (not bulk), improve your conditioning, as well as remove unwanted fat. The running component of the Four-Month Pre-Academy Fitness Program is designed to meet the minimal running standards at the Police Academy. So train your legs the last day so that it gives the legs two days to heal.I highly recommend to train your abs and lower back every day, with at least 150 reps in abs. When eating a well balanced diet, focus on lean meats, vegetables, fruits, and whole grains. Every day is different, and officers must be prepared for anything. 60%-70% of your maximum heart burns the most amount of fat.I live in Pennsylvania. I suggest at the minimum jogging or biking several miles a week.I also suggest doing 2-3 sessions of cardio a week, at a heart rate of 60%-70% for about 30 minutes. At the end of each session 5-10 minutes of active cool-down accompanied with some stretching is ideal. If you struggle with meeting the police weight guidelines, this workout plan will go a long way towards helping you get under the limit! Start each session with a warm-up and end with a cool-down. With that in mind, police departments Of course, some may have farther to go than others and may need to train for longer than just one month.With enough hard work and determination, there is no reason why anyone shouldn't be able to meet the police fitness standards!It is worth pointing out that many if not all police departments have not only fitness requirements, but also body weight requirements. Swiss Ball Knee Drive/Pike. Sets--Reps--Rest--How to. Police officers put their lives on the line every day for the safety of others. I feel this could be attributed to having a thick duty belt on and it constantly pressing into the abdomen 40 plus hours a week. Police officers put their lives on the line every day for the safety of others. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. So this is where “training like you fight” comes in. Police Officers want them to end as quickly as possible. Sitting all the time and not working the abs can be devastating on the lower back and abs.I have also found that a large amount of police officers have hernias. Police Leg Workout Dennis's Leg Routine. Even if you are not training to become a police officer, you can Warm up thoroughly with some light jogging and some dynamic stretching. Even if you are not training to become a police officer, you can Warm up thoroughly with some light jogging and some dynamic stretching. As a police officer it is important to stay in shape because the type of work we do is extremely hazardous. Intervals are easier when done on a treadmill because you are able to monitor your time and speed. Switch to a low-fat 1% or skim milk and low or no fat yogurt and cottage cheese. In my last article, I talked about what it will take for aspiring police officers to After warming up, perform the workout in numerical order. The Royal Canadian Mounted Police promotes and supports the importance of fitness for duty, fitness for life. Decrease the rest time by 30 seconds each time you perform the workout. Police officers put their lives on the line every day for the safety of others. This way you can track your progress from week to week and get accustomed to the pacing of the test. 4 sets of incline press for 8-12 reps. 4 sets of dips for 12-15 reps. Every day is different, and officers must be prepared for anything. Every day is different, and officers must be prepared for anything. Every day is different, and officers must be prepared for anything. Dennis doesn't count sets and reps on his warm-up sets; he does the exercise for approximately 10 minutes to "warm up the knees and pump some blood in my quads." Exercise 10 of 24. This is the minimum requirement for a good  cardio session.Super-sets and intervals each take about 20 minutes to complete. This police running workout is designed to help you start to piece together the different legs of the 3 mile run. If you struggle with meeting the police weight guidelines, this workout plan will go a long way towards helping you get under the limit! Try to get all four workouts completed within a week and do not mix the sequence of workouts, do workouts one through four in order.Check out these simple workouts and fun exercises that can be done at-home with makeshift or no equipment at all.Check out these simple workouts and fun exercises that can be done at-home with makeshift or no equipment at all.Get updates and special offers delivered directly to your inbox. I started weight training when I was 15. your body with nutrients lost during your workout. Physical Fitness Testing Requirements Prior to entering the police academy, recruits must pass a physical agility test that ensures they meet the minimum departmental standards for muscular strength and endurance, aerobic endurance and anaerobic power. With that in mind, police departments everywhere have implemented minimum fitness standards to make sure their officers are ready to handle the rigor...