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To prepare for the rigors of police academy training and life as a police officer, the new recruit officer should begin an exercise program consisting of body-weight callisthenic exercises and running as soon as possible.
There are many situations in the line of duty that may require an officer to physically exert themselves or pursue on foot, and the only way to prepare is to begin now. Consider the effort needed to perform any of these real-world tasks:
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Climb over a 6’ tall wooden fence
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Climb over an 8’ tall chain-link fence
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Chase and catch a fleeing criminal suspect
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Physically apprehend a criminal suspect
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Join a veteran K9 officer on a running track through miles of neighborhoods and wooded green belts, all while watching out for an ambush!
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Resist an aggravated aggressor with his hand on your holstered sidearm
These are just a few of the instances you could realistically find yourself in.
The attached running program will take a non-runner to an adequate level of running ability and endurance while minimizing the potential for over training injuries.
Additionally, a simple routine consisting of the following exercises will get you moving in the right direction: Do each one for 30 seconds to begin with, and add more time as you progressively become stronger.
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Pushups (Regular, wide arm, thumbs touching, etc.)
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Sit ups (Regular, Rocky sit ups, crunches, etc.)
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Pull ups (Regular, Wide arm, hands touching, opposing grip, etc.)
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Chin ups (Regular, hands touching, etc.)
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Dips
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Jumping Jacks
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Flutter kicks
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Knee and/or Leg Raises
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Squats (Knees should not bend forward of your toes)
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Lunges
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Calf Raises
Remember, a proper warm up and cool down, as well as stretching should be implemented too. The warm up prepares you for the workout, and the cool down allows you to recover and feel the best afterwards! Always stretch after warming up or after your workout. Do not stretch a cold body! Spend as much time as possible stretching to prevent future injuries and improve flexibility.
All things considered, an active lifestyle is not only healthy, its smart and it could just save your life”!
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