Appropriate Workout Routines for Police Officer Training

Police officers put their lives on the line to serve and protect citizens from danger, and this comes at a price. A police officer must always stay in top physical shape in order to cope with the physical demands that come with the territory. He or she must do this to avoid paying the ultimate price if it is possible to do so. It is, for this reason, evident that police officers need fitness routines that maintain their condition because of the ever-present element of danger in their line of work.

Are you a police officer or someone who wants to join the force some day? Here are workout routines for police officer training that may come in handy. Try a single procedure every day, from day one through to the last day of the week.

1. Cardio

Cardiovascular exercises are the key to maintaining a fit body. This type of training manages the endurance of your heart and circulatory system. Cardio is essential for acquiring a manageable level of weight, which aids your reaction time by making your body easier to move. Cone drills provide a perfect opportunity for cardio work out.

Cardio focuses on these areas of interest:

• Speed in movement

• Agility in defense

• Quickness when reacting to stressful situations

2. Full Body Work Out

These types of exercises focus on building your overall strength. As an officer of the law, you need muscle to fight back. You need to run to apprehend suspects who can sprint as fast as track athletes can. At the same time, you need a stable torso to stay on your feet at all times. Full body workouts are also perfect ways of burning extra calories.

Full body exercises include:

• Squats

• Weights

• Planks

• Kettlebell

3. Recovery

It is always nice to alternate between vigorous workouts and those that focus on healing your body and aiding recovery. Reduce the vigor of your workout from time to time through:

• Swimming

• Walking

• Yoga

• Skating

4. Anaerobic Cardio

Training routines that emphasize on anaerobic aspects help you build up a good level of oxygen efficiency. As a result, this increases your level of endurance in high-charged, limited oxygen situations. Focus on bursts of speed and random halts to help your system acclimatize. Try treadmill workouts and sprints.

5. Muscle Endurance

You need to train your muscles to live through tough situations. Your muscles are your most valuable physical assets. If your muscles give in during high-intensity confrontations, you risk a very unpleasant outcome. Training should also focus on helping your muscles recover easily from a setback. Such exercises include:

• Leg presses

• Calf raises

• Curls

• Deadlifts

• Back extensions

• Dumbbell lunges

6. Long Duration Anaerobics

It is important to focus on calorie loss. Long duration exercise helps to burn fat based calories. Training for extended periods, say 60-90 minutes a session pushes your body to the next level and help you gain staying power. To achieve this, try cycling, elliptical machines or long distance running.

7. Rest

Always avoid crash programs. Give your body time to recover from broken tendons and help the fibrous tissue of your muscles’ to recover. Training goes hand in hand with diet. Workout routines for police officer training are physically draining. In the course of your exercises, always take a lot of water and soft drinks. Eat many different types of fruits and avoid junk food.

Educational requirements to be a police officer


The educational requirements to be a police officer vary considerably from state to state and are decided by the Commission on Peace Officer Standards and Training or its local equivalent. In some places, you may be able to begin your training with a high school diploma, provided your academic record is good. In some places, though, at least one or two years of college education is required – and the number of states that insist on this level of education is increasing, so it’s probably a good idea to aim to gain a degree. An associate’s degree is usually sufficient to be a police officer, but the requirements for federal police jobs are stricter, and you will be expected to have graduated college with at least a bachelor’s degree.

Other requirements for entry

The majority of law enforcement organizations require prospective police officers to pass an entrance exam. This is usually known as the COMPASS or ASSET test, which will assess your abilities in math and English. Your ranking from this will have a major bearing on whether you are admitted to the academy. You may also be subject to background checks, so never misrepresent your educational requirements on any form. Because of the importance of honesty and integrity in this role, lying in this way is treated very seriously and can end your career even before it’s begun! If you are accepted into the academy, you will learn more specialized subjects, including firearm use, ethics, documentation, and specific policing tactics.

Continuous learning

As a police officer, it is vital to keep up with developments in areas that may affect your job. New laws may be passed, new equipment may be issued, and wider societal issues may have a deep effect on relations with the community you serve. Therefore, officers are expected to continue learning during their time with the police force. In some cases, this may take the form of traditional classroom-based learning, but there may also be field-based and fitness-based components. For the most part, there is no formal requirement to attend school, though doing so will likely improve your chances of advancement, as well as providing you with valuable new skills to help you become a better officer.


You should be aware that certain people are excluded from police work. In some cases, a minor infraction many years ago will not be a problem, but it’s still very important that you disclose it. Different departments will have different criteria, but disqualifiers often include:

  1. Convictions for a felony, including as a juvenile
    Having a conviction for any sexual or abuse-related offense
    Using illegal drugs
    Convictions for drunk-driving
    Convictions for other serious driving offenses
    Serious financial problems, especially where they impact on your credit record

The key fact to remember is that being able to present evidence of a good educational record will be a bonus to any aspiring police officer. You should therefore ensure that you do well in school and aim to progress to college if at all possible. The educational requirements to be a police officer are increasing all the time, so make sure you’re well prepared!



How To Become An Effecient Recruit for The Police Academy

For those who are aspiring to become a police officer, you’re probably aware that you need to go through a great deal of training and testing to pass the academy and get your certification. Aside from the obvious shooting skills that you need to learn, the police academy involves a lot of physical training to improve your stamina, turn you into a better runner, and develop your combat skills. Thus, in order to guarantee that you’ll be able to perform your best, it’s advisable to train early, and here are some of the things that you should know and consider.

Throw Away Those Unhealthy Foods


If you’re interested in going to the police academy, you should prepare both your body and mind.
– Fill your daily diet with lots of fruits, vegetables, and don’t forget to add the lean meat.
– Drink at least eight glasses of water a day.
– Stay away from sugar-filled foods, processed foods, carbonated beverages, and alcohol.

This would definitely be challenging at first, but you’ll eventually get used to it.

Improve Your Fitness

Prepare your body by doing the following regularly:

Cardio Conditioning
As much as possible, try to run for at least 1 1/2 miles everyday. Vary the course, from flat land to hills, so that your body would be used to running on different kinds of routes. Don’t forget to time yourself and record your progress in a journal. Likewise, make sure that you’re wearing a good pair of running shoes that has comfortable soles and could support your whole body. Try to beat your record, every time you exercise. You could also try some of these cardio conditioning methods:

– 400m Repeats
The more fit you are, the more repeats you’re capable of doing. Aim for 2:00 for each repeat.

– 30 sec Repeats
5-10 repeats should be done and rest for 15 seconds between each repeat.

– Stairs/Hills
This could be done for a set of number or time. Try to run up for 30 seconds, then walk down before you repeat. If based on a set of number, perform at least 10-15 repeats.

* In the academy, you’d be tested on your 1 1/2 mile time; so it’s important to be prepared.
– Sit-ups
Aside from cardio workouts, you should also incorporate other forms of exercises on your preparation. Lie on the ground and set your timer for two minutes. Try to do as many sit-ups as you can, and maintain a good posture as you do. Record your it in your journal.

– Pushups
You should also do 10 pushups, hold for 30 seconds and repeat the process until you’ve done 100 pushups. If in case it’s impossible for you to complete the hundred pushups, write the total number in your notebook and try to defeat it next time.

Perform a set of chin ups– 10 with your palms facing away and 10 with your palms facing toward. This would develop the muscles located in your forearms. Do as many as you can, but always make sure you’re in a proper position when you do.
Warm up to Motivate
There would be instances where you’d rather relax all day than exercise. Whenever this happens, you should warm yourself up with crunches. This kind of warmup is a great way to kick start your body and get the internal juices flowing.

These are just some of the practical tips that you should be familiar with, especially if you’re planning to enter in the police academy. Try to perform some of these methods each week, to prepare both your body and mind.

Technical Requirements to be a police officer


Police officers are responsible for maintaining peace within our communities. These service members belong to a vital institution in any human society i.e. the police force. Law and order would not exist without this institution.

Pursuing lawbreakers, arresting them, investigating crimes, restraining suspects, responding to emergencies and solving minor issues in the community are just some of the duties they perform. It is evident that becoming a police officer is a good move for those who prefer challenging yet adventurous careers just by looking at some of these duties.

Police officers operate within geographical jurisdictions assigned to them by their superiors. Their duty is to patrol these jurisdictions and to familiarize themselves with local communities. In addition, they should take note of suspicious activities around them and then initiate remedial measures if necessary.

Those who aspire to join the police force should undergo training to meet the technical requirements to be a police officer. One cannot be a successful police officer without meeting these requirements.


Educational Requirements

The U.S Bureau of Labor Statistics outlines the educational prerequisites one must possess before enrolling in a police academy. These requirements include:

• Should be citizen of the United States

• Must be at least 21 years of age

• Should be in possession of a valid driver’s license

• Should have at least a high school diploma

• Should have a clean criminal record with no prior convictions

A high school diploma may not be enough for enrollment into the police force depending on which department you want to join. In fact, officers have to take additional courses in psychology or other specialized disciplines before joining certain police units.

In addition, all interested candidates must pass a COMPASS and ASSET test before joining a police academy. Passing each test is a requirement enforced strictly by law enforcement organizations countrywide. More specifically, it is possible to possess the qualifications mentioned above but still fail to make it to the Academy for failing to pass either the COMPASS or ASSET test.

In the ASSET test, the officials take the candidates through:

• Physical amplitude tests

• Medical examinations

• Oral interviews conducted by a board

• Background checks

You can easily enroll in a police academy if you have met all the above requirements.

Training in the Police Academy

Training is essential before police recruits officers can start their patrols. The training period usually lasts for twelve to fourteen weeks. It is vital that a recruit enter training in optimal physical shape.  The recruit should have already begun training and eating to accommodate the physical fitness necessary.  There is a company that specializes in training, health, and fitness supplements for active duty officers, police, and firefighters called Dark Ops Fitness that has 1,000+ weight lifting routines and supplements to meet a police recruit’s needs.

During this time, the trainees go through:

• Policing maneuvers

• Constitutional law and ethics

• State laws

• Accident investigations

• Local artillery

• Traffic control

• Self-defense and first aid

• Emergency response

As you can now tell, the candidates go through class sessions that involve written tests and physical exercises during these trials. Physical tests are rigorous to confirm that the hearing, sight, and physical strength of candidates are up to standard. At times, drug and lie detector tests are necessary for some police units especially in units that handle sensitive information or covert operations.

Successful candidates can join highly competitive fields after training including federal agencies. It is important to note that turnover rates are low within the police force unlike the turnover rates in many professions in contemporary society. A sense of pride, loyalty, duty and fulfillment running deep within police forces across the country may be the reason for this low turnover rate.