Training Properly For Police Officers.

As a police officer it is important to stay in shape because the type of work we do is extremely hazardous. To get an idea and a sample workout of what should be done continue through this article.

Police officers have to stay in shape for the safety of ourselves and for the public that we serve and protect, it is important to stay in shape for our job. At any given time we could be in a physical altercation that being in shape could be the difference between going home to our loved ones and not going home to them.

I have been a police officer for the Brownsville Police Department for a year, located in Southwestern Pennsylvania. Before I went into the Police Academy I was a competitive bodybuilder. 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.

Josh At The 2002 NPC Teen & Collegiate
National Men's Prejudging.

Click To Enlarge.

I will share some ideas I feel are very important for the uniformed police officer:

Training Routine

First Day: Train Chest

Second Day: Train Back & Shoulders

Third Day: Train Arms

Fourth Day: Train Legs

    5 sets of leg extensions 10-15 reps.
    5 sets of leg press 10-15 reps.
    3 sets of lunges 15-20 reps.
    5 sets of stiff legged dead lifts 10-15 reps squeezing the hamstring muscles.
    5 sets of leg curls 10-15 reps.

    Click Here For A Printable Log Of Fourth Day.

    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. You could possibly tear you quad or hamstring if you did that. So train your legs the last day so that it gives the legs two days to heal.

Abs & Lower Back

    I highly recommend to train your abs and lower back every day, with at least 150 reps in abs. The reason being is we as patrol officers are sitting in a car most of the time with a duty belt on that can weigh between 10-20 pounds.

    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. 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. This would make the ab muscles lose there strength after time.

Body Fat Percentage

As you see I believe as police officers we need to train with higher reps to keep our body fat percentage down. The reason being is that with our uniform, a bulletproof vest that constricts our breathing and a duty belt that can all add a additional 10-20 pounds to any uniform officer, we don't need any more weight on our body to carry around.

Cardiovascular Training

Cardiovascular training is also extremely important to the police officer.

Doing cardio could actually be more important then any other kind of training that a police officer may do. 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. 60%-70% of your maximum heart burns the most amount of fat.

Enter Your Age - Then press Calculate.
Heart Rate
Target Heart Rate
(60% - 70%)
Heart Rate
15 sec count

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Showing 1 - 4 of 4 Comments

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  • rep this user

Awesome article, starting this routine right now

Apr 9, 2014 7:52pm | report
  • rep this user

This is a way better article than one I read last year saying a bodybuilding regimen wasn't for LEOs. I wrote a response to the writer, but for whatever reason it wouldn't send, and the comment wouldn't take. No other diet and exercise program kept me on track than with weightlifting. Great article, stay safe out there!

Oct 24, 2014 1:52pm | report
  • rep this user

Would it be okay to lightly hit triceps on chest day. and lightly hit bicep on back day? By lightly i simply mean to do one or two exercises. Since the body part has been slightly used during the workout?

Nov 3, 2014 7:21am | report
  • rep this user

This is an awesome program. I did this back in 2012 and really saw a big change when I combined it with a paleo diet. Looking forward to starting again after I have my baby.

Dec 9, 2014 2:10pm | report
Showing 1 - 4 of 4 Comments

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