Aug 23, 2022
How To Train Like Law Enforcement

law enforcement

Most police departments nationwide have fitness standards for recruits that include a minimum number of push-ups, sit-ups, and a 1.5-mile run for time, based on age and gender. These are known as the “Cooper Standards,” developed by the Cooper Institute for Aerobics Research in Dallas, TX. Fitness requirements vary from state to state, but the foundation of fitness needed to meet the Cooper Standards is the more-or-less the same.

A recent story from BarBend.com gives an outline of how to train like a law enforcement officer.

Below is an excerpt from the BarBend.com article.

Each state has varying fitness standards they hold their recruits to. Still, for those looking to enter the force, you can build a baseline of physical fitness by performing calisthenics, high-volume bodyweight workouts, and pyramid training.

Pyramid Training

Lead Training Officer at the Columbus City Police Department Remus Borcila shared with BarBend the workouts performed at the Columbus Police Academy (CPA), where classes of 65-70 recruits spend seven months. They are high-intensity pyramid workouts consisting of sit-ups, jumping jacks, wall sits, burpees, push-ups, sit-ups, bodyweight squats, mountain climbers, and a lot of running.

The incentives for recruits excelling in fitness are ever-present. Scoring in the highest of three levels in the annual physical fitness test earns some nice perks like extra paid time off. Scores in additional fitness tests determine seniority and serve as a basis for promotions.

Pyramid training involves increasing the reps in subsequent sets up to a specific target and then decreasing by the same increment to completion. For example, a basic push-up pyramid workout might consist of one push-up in the first set, then two reps in the second set, and so on up to 10 reps. The reps reverse with a set of nine reps, then eight, and so on until the workout is complete. It has been shown to improve muscular strength, muscle growth, and muscle quality — the gradual increase of muscle stimuli makes workouts efficient and can reduce cardiovascular risk factors.

Group Training

Pyramid-style workouts for recruits at the CPA are performed in group sessions, partner workouts, and individually. Training as a group has significant mental health benefits and potential physical gains. Training in a group has been shown to significantly decrease perceived stress and increase the quality of life compared with exercising alone or not at all. Additionally, training as part of a group may lead to greater exertion during the workout with better perceptions of enjoyment. So you’ll likely work harder and enjoy it more when training with a group.

» ALSO SEE: Indiana ATCs Working with Police, Fire, EMTs

Here is an example group workout performed by recruits at the CPA:

  • 30 sit-ups
  • 40 jumping jacks
  • Two-minute wall-sit
  • 15 burpees
  • 25 push-ups
  • 25 sit-ups
  • 15 burpees
  • 30 squats

One-minute water break, then:

  • 15 mountain-climbers
  • 40 jumping jacks
  • Two-minute wall-sit
  • One-minute plank
  • 30 sit-ups
  • One-minute wall-sit

One-minute water break, then:

  • 25 mountain climbers
  • 30 sit-ups
  • 25 mountain climbers
  • 15 push-ups
  • One-minute wall-sit
  • 25 push-ups
  • 20 sit-ups

The workout concludes with a half-mile cool-down run, followed by stretching.

To read the full article from BarBend.com on how to train like law enforcement, click here.