I’m ex-army and have used this to train soldiers more effectively than the usual style of training, and I think this training would benefit LEO as well.
I came up with this plan after reading how Coah Thibs trains his CF atheletes.
I would go for 2 days of strength training,
- Squat, Mil.press
- Deadlift/Power clean, Bench
5x5,531 etc whatever progression works for you, and some extra rows/pull ups.
Followed by a high intensity circuit, kind of like a crossfit WOD but mostly job specific activities e.g sprints, wrestling a partner, heavy carries/drags.
Starting with regular clothes then work up to full kit(body armour/Gas mask)
Alernating with 2 days of endurance training running, swimming, carrying a ruck etc, to build up the aerobic base.
I found this worked well as the guys got stronger(which was lacking), and improved overall endurance.
Check out Christian thibaudeau log 2 post #899, this post is awesome