Athleticism is more than the ability to run fast. Try some hang cleans and moving weight at speed. I’ve been trying to design the perfect cop program for myself. I’ve got plenty of bodyweight movements, power exercises, heavy lifting etc. Try throwing around some sandbags and kegs. I also try and do one pack walk a week with 25 kg in my backpack and hike for 2-3 hours.
While speeed is great to chase down an offender you need the power and strength to wrestle them to the ground and cuff them. I feel longer running is overated as if a foot pursuit takes longer than 5-10 mins another c`ar would be on the scene.
Once your out of the academy you have to watch your diet. Sitting in a car all day doesn’t burn many calories!
OK, now some reality…Once you are out of the academy and on FTO, pay attention to the FTO that has some muscle and is in some kind of shape…As to all this blather about being in a patrol car for hours…Bullcrap! What is important is learning how to exit and enter the car without injuring your back! i.e. “repetitive motion injury”(I learned this early and am thankful for it!) Hint: Squats & Karate stretches help on this, survive your 30 able to function, Baby…Carry at least one extra hidden pistol and study knife (Tanto folder is my choice & .25 Bauer, if they forbid it, do it anyway, don’t die dumb, and don’t tell anybody you carry em’!)…12 Hour shifts & stress = Cortisol overload, so you WILL get fat if you don’t deal with these factors beforehand (You can’t avoid the hours, so fix what you can, try to lift at least on your off days, you may not have an alternative, so keep an open mind to any “performance enhancers” to assist recovery, you’ll need em’!)…Study the principles of Wing Chun GungFu and JKD, they will save your ass on the street…Read anything by Mas Ayoob…PM me for any tips after you finish FTO with any questions on street survival and I’ll do my best to help
From what I have seen in NYC the cops bulking diet looks like alchohol donuts and coffee. Remeber to get out and be ambitious with those ticket quotas to get the cardio in.
Every police academy is based on the military PT model. Long formation runs and lots of bodyweight cals such as pushups and chinups. Its easier if you stay around 175
and work on your running and bodyweight exercises. The guy who won the fitness award in my class was a hell of a runner.
I was probably 30 or 40 pounds heavier and did way more pull-ups and pushups than he did, but the instructors loved runners.
Now, once you are out on the road, put on some muscle. You really shouldnt have to many questions as to how once you have read the info on this site carefully.
Dont listen to the naysayers here. Ill give you the fact that a lot of cops are in disgraceful shape and do nothing to prepare for the possible physical demands of the job. On the other hand, I could name you dozens of guys that I work with or know that are serious dudes…powerlifters, MMA fighters and so on. Be one of those guys, not one of the slugs.