But put yourself in the place of a real-life law enforcement officer. Enforcing the law to protect citizens usually involves an uncontrolled environment. The officer will experience a high heart rate, stressed mind, and limited time to steady the firearm to make an accurate shot.

The Dynamic of Real Life

In most real-life violent situations the non-law-abiding person has the upper hand and the law enforcer needs to adapt. Both mental and physical factors need consideration to neutralize the lawbreaker. The officer needs to deduce the situation and then process with the appropriate strategy to effectively counter the criminal’s. In other words, law enforcement officers must be able to take control under varied circumstances to adapt to the life-threatening actions they may be subject to.

There are mental and physical stresses for an officer to resolve before using force. The goal should be to better deal with the situation by easing the tensions of the law-breaker to reduce their threat. The law enforcer can attempt this through verbal communication. If that is not effective, physical actions may need to be taken. The lawbreaker needs to understand surrendering should occur and abstaining from further actions will save not only their life, but potentially others as well.

“[I]mproved physical conditioning can result in more accurate pistol shooting when a law enforcement officer is stressed.”

If firearm force is required to subdue a non-compliant person, shooting accuracy becomes an issue when the law enforcer is experiencing physical fatigue. High heart rate, heavy breathing, and mental stress make it difficult to precisely aim. Common sense dictates the better an officer’s physical conditioning, the better chance he or she has of shooting more accurately while under duress.

A Study of Conditioning and Shooting Accuracy

A 2015 study published in the Journal of Strength and Conditioning Research attempted to emulate a real-life situation involving law-breakers and law enforcers in regards to tactical pistol shooting. The study used 28 healthy subjects using semi-automatic pistols of 9mm, .40, or .45 calibers, fired at seven, ten, and twenty yards. Various body positions (standing, kneeling, and behind cover) and several quick tactical moves were also implemented.

The intent of the study was to evaluate changes in heart rate variability during a shooting competition. Heart rate variability (HRV) is the summation of regulatory methods in your autonomic nervous system (ANS).

The ANS consists of the sympathetic and parasympathic systems. The sympathetic nervous system regulates activities such things as heart rate, the release of sugar from the liver to the blood stream, and other considered “fight-or-flight” responses (regarding potential danger).

The parasympathetic nervous system activates innocuous functions such as saliva secretion or stomach digestive enzymes.

HRV can be affected by internal changes resulting from short- or long-term stress and the surrounding environment. In short, your heart rate can go up or down depending on the situation you are facing.

In this study, the HRV factors measured at rest and during the competition included:

• Inter-beat interval (IBI) frequency: The IBI is the time between heartbeats and is measured in milliseconds. It can be generated at either a high or low frequency. High frequency ranges from 0.15 to 0.40 Hertz (units of frequency). High frequency has been found to decrease in conditions where short-term pressure and an elevated state of anxiety exist. In such cases, low frequency (0.04 to 0.15 Hertz) is just the opposite; it increases.
• Low frequency-to-high frequency ratio: A greater LF/HF ratio suggests sympathetic dominance. A lower LF/HF ratio suggests parasympathetic dominance.
• Total power: This was also measured during the shooting competition relative to HRV in the frequency domain. The length of IBI intervals that occurred along LF and HF ranges is totaled as “power” at those frequencies. The sum of all the amplitudes on the frequency scale (LF + HF = TP) is used universally as a measure of HRV. The greater the TP, then the greater HRV. A lesser TP means a lesser HRV.
• Time to completion and inaccurate shots: These were both documented and combined to form a match score. A lower total indicated a better shooting performance.

“The goal should be to better deal with the situation by easing the tensions of the law-breaker to reduce their threat.”

Results of the study:

• Average total time was 1:36
• Average inaccurate shots fired totaled 78
• Average match score was 175.3 ± 39.8
• Shooting decreased low frequency and inter-beat interval frequency (i.e., increased the heart rate)
• Changes in high frequency, low frequency, and total power were not dependent on changes in inter-beat interval frequency
• Total time correlated significantly to shooting inter-beat interval frequency
• IS correlated significantly to changes in total power and low frequency
• Match score correlated significantly to changes in inter-beat interval frequency, high frequency, and total power
• Those with a greater decrease in inter-beat interval frequency performed better by completing the match in less time
• Shooters with less change in the stress-related measures of low frequency, high frequency, and total power performed better due to improved accuracy

The Practical Applications of This Study

Overall, HRV sympathetic responses correlated to shooting performance. Thus, they can be effective in assessing shooting a pistol under physical and mental stress, and improved physical conditioning can result in more accurate pistol shooting when a law enforcement officer is stressed.

Given all this, it would be prudent for law enforcement officers to practice shooting drills when fatigued. Perform short-term, high-effort runs and drills (i.e., :10 to :30 intervals) then practice shooting accuracy. Replicate real-life situations such as getting out of a car, running for cover, getting into position, and then shooting a pistol. If you do this will your fellow officers, record each officer’s shooting accuracy in a rested state and following exertion. Re-test periodically to track progression.

Check out these related articles:

• Does Police Training Need a Facelift?
• The Thin Blue Line Must Be Strong
• You Can’t Manage What You Don’t Measure
• What’s New On Breaking Muscle Today

References:

1. Thompson, A., et al. “Autonomic Response to Tactical Pistol Performance Measured by Heart Rate Variability.” Journal of Strength and Conditioning Research. (April 2015, 29: 4) 926-933.

Photos courtesy of Shutterstock.

The post Situational Stress and Shooting Accuracy For Police appeared first on Breaking Muscle.

Based on my experiences over the last fourteen years of being a cop, here are the martial arts systems I believe would benefit any police officer or anyone interested in starting a career in law enforcement.

Take Control of Your Own Training

I’m not sure what the standards are in other states, but the California Commission on Peace Officer Standards and Training (POST) requires that officers get eight hours of defensive tactics training every two years. What’s even crazier is POST recognizes defensive tactics as a perishable skill. Don’t practice it, and you will likely forget it.

I always remind officers that the police academy training and your future department training in defensive tactics are never enough. I encourage officers to seek outside self-defense systems to augment their training. For me, the things I learned during the defensive tactics portion of the academy were almost second nature because of the training I did prior.

“[I] do firmly believe that many use-of-force situations might have a different outcome if the officer had better hand-to-hand combat skills.”

I hold no black belts in any martial art or self-defense system. I started training in combative sports to supplement my wrestling background (because I sucked at every form of fighting other than trying to pin a guy on his back). Prior to becoming a police officer, I trained Krav Maga, Danzan Ryu jujitsu, Brazilian jiu jitsu, and judo.

RELATED: Wrestling 101 – Wrestling in Mixed Martial Arts

Combative sports turned out to be a great fit for me. I was never awesome at any one system, but I was good enough to hold my own in all of them, and training in all four systems prepared me well for police work.

Krav Maga

Krav Maga is at the top of my police self-defense list. I started Krav Maga based on the recommendation of a guy I knew who was a great all-around fighter and whom I knew had held his own in numerous street fights. He had been practicing Krav Maga for several years.

Krav Maga started as a military self-defense system in Israel. To me, it was straight up learning how to protect yourself in a world with no rules – a street fight. The creed was not to be a canon, but be more of a machine gun. I learned to attack until there was no longer a threat.

“When asked what is the best self-defense system, I tell all police officers to seek out a good Krav Maga program.” 

I was fortunate that I had fantastic instructors (shout out to Brad Medeiros, James Blake, and Ev Pepper). Not only were they great instructors, but they loved to fight. We sparred all the time. I got punched, kicked, knocked down, and bloodied. You can’t learn to fight if you don’t actually fight. If you are searching for a Krav Maga school, make sure you find one where they spar on the regular.

RELATED: What Color is Your Dojo?

When asked what is the best self-defense system, I tell all police officers to seek out a good Krav Maga program. Striking, weapons defense, and grappling techniques are all taught at a top-notch Krav Maga school. On a side note, I had a decent fight career in boxing, muay Thai, and sanshou having only trained in Krav Maga.

Danzan Ryu Jujitsu

Japanese jujitsu is hundreds of years old. It was originally taught as a weaponless defense system that a warrior used when he lost his weapon in battle. Throws (takedowns), control holds, nerve stimulation techniques, and weapon defense are all parts of the Danzan Ryu curriculum.

RELATED: Is Jiu Jitsu for You?

I practiced Danzan Ryu for a year before going to the police academy. Once in the academy, I did not encounter a single control hold or takedown that I had not already trained regularly during my time spent in the Danzan Ryu system. And while I was in the academy, I was shoulder tapped to come back and be an instructor after I completed my field training program. That’s a great testament to the Danzan Ryu and Krav Maga training I had prior to my police work.

“We perform at the limits of our training. I hope you all make an effort to take your training to the next level, and be safe.” 

I highly recommend Danzan Ryu jujitsu to all police officers. The control holds and takedowns are the best. Unfortunately, the Japanese styles of jujitsu are not as popular as Brazilian jiu jitsu, so finding Danzan Ryu in your area might be difficult. Also, the training is painful. I had aches and pains all the time.

Brazilian Jiu Jitsu (BJJ)

I loved training BJJ. BJJ is the sport of grappling to submission and a match is like a game of chess. How do you set your opponent up for submission?

The key word in the paragraph above is “sport.” BJJ teaches you how to be comfortable on top of an opponent or on your back against an opponent. Coming from a wrestling background, it took me a bit to be okay with being on my back during a match. And you’d be surprised how many people have no idea what to do when a stand-up confrontation becomes a ground fight.

My issue with guys who are new to BJJ is that they have a false sense of security as to how it translates to police work. I can’t ever recall being in a fight on duty where I got someone to “submit” or “tap out” and then the fight was over. The fight is not over until you have your threat in handcuffs or have your threat under control with multiple officers assisting you.

READY TO GET STARTED? Breaking Muscle’s FREE MMA/BJJ Workout Library

If you’re in California and you want to learn how to incorporate BJJ into police work (which I think is a great idea), POST has an approved course taught by Gracie Jiu-Jitsu. The course teaches you how to take submission to detention, and also teaches some great weapon-retention skills for use in a ground fight.

Judo

Judo, like BJJ, is a sport. Two opponents in a match try and throw each other to the ground. I didn’t spend as much time training Judo as I did Krav Maga, Danzan Ryu or BJJ, but the throws I learned in Danzan Ryu were all more or less the same as those I encountered in judo.

I entered one judo tournament and ended up taking a silver medal. In the championship match, my opponent got a perfect throw on me. You have not experienced life until another human has launched you off your feet, through the sky, and onto your back. Unreal!

Though judo is a sport, the training translates well to police work. Close-quarter hand-to-hand combat, footwork, and learning to react off the movement of another person are all great defensive tactics skills.

The Benefit of Defense Systems for Our Police

It’s easy to arm chair quarterback a situation of deadly force or use of force when you read about it after the fact. You never know all the circumstances that lead to how a person reacts in the moment.

But I do firmly believe that many use-of-force situations might have a different outcome if the officer had better hand-to-hand combat skills. We perform at the limits of our training. I hope you all make an effort to take your training to the next level, and be safe.

Are you a police officer who incorporates one of these systems into your training? Share your experience in the comments below:

Photos 1, 2 and 4 courtesy of Shutterstock.

Photo 3 courtesy of Dan of Earth.

The post The Top 4 Martial Arts for Police Training appeared first on Breaking Muscle.

And when I tell my answers, I’m usually met with some resistance. Of course, my favorites are the big three – squat, deadlift, and bench press – but there are some other important exercises that police officers need to start incorporating into their workout routine.

The long shifts and odd schedule make finding time to workout as a cop very tough. I’m always asked, “What are the best exercises for police officers?”

And when I tell my answers, I’m usually met with some resistance. Of course, my favorites are the big three – squat, deadlift, and bench press – but there are some other important exercises that police officers need to start incorporating into their workout routine.

Instead of just sitting around on the bench press doing rep after rep with a five-minute rest in-between, here are some of the best exercises, whether you’re a town cop, state trooper, or SWAT.

They were picked to not only help you spice up your routine, but to work on weak points that can actually hinder most police officer’s workouts, and therefore on-the-job performance, too. 

1. Sandbag Clean and Press

Start in a quarter-squat position with both hands gripping a sandbag and the sandbag resting softly on the ground.

Explosively stand up as you bring your elbows up, then sweep them under the sandbag so it rests on your chest.

Pause for a second, then straighten your arms up as you shoulder press the sandbag overhead. That’s one rep.

2. Partner Glute-Ham Raise

Kneel on the ground (preferably on some kind of mat) with a partner holding your lower legs down to the ground.

Keeping your core engaged slowly lower yourself (about two to three seconds) until you are in a push up position. Push yourself back up to the starting position and repeat.

3. Swiss Ball Knee Drive/Pike

Get into a push up position with your feet on top of a Swiss ball (stability ball) and your core engaged.

For the knee drives, simply bring your knees to your chest in a controlled motion, slowly returning back to the starting position.

For a more advanced variation, keep your legs straight as you drive them forward to form an inverted V with your body, pause for a moment, then return back to normal.

4. Walk the Plank

Start in a push up position with your toes on two weights or Valslides. Slowly walk your hands forward, one-by-one, as you try to keep your hips as straight as possible by keeping your core engaged throughout the entire movement.

For a more advanced variation, bring your elbows down to the ground and slowly walk your elbows forward, maintaining good hip control and core stability.

5. Bear-Hug Walks

Grab a sandbag, holding it across your chest, bringing your arms up to form a ninety-degree angle. Simply walk forward for thirty yards, turn around, and return to the starting position.

6. Offset Walking Sandbag Lunge

Start with a sandbag over one shoulder in the standing position. Take a step forward as you lower yourself until your back leg is about an inch off of the ground then push yourself back up to the starting position.

Repeat with the other leg as you walk straight forward. Switch shoulders that the sandbag will rest on after each set.

7. Inverted Row (One and Two Arms)

Lie on your back under a secured barbell with your hands gripping it at shoulder-width apart.

Pull your chest towards the bar, pause for a second, and bring yourself back down to the starting position.

For a more advanced variation only use one arm as you keep your core engaged and avoid any hip rotation.

8. Rope/Towel Pull Up

Hang a rope or towel on one side of a pull up bar. Grip the rope/towel with one hand and place the other in the standard pull up position.

Pull your chest towards the bar, pause for a second, then return back to the starting position. Switch hands after each set.

9. Landmine Press

Load up a barbell with a weight on one side, planting the other end in the corner of the room (if you don’t have access to a LandMine). Start with your left leg forward, slightly bent, and your back foot staggered in back.

With the barbell planted firmly in your right hand, drive your arm up and forward as you stabilize your core and avoid falling off balance. Pause for a second, then return back to the starting position.

10. Knee-to-Elbow Push Up Series

Start in the push up position and maintain quality core stability throughout these three different variations. Start by lowering yourself, pausing, and driving your left knee out to the side and making contact with your elbow. Then, return to the starting position. Complete one standard push up.

Next, drive your knee straight into your left elbow, pause, and then return to the starting position.

Complete one standard push up. Next, drive your left knee to make contact with your right elbow, pause for a second, and return back to the starting position. Complete one last standard push up. That’s one rep in the series. Switch the driving knee after each set.

Photo courtesy of Shutterstock.

The post The 10 Best Exercises for Police Officers appeared first on Breaking Muscle.

It’s your time to shut up, do more listening than talking, and earn your colleagues’ respect.

While thinking about this trial period, I wondered how amazing it would be to have the same thing in the gym. What if new gym members had to earn their respect before they could solidify their role in the gym? Their roles for their first year in the gym would simply be to master their craft.

Here are tips the new gym goer can take from the police and fire services’ rules for probationary members:

Respect

If you belong to a gym, you are part of something special. The fact that you have a gym membership is a luxury and you should respect that. There are people who do not have the privilege of belonging to a gym, yet there are current gym members who do not take it seriously.

Arrive Early

Arrive at the gym early to leave yourself plenty of time. If you’re following a workout that says it takes 45 minutes, know it can easily take you longer if you’re not prepared or don’t know where everything is.

Find the Senior Guy

A good senior gym member will be the best person to introduce yourself to. If he’s nice he’ll take you under his wing. He’ll tell you the rules of the gym, show you where the best equipment is, and share the most effective ways to get results.

Be Proactive

If you see weights lying around, pick them up. Wipe down your equipment after using it. Don’t just leave things for the gym staff. Be on top of it. I’m not saying to spend your whole workout cleaning, just don’t be that guy.

Don’t Get Complacent

In your probationary period as a gym member, don’t ever get complacent and feel like the learning is done. You’re just getting started. You should strive to learn something every time you walk into the gym.

Find a Mentor

This could be the senior gym member or a staff member. Most people will be honored to assist you, but you have to be vocal that you are looking for help – and most of the time you’ll have to pay for good help.

Know Your Role and Responsibilities

Your job is not to spot someone’s bench press if you’ve never bench pressed before. The same goes for giving advice. If you’re new to the gym, don’t start giving advice to everyone else.

Be Accountable

If you are new to the gym, then be prepared to hold yourself accountable. Most people somehow think that because you joined a gym, getting in there to exercise will be easy. It won’t. In fact, nobody is going to call if you don’t come in. Most gyms won’t care if you show up or not. You have to be the one holding yourself accountable.

Ask

It’s simple: if you don’t know something, just ask. We know who you are – you people looking at a piece of equipment as if it’s a torture device from the 1500s.

Lead by Example

Yes, I know, you’re new. So how can you be a leader? Well, no matter how new you are, there will always be someone less experienced than you. If you handle yourself in a professional manner and have a whatever-it-takes attitude, then you will garner some respect in your gym.

Don’t Try to Force Acceptance

You’re not going to be everyone’s friend the first day at the gym, nor should you try to be. Focus on what you need to focus on. It will happen naturally, and sooner than you know it, you and fellow members will be asking each other, “What are you hitting today?”

Leave Your Ego at the Door

Don’t walk into the gym and try to do more than you can handle or push yourself because you let your ego get the best of you.

Respect Your Elders

If they’ve been going to the gym for twenty years, they have most likely seen a thing or two. They’ve seen the trends come, go, and have stuck through it all. Have some respect for that.

Stay Fit

Yes, this is the reason you’re in the gym, but don’t just think of fitness as being so one-dimensional. If you are striving for a certain goal and reach it, then move on and set some new ones.

Stay Mentally Fit

Your job is not just to get into the gym, but also to learn about what you’re doing. You don’t need to dive into the anatomy and physiology of it all, but you should have your trusted sources, like Breaking Muscle (ahem) to stay up to date.

If You Are Frustrated, Tell the Staff

If you feel yourself feeling frustrated with your routine, do not hesitate to let someone know.

Have Fun

Being in the gym does not have to be all business. You should push yourself, but make sure you’re always having fun with your workouts or at least because of the results you’re getting.

Be a Team Player

While we respect the guy at the gym who has an awesome physique, no one actually likes him if he never talks or is a big jerk when you go up to him to see how many sets he has left.

Make Safety Your Priority

Going through an intense workout will mean nothing if you over-train or tear a muscle. All of your efforts can easily be thwarted with a four-to-eight-week, doctor-recommended rest.

Pay It Forward

Always use this philosophy once you get through your probationary period – because soon you will be the senior guy.

Photo 1 by Ludovic Bertron from New York City, Usa (Uploaded by russavia) [CC-BY-2.0], via Wikimedia Commons.

Photos 2-4 courtesy of Shutterstock.

The post 20 Pieces of Gym Etiquette You Can Learn From a Probie appeared first on Breaking Muscle.

As an emergency responder there is a lot of uncertainty when you clock into your shift. In fact, only one thing is pretty certain – you will get hungry and have to eat.

Unfortunately, as first responders, we are limited to what we can eat because of busy days, sparse selection, and the peer pressure that comes with the territory. We have to be cognizant of what we are putting into our bodies because our performance can be adversely affected. It’s like the analogy goes: if you owned a Lamborghini you wouldn’t put the cheap fuel into it, so why would you do the same to your body by filling it with junk food? Well, in the emergency responders case the “Lamborghini” can actually save peoples lives, so premium fuel is a must.

The Warrior Twenty

The best diets and workout programs are the ones that fit best into our lifestyle. Focusing on the right meals that are loaded with nutrients, vitamins, and minerals will help promote muscle growth, mental longevity, recovery, and muscular and cardiovascular endurance.

The following foods are called the “Warrior Twenty.” These are the foods that should fill your kitchen. There’s something to be said about the actual amount of different foods in your refrigerator. Take a peek inside the kitchen of any Olympic or elite athlete and I can guarantee that the variety of different foods they eat is not a lot. So whether you’re at the firehouse, the police station, or simply have a cooler in your car, the same rules should apply. These twenty foods will help you build more muscle, power, and endurance, and help cut some extra fat.

It may not be the most elaborate diet, but it’s simple. Being simple makes it easier to stick with and, more importantly, sticking with something consistently makes it a habit. The formula is even easy, too. The more you stick with eating just these twenty foods the better. If you add more variety to the twenty, then you will most likely be moving away from your goal.

Protein

Most people don’t consume enough protein, which hinders the muscle building and repairing process.

1. Whole Eggs: Eat whole eggs, not whites. Look for the words “free range,” “cage-free,” or “omega-3” on your egg cartons.

2. Lean Meats: Chicken, turkey, lean cuts of pork (like tenderloin), beef, along with wild game (buffalo, venison, elk, ostrich, rabbit).

3. Fatty Fish: Salmon, mackerel, sardines, and anchovies can help to increase mood during your long shifts and stressful calls.

4. Fermented Soy: This produces natural antibiotic agents to increase the body’s resistance to infections.

Legumes

The following are excellent sources of fiber, which can help you feel fuller for longer, control blood sugar, and prevent cravings when everyone else on your shift is getting second helpings.

5. Beans: Small red beans, kidney beans, chick peas, and black beans are all loaded with magnesium, iron, zinc, and potassium.

6. Lentils: Low in calories and perfect for reducing your chances of heart disease.

Vegetables

Loaded with vitamins, minerals, and fibers. Seems like Mom was onto something when she used to make you eat all of them before leaving the dinner table as a kid.

7. Tomatoes: They can help with connective tissue strength and even help to improve vision.

8. Spinach: Packed with Vitamin K, which contributes to building stronger bones.

9. Cruciferous Vegetables: Packing your plate at the firehouse with broccoli, cabbage, cauliflower, or Brussels sprouts will leave you feeling fuller longer in-between meals.

Fruits

Fruits are rich in vitamins, minerals, and fiber just like their cousin Veggies.

10. Avocados: Studies have shown that avocadoes can reduce cholesterol and even help you burn fat.

11. Citrus Fruits: Oranges and grapefruit are packed with vitamin C, which will help you avoid sick days and keep your immune system in top shape to keep you performing at 100%.

12. Berries: Raspberries, blueberries, blackberries, strawberries, and cranberries can keep your memory strong.

Starches and Whole Grains

These are your energy creators. Other diets that have you avoid carbohydrates are not meant for anyone who has a physical job.

13. Sweet Potatoes and Yams: These act as your body’s storage tank for energy. You better have just the right amount of energy if you’re going to be fighting a fire or chasing after a perp.

14. Quinoa: High in protein, but more importantly, high in riboflavin, which has been shown to reduce the frequency of migraines. If there’s someone who deals with enough migraines, it’s emergency workers.

15. Amaranth: A great solution to having more fiber since it contains three times more than wheat.

Healthy Fats

Eating the right ones can help control your hormones, which is important for obvious reasons.

16. Nuts: Walnuts, almonds, cashews, pecans, and pistachios can all help reduce inflammation and even lead to a better mood and mental process. Can also be eaten in nut butter form.

17. Seeds: Flax, hemp, chia, and pumpkin all contain good fats that help you feel fuller for longer.

18. Extra-Virgin Olive Oil: This is high in antioxidants and the healthy monounsaturated fats, which can help to control your cholesterol.

Drinks

19. Water: Water makes up approximately 70% of our body and is crucial for every metabolic process. I suggest carrying around a gallon of water while you’re at work, especially on hot days when your uniform a

nd gear will cause you to lose more water than normal.

20. Green Tea: A chemical in green tea called EGCG can help lower cortisol (your stress hormone) and increase your immune system after long shifts.

This Warrior Twenty is perfect for anyone who has ever struggled with diets or finding good balance with their nutrition. By focusing on foods that you can eat versus avoiding foods that you cannot, you’ll increase the chance of sticking with the diet. This will have many benefits – making you look good, feel good, and have a healthy career.

References:

1. Rooney, M. “Warrior Cardio – The Revolutionary Metabolic Training System For Burning Fat, Building Muscle, and Getting Fit.” HarperCollins. New York. 2012

Photos courtesy of Shutterstock.

The post The Best Diet for Firefighters and Police appeared first on Breaking Muscle.

“I’m too tired after work to workout.”

“I can never get on a consistent schedule.”

We’ve all heard these excuses for not going to the gym. At some point, as members of law enforcement or firefighters, we might have even used one or two ourselves (okay, probably all of them).

Actually, let’s do a quick exercise and don’t give me any excuses. There are only two exercises in this whole workout, so just follow me step by step here.

Warm Up

Clear your mind.

First Exercise

Answer the question: How many times have you been to the gym this month and when was the last time you went?

Second Exercise

Admit you have a problem.

Cool-Down

Prepare for a change.

Now I know it’s hard. Trust me, I know. That feeling that you get as your shift comes to an end and you feel like you got hit with a ton of bricks, when the only reps you intend on doing are a superset of snores and pillow drools – I know that feeling. And I know the gym is actually the last thing on your mind. But you’re okay with this, and you brush off exercising because you know you’ll get around to it soon enough.

But it’s not okay, and if you don’t admit that you’re in this cycle, then you’ll never make a conscious effort to get out of it. Nobody is above the law when it comes to breaking bad habits – not even you officer.

How to Break the Cycle of Bad Habits

The key to getting out of this unhealthy cycle is to slowly break some of these bad habits that come with the nature of the job. Below I’ve outlined three of the most common unhealthy habits for police officers and firefighters and how you can start making healthy changes today.

Bad Habit #1: Insufficient Sleep

Long shifts and restless nights can adversely affect your decision-making processes, resulting in impulsive behaviors that could be dangerous on the job. It can also lead to depression, lower testosterone, weight gain, forgetfulness, and heart disease.

This is by far the hardest thing to fix, and to be honest you can go your whole career and never know what a good night’s sleep is. My dad worked the midnight shift for 25 years and he still hasn’t adjusted to a normal sleep schedule. Here are some tips you can try:

Be consistent. No matter how obscure the time of day that you go to sleep, be consistent with it. You cannot go to bed after a midnight shift one day, then the next day sleep right before you go in. As unorthodox as your schedule may be, if you’re consistent, then your body will eventually adjust.

Flip it. If you’re working the midnight shift then you have to try your best to reverse your schedule. So for a normal 12:00pm-8:00am shift I would suggest waking up at 10:30pm to go to work and not sleeping until 4:00pm (at the latest) upon returning from work.

Smart napping. Naps can be a great way to recharge, but you have to be smart about them so you can stay on schedule with your natural sleep-wake rhythm. A nap is not three or four hours long. That’s called a bad nights sleep. Avoid that at all costs. I’ve found twenty to thirty minute naps throughout the day are the best.

Blackout curtains and noise. If you have to sleep during the day, then be sure to invest in blackout curtains to block out any sunlight. Since it’s daytime and people are going about their day, dogs are barking and neighbors are being loud. it can pose a real threat to your rest. Try masking the sounds with a fan, using earplugs, or listening to the smooth sounds of the oceans waves crashing at the shoreline with one of those machines. But do whatever you need to do to avoid all noise and light during the day.

Bad Habit #2: Too Much of the Wrong Food

Second helpings of meals are commonplace in the firehouse. Actually, I’ve never heard someone say the words, “Nobody can have more then one helping.” And if you’re not eating in, then you are most likely ordering out. This not only limits your healthy choices, but also makes that little part of your brain that separates what is right from wrong give in to temptation. Here are some tips for changing your eating habits:

Pack your meals. By bringing your food for the day you will know exactly what’s going into your mouth, control the portion size, be able to track everything, avoid temptation, and save money.

One dish, then sink. For the days that you are not packing your meals, eat one plate of food and that’s it.

Zero snack policy. Unless it’s healthy, i.e. unsalted almonds, fruit, etc., avoid munching on a handful of snacks (even if they’re whole wheat pretzels).

Food log. You can download an app like MyFitnessPal and actually keep track of all the calories that you’re eating during the day. You can’t manage what you don’t measure so start plugging in the meals.

Bad Habit #3: Not Turning Up

The most important thing with logging workouts is just that – actually going to the gym and getting in a workout. Remember the exercise we did earlier in this article? Let’s revisit it: if you can get your butt into the gym three times a week, you’re moving when you go, and you’re doing that consistently, then I have to take a moment to applaud your persistence. I seriously respect your efforts and my only advice to you is to keep at it. If not, and you are one of these people paying for a gym membership and never going, then let’s revisit some of the basics:

Log monthly, not weekly. A trick I’ve found to be successful, especially with a revolving schedule, is to aim for a number of workouts for the month not the week. Instead of saying, “I’m going to go to the gym three times a week,” aim for twelve times a month. This way you don’t get down on yourself for not hitting your goal, since you can make up for it the following week.

Schedule. Just like your sleep schedule, be consistent with the time of the day you are working out. If going to the gym as soon as your shift ends works best, then perfect – stick with it and do not change that for anything.

Full Body. The fewer workouts that you’re able to log during the month, the more muscles you should be working during each training session. Do not go to the gym once a week and only do arms, please. Make it count.

Changing a habit is not easy. You will be met with resistance from your colleagues, your peers, your family, and even yourself. Start small, focus on one habit at a time, write it down, make it public (tell people), make it realistic, make it quantifiable, track it, identify all obstacles, ask for help, positive self-talk, outline strategies to overcome the urge, and most importantly reward yourself.

Photos courtesy of Shutterstock.

The post 3 Unhealthy Habits of Police and Fire Shift Work (and How to Break Them) appeared first on Breaking Muscle.

This workout plan is comprised of four sessions per week, and you should give yourself a minimum of six weeks training before test day. Then, rest for the four days preceding the exam to ensure your body is 100% ready to go. Additionally, these workouts mimic the movements you will be doing during the PQT or PAT so you can maximize your performance.

After warming up, perform the workout in numerical order. Perform any numbers you see paired up as a superset (i.e. 1a/1b). 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.

Workout 1

• 1a. 20-Second Treadmill Sprint – 30 seconds at 9.0 mph and 10% incline grade.
• 1b. Knee-to-Elbow Push Ups (10 Each Leg) – Start in pushup position, hands shoulder width apart, and feet together. Keep your body in a straight line from head to toe throughout. As you bend at the elbows, keep your upper arms at a 45-degree angle with your body. While lowering, bring your right leg forward, bending at the knee, until your knee and shoulder touch. As you return to the up position, return your leg to its starting position. Repeat with left leg.
• 1c. Triangle Sit Ups (10 Each Leg) – Lie flat on your back. Bring your right knee in toward your upper body, and rotate your leg so your lower leg is perpendicular with the rest of your body. Bring in your left knee and use it to anchor your right foot. Put your hands behind your head, across your chest, or down at your sides. Crunch up as far as you can, and slowly return to starting position.

• 2a. 30-Second Treadmill Sprint – 30 seconds at 9.0 mph and 10% incline grade.
• 2b. Single-Leg Kicks (10 Each Leg) – Lie flat on your back, with your legs straight and suspended 6 inches or so off the ground. Keeping it straight, raise your right leg over your body until your hips come off the floor. Lower slowly to starting position. Repeat with left leg.
• 2c. Knee-to-Chest Push Ups (10 Each Leg) – Start in pushup position, hands shoulder width apart, and feet together. Keep your body in a straight line from head to toe throughout. As you bend at the elbows, keep your upper arms at a 45-degree angle with your body. Lower until your chest touches the ground, but do not rest you bodyweight on the floor. While returning to the upright position, bring your right leg forward, bending at the knee, until it touches your chest. As you return to the down position, return your leg to its starting position. Repeat with left leg.

• 3a. 30-Second Treadmill Sprint – 30 seconds at 9.0 mph and 10% incline grade
• 3b. Regular Push Ups (10-15) – Start in pushup position, hands shoulder width apart, and feet together. Keep your body in a straight line from head to toe throughout. As you bend at the elbows, keep your upper arms at a 45-degree angle with your body. Lower until your chest touches the floor, but do not rest your bodyweight on it. Push yourself back to the up position.
• 3c. Russian Twist (10 Each Side) – Grab a medicine ball. Sit with your legs in front of you, bent at the knees. With the ball in your hand, lift your feet about an inch off of the floor, so that you are balanced on your butt. Twist your entire upper body to the left. Now twist right past the starting position, so that you are now facing the opposite direction. Try to keep your feet off of the floor throughout.

Workout 2

1.5-Mile Run – Time yourself. The maximum time you have to run this course on test day will be around fourteen minutes. Keep a steady pace throughout, and push yourself to pick up the pace for the final quarter mile. Try to work down to eleven minutes or lower, so that even if test day is an off day for you, you’ll still have an easy time passing.

Workout 3

• 1a. 30-Second Treadmill Sprint – 30 seconds at 9.0 mph and 10% incline grade
• 1b. Swiss Ball Push Ups (10-15) – Grab a Swiss ball. Start in pushup position, this time with your hands on the ball: Hands a bit closer than shoulder width apart, feet together. Keep your body in a straight line from head to toe throughout. As you bend at the elbows, keep your upper arms at a 45-degree angle with your body. Lower until your chest touches the ball, but do not rest your bodyweight on it. Push yourself back to the up position.
• 1c. V-Ups (10-15) – Lie flat on your back, with your arms straight over your head. Keeping arms and legs straight, lift both upper body and your legs off the ground until your hands and feet. Only your butt should be in contact with the floor at the top of the movement. Slowly lower back to starting position.

• 2a. 30-Second Treadmill Sprint – 30 seconds at 9.0 mph and 10% incline grade
• 2b. Side Planks (20-30 Seconds Each Side) – Lie on your side, with your right forearm on the ground in front of your chest, perpendicular with your body, legs straight, and with your feet stacked on top of each other. Lift your body off the floor, so that only your right forearm and right foot are in contact with the floor. Maintain a straight line from head to toe. Hold this position.
• 2c. Kettlebell Push Ups (10-15) – Grab a pair of kettlebells, and position them a little closer then shoulder width apart. Start in pushup position, but with your hands grasping the kettlebell handles. Keep your body in a straight line from head to toe throughout. As you bend at the elbows, keep your upper arms at a 45-degree angle with your body. Lower until your chest reaches the tops of the kettlebells. Push yourself back to the up position.

• 3a. 30-Second Treadmill Sprint – 30 seconds at 9.0 mph and 10% incline grade
• 3b. Regular Pushups (10-15) – Start in pushup position, hands shoulder width apart, and feet together. Keep your body in a straight line from head to toe throughout. As you bend at the elbows, keep your upper arms at a 45-degree angle with your body. Lower until your chest touches the floor, but do not rest your bodyweight on it. Push yourself back to the up position.
• 3c. Side Crunches (15 Each Side) – Lie in sit-up position, knees bent, feet on the floor. As you crunch up, twist both your legs and your upper body to the left, so that the focal point of the exercise is on your right side obliques. Lower slowly to the starting position. Finish all right side reps before moving to your left side.

Workout 4

1.5-Mile Run – Time yourself. The maximum time you have to run this course on test day will be around fourteen minutes. Keep a steady pace throughout, and push yourself to pick up the pace for the final quarter mile. Try to work down to eleven minutes or lower, so that even if test day is an off day for you, you’ll still have an easy time passing.

Photo courtesy of Shutterstock.

The post Workouts to Prepare You for the Police Department Physical Ability Test appeared first on Breaking Muscle.