In my last article I wrote about the stress that being a cop has on your mental health. This is hard to avoid since the stress comes with the job. While you cannot avoid the stress, you can definitely turn to a healthier lifestyle to alleviate some of it. When you are faced with that difficult situation, where you only have seconds to act, you have to be in top shape.

 

police fitness, police health, police stress, police families, police workoutsAs a cop you need to be the strongest you can be pound for pound. This will ensure that you are fast, your endurance is good, and you can still have that physical presence that you have worked so hard to get with that bodybuilding routine you’ve been doing for the past couple of years. At any point during your patrol you can go from sitting in your car to a foot pursuit around your neighborhood. Are you prepared or will you be left huffing and puffing?

 

I think we all know by now, “don’t use machines,” “functional training,” and so on. What we are not focusing on is intensity and when we do focus on it, we rarely measure it. What if I asked you what your heart rate was the last time you worked out, would you know it? What about your weight, do you even know how much you weigh right now? About how many calories did you eat yesterday?

 

Breaking Muscle Shop

You cannot manage what you don’t measure. It’s a simple concept but there are few people with the patience and the will power to measure this.

 

Before you start your shift and while you’re putting your stuff in your locker, step on the scale and track your weight. Getting into this routine can actually dictate your diet choices for the rest of your shift. Every other week have what’s called an “evaluation day.” On this day weigh yourself and if you haven’t dropped the weight you were aiming to drop then your formula is off.

 

This formula is an easy one and doesn’t require a calculator to figure out, but it’s one that we often forget. Calories In – Calories Out = Results. You simply need to change what’s going into your mouth or you need to increase the amount that you’re getting rid of (through exercise).

 

You know the city you work in better then most people. Have some go-to spots for your meals if you must eat out, and if you can't find those spots, then simply pack your food. As you do this, track your calories throughout the day.

 

police fitness, police health, police stress, police families, police workoutsThe last thing I want you to measure is your heart rate (HR). Notice how long it takes you to recover and how quickly it can go from resting to through the roof. I know you know your max bench, but let’s aim for getting your average working HR during your workouts.

 

I’ve included three workouts to try for the next month. These will allow you to experiment with taking your HR and build your endurance, all while getting stronger pound-for-pound. Take your measurements before your session and during the resting periods of each workout. Start measuring!

 

Workout 1: Hurricane Category 3

 

Round 1

Perform the following circuit for 3 sets:

  1. Treadmill Sprint (9.5 mph x 10% grade incline) (25 seconds)
  2. Push Jerk (x10)
  3. Hang Clean (x10)

 

Round 2

Perform the following circuit for 3 sets:

  1. Treadmill Sprint (10.5 mph x 10% grade incline) (25 seconds)
  2. Wide-Grip Bent-Over Row (x10)
  3. High Pull (x10)

 

Round 3

Perform the following circuit for 3 sets:

  1. Treadmill Sprint (11.5 mph x 10% grade incline) (25 seconds)
  2. Standing Barbell Triceps Extension (x10)
  3. Standing Bicep Curl (x10)

 

*Perform each exercise (1-3) one right after another three times before you rest. Rest for 2 minutes then move onto the next round.

 

Workout 2: Energy Circuit

 

Perform the following circuit with no rest in between exercises. After the circuit is complete, rest 2 minutes. Complete the entire circuit a total of two or three times depending on your fitness level:

 

  1. Battling Ropes (45 seconds)
  2. Kettlebell Swings (45 seconds)
  3. Medicine Ball Slams (45 seconds)
  4. Sledgehammer Swings (45 seconds)
  5. Agility Ladder (1 foot in each box) (45 seconds)

 

Workout 3: Hurricane Category 2

 

Round 1

Perform the following circuit for 3 sets:

  1. Treadmill Sprint (9.0 mph x 10% grade incline) (20 seconds)
  2. Bicycle Crunches (x12 each side)
  3. Knee-to-Elbow Push-Ups (x10)

 

Round 2

Perform the following circuit for 3 sets:

  1. Treadmill Sprint (10.0 mph x 10% grade incline) (20 seconds)
  2. Toe Touches (x12)
  3. Knee-to-Chest Push-Ups (x10)

 

Round 3

Perform the following circuit for 3 sets:

  1. Treadmill Sprint (10.5 mph x 10% grade incline) (20 seconds)
  2. Russian Twists (x25 each side)
  3. Regular Push-Ups (x10)

 

*Perform each exercise (1-3) one right after another three times before you rest. Rest for 2 minutes then move onto the next round.

 

Photos courtesy of Shutterstock.

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