The one repetition maximum bench press is not as a popular as the 1.5 mile run when it comes to police testing exercises. Probably one out of every twenty law enforcement agencies still have the one rep bench press as part of their fitness test.

Honestly I don’t think this test has anything to do with law enforcement, and should be eliminated completely as part of the recruit fitness testing process. With that being said there are alot of agencies that don’t share the same opinion.

You must know that the bench press is by far the most popular exercise in the gym and the standard by which many judge their own strength and the strength of others. It is also one the exercises that can be hard to excel at and plateaus at certain weights are hard to break through.

The article below is going to go over a few points that will help you improve your 1 repetition maximum bench press.

The weight that you must press is determined by your age and weight; therefore, the following are generic guidelines that will help you develop upper body strength.

If you have access to weights, determine the maximum amount that you can bench press one time, (when using free weights, make sure you have a spotter).

Take 50% of that weight, this will be your training weight. You should be able to do 8-10 repetitions of that weight, for three sets, (this will be a total of 24-30 repetitions). You should increase your weight in increments of 2 ½ – 5 pounds weekly.

If you do not have access to weights, it is possible to increase your upper body strength by doing sets of 3 sets of push-ups 3-4 times a week. Start your training by doing sets of 10 push-ups per set, or as many as you can do until you can do 10 push-ups per set.

Below is a list by rank of cities and states with the toughest law enforcement fitness standards:

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Requirements & Qualifications

The minimum age to be accepted for police training in Vermont is 18 and the minimum educational requirement is a high school diploma or a GED equivalent. However, notes the Vermont Criminal Justice Training Council (http://vcjtc.vermont.gov/aboutus), the agency that certifies police officers in the state, many police agencies in the state encourage applicants to have a college degree.

Police training will be conducted at the Vermont Police Academy in Pittsford, and all full-time officers must complete the training within six months of being hired.

To successfully complete the program students must maintain a minimum 70 percent average in all subject areas and have no more than four failures on graded assignments.

Average Salary For Cops in Vermont

According to the Bureau Of Labor Statistics (2010), a police officer in the state of Vermont makes between $39,450 – $43,220 per year. However the data collected by BLS is not very accurate because it does not record overtime pay or off duty work like private security work, special assignments and etc. These factors, if included in the data, would drastically increase the average salary of a police officer in Vermont.

Police Jobs in VT

There are several law enforcement job openings in Vermont. Simply visit our Career Job Opening or go to the official website of the agency you are interested in to complete an application of employment. Below is a list of law enforcement agencies in the state of Vermont.

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Yes, it is quite possible to get in shape relatively quickly for the police fitness test (1.5 mile run) if you follow the right program. But even if you follow a law enforcement specific workout program alongside the best training advice on earth there’s one extra thing needed that only you can provide – Commitment!

Without the will to actually get out and do something your desire to get in shape for the police fitness test will fizzle quickly.

OK, so you are really committed to changing your lifestyle and getting in shape. If you are prepared to make some simple changes you’ll see (and feel) the results within weeks of following the fit for duty workout plan.

Before you embark on any serious running program, it’s always a good idea to get checked out by a registered physician beforehand.

Here are some really key eating habits you’ll need to incorporate along with a regular running schedule, which is outlined below.

Eat A Balanced Diet

This means eating some of the main food groups at each meal:

- Whole grains

- Fruit and vegetables

- Meats, fish and other sources of protein

- Fats, unsaturated as much as possible

The secret to getting in shape is how much to eat of each one. Your portion size should be modest but you don’t have to starve by any means.

Try to follow these guidelines for the calories you consume:

- 45% to 50% of calories from carbohydrates

- 30% to 35% of calories from protein

- 15% to 20% of calories from fat (mostly unsaturated)

Running Schedule For The Police Physical Fitness Test

The following schedule is designed to assist the novice runner in developing the running skills.

• Week 1. Brisk walk, 20 minutes out, 20 minutes back, 5 times per week.

• Week 2. Brisk walk, 25 minutes out, 25 minutes back, 5 times per week.

• Week 3. Aerobic walk, 25 minutes out, 25 minutes back, 3 times per week.

• Week 4. Aerobic walk, ½ mile (45 minutes), 3 times per week.

• Week 5. Aerobic walk/jog, ½ mile (40 minutes), 3 times per week.

• Week 6. Jog 1 mile (35 minutes), 3 times per week.

• Week 7. Jog/run, 1.5 miles (30 minutes), 3 times per week.

• Week 8. Run, 1.5 miles (25 minutes), 3 times per week.

• Week 9. Jog/run, 2 miles (20 minutes), 3 times per week.

• Week 10. Jog/run, 2.5 miles (30 minutes), 3 times per week.

• Week 11. Jog/run, 3 miles (35 minutes), 3 times per week.

• Week 12. Run, 1.5 miles (<15 minutes), 3 times per week.

*These are guidelines to improve your running. Each applicant may increase the Intensity of this training to achieve their required time.

NOTE: CONSULT WITH YOUR PHYSICIAN BEFORE ATTEMPTING THE ABOVE

PHYSICAL FITNESS WORK OUTS.

Here’s a complete list by rank of cities and states with the toughest police fitness test standards.

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Sit-ups are exercises used as part of the police Physical Fitness Test. While the push-ups test require muscular strength and muscular endurance of the chest, situps require that you have strength and endurance in your abdominal and hip flexor muscles.

Luckily it is a lot easier to train for the situp test than it has been in years past. This is largely due to applicants following a law enforcement specific workout program rather than the traditional one size fits all exercise plan. In it, you will get a step-by-step, cookbook ready guide on how to improve your situps fast.

Improve the number of  sit-ups you can do by incorporating  abdominal strength and endurance training below.

Weekly Workout Plan to Improve Sit-ups

The sit-ups are designed to measure one’s muscular endurance. It is recommended that when starting a new fitness program that you start your training slowly.

Therefore ,when starting a sit-up program, you should try to do as many sit-ups as you can in one minute to establish a benchmark. After establishing where you are, you will then be able to develop a program based on the following:

• Week 1- 2 sets of 10 sit-ups four times a week.

• Week 2- 3 sets of 10 sit-ups four times a week.

• Week 3- 4 sets of 10 sit-ups four times a week.

• Week 4- 3 sets of 12 sit-ups four times a week.

• Week 5- 3 sets of 15 sit-ups four times a week.

After week 5, you should now start to time your sit-ups and see how many you can do in 60 seconds. Your subsequent weeks, you should try to add one or two sit-ups to your sets every week.

 Here’s a complete list by rank of counties, cities and states with the toughest police fitness test standards.

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Have you decided that police work is for you, but your fitness level leaves much to be desired? Thanks to the popularity of Fit For Duty Workouts, learning how to get into shape for the 300 meter sprint is not as difficult as you may think.

With a little consistency you will be running farther and faster than you ever thought you could! Below is a weekly workout chart that will help you get into shape for a 300 meter sprint.

You must understand that if you do poorly on any of the following fitness test categories below you’ll be disqualified from the police applicant pool…

• 300 meter sprint
• 1.5 mile run
• pushups/situps
• sit and reach, dummy drag, fence climb and etc

You may or may not be required to do all of the above exercises at your fitness test, but you will be required to successfully complete one or two of them in a timely manner. In this article, I am going to discuss how to get into shape for the 300 meter sprint, which is usually a tough one for many recruits.

Remember to review a police specific workout program before deciding on what exercises to do as you prepare for your test.

Get Medically Cleared

First, get checked over by a doctor. Especially if you have had previous injuries or if you have not exercised in a while. The saying “an ounce of prevention is better than a pound of cure” is especially true in running. You cannot ignore major pains and expect them to go away.

After a proper warm-up and stretch:

• Week 1- 50 meter sprint 6 times with short breaks in between.

• Week 2- 75 meter sprint 6 times with short breaks in between.

• Week 3- 100 meter sprint 6 times with short breaks in between.

• Week 4- 150 meter sprint 6 times with short breaks in between.

• Week 5- 200 meter sprint 6 times with short breaks in between.

Weeks 1 thru5 don’t time sprints this training time should be used to acclimate your body to this type of training. Breaks between sprints should be long enough just to catch your breath but not so long that your muscle begins to cool down.

• Week 6- 250 meter sprint 4 times with breaks in between. These sprints should be timed.

• Week 7- 300 meter sprints should be done 2 times with a break in between.

These sprints should be timed. These sprints should be done 2-3 times a week. On days off, strengthen the legs by running hills, by using weight machines and/or light jogging with high leg lifts.

Here’s a complete list by rank of counties, cities and states with the toughest police fitness test standards.

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Here are some tips you can use to protect yourself from becoming a victim, and become part of the eyes and ears of the police in your neighborhood.

Personal Safety Tips: Don’t Become a Victim

• While walking, present an alert and confident appearance; be aware of people and your surroundings. Criminals consider you as a target if you appear intimidated or unaware of your surroundings.
• Walk near the curb facing traffic; and do not pass too close to shrubbery, dark doorways and other places of concealment. Avoid shortcuts and unfamiliar areas with little pedestrian or other traffic present.
• Grip carried items such as purses firmly, and avoid leaving them unattended or in a shopping cart. Thieves will distract you while a second thief walks off with your belongings.
• Become familiar with stores and gas stations that stay open late at night that can provide access to safety.
• Carry some type of personal alarm (whistle or electronic device), and at night carry a flashlight with you as well.
• Know that wearing earphones connected to portable radios, CD players, and other devices can distract you, and make you less able to sense potential danger, thus making you a potential target for criminals.
• Before you enter your vehicle look around, have your keys ready, and look inside to ensure it is clear.

Auto Theft Prevention

• Always roll up your windows and lock the car, even if it is in front of your home.  Never leave your keys in the car or ignition, even inside a locked garage.
• Never leave your car running unattended, even to dash into a business or back inside your home.
• Never leave valuables in plain view, even if your car is locked.  Put them in the trunk out of sight.
• Install a mechanical device that locks to the steering wheel, column, or brake pedal.  These devices can act as a highly visible physical deterrent.
• Buy a vehicle with interior hood and truck lock releases, and a factory installed alarm system.
• Check your vehicle if you hear the alarm, but do not try to stop a person breaking in. Call the police.
• Carry your drivers’ license, registration, and insurance card with you, and if your vehicle is stolen, promptly report it to the police.

Home Security Tips: How to Avoid Burglary

• Make sure external doors have sturdy well-installed dead-bolt locks and are made of solid wood or metal. Sliding glass doors are easily accessible, so install a lock, place a broomstick, or dowel in the track to jam the door.  When you move into a new house or apartment, re-key the locks.
• Clearly display your house number, and give an extra key to a trusted neighbor.  Never hide a key outside.
• Install a peephole or wide-angle viewer in all entry doors, and cut back shrubbery that hides doors and windows.
• Lock double hung windows with key locks or pins, install bright outside lights, motion detection lighting, and keep them on at night.
• If you travel, use timers to turn lights off and on in different areas of your home throughout the evening.
• Consider buying an audible alarm system, the sound will draw attention to your home in an emergency. If your home or apartment is burglarized, promptly report it to police regardless of whether anything is taken or not.

Certification to become a peace officer in Utah can be obtained only after complete basic training course at either the state’s training academy in Sandy, Utah, a suburb of Salt Lake City, or at one of five satellite academies. The state offers two choices in getting this basic training.

In the first, prospective police officers can find a job prior to training and have the jurisdiction in which he or she has been hired enroll the new officer in the Sandy, Utah, academy.

The second is for individuals who wish to be certified but who have not been hired by an agency. These individuals will have to enroll in one of the satellite academies and pay for the training themselves, then find a job. A list of Utah police agencies can be found at here.

Minimum Requirements

Which ever method is selected, prospective officers will have to meet certain minimum requirements for hiring set by the Utah Peace Officer Standards and Training Council (POST), which establishes standards and training requirements and which is the agency that certifies all officers (http://publicsafety.utah.gov/post/index.html). The site provides prospective officers with a full list of minimum qualifications, factors that will disqualify a candidate, and links to the satellite academies that offer training in addition to the state academy in Sandy.

Here are some of the minimum qualifications that have to be met in Utah in order to become a police officer.

The prospective officer must be a U.S. citizen at least 21 years old at the time of appointment, a high school graduate or have an equivalency certificate and free of any physical, emotional or mental conditions that could adversely affect performance of peace officer duties.

Disqualification Factors

A number of factors will prevent a candidate from becoming a police officer in the state. A less than honorable discharge from the U.S. armed forces disqualifies a candidate, as does any felony conviction that could have resulted in imprisonment in a federal or state penitentiary.

Convictions of misdemeanor crimes are not automatic disqualifiers but require a waiting period from the date of conviction, depending on the type of crime involved, before a candidate can be accepted.

For example, misdemeanor crimes concerning drugs or controlled substance have a two- to five-year waiting period, depending on the type of drug or controlled substances involved.

Misdemeanor crimes of dishonesty, unlawful sexual conduct or physical violence have a four-year waiting period. A DUI offense has a two-year waiting period and minor crimes may require a one-year wait.

Police Training Academy & Background Check

Candidates will be fingerprinted and a search made through local, state and federal data bases for any criminal history.

After being hired by a police jurisdiction, the candidate officer will be sent to training at the Sandy, UT academy, where he or she will be put through 15 weeks of training that will include, but is not limited to, training in firearms and emergency vehicle operations, canine training, defensive tactics and physical fitness. Students at satellite academies will be put through training that mirrors that of the state academy.

Average Salary For Cops in Utah

According to the Bureau Of Labor Statistics (2010), a police officer in the state of Utah makes between $43,400 – $48,120 per year. However the data collected by BLS is not very accurate because it does not record overtime pay or off duty work like private security work, special assignments and etc. These factors, if included in the data, would drastically increase the average salary of a police officer in Utah.

Police Jobs in UT

There are several law enforcement job openings in Utah. Simply visit our Career Job Opening or go to the official website of the agency you are interested in to complete an application of employment. Below is a list of law enforcement agencies in the state of Utah.

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All police officers in Tennessee are certified by the Tennessee Peace Officers Standards and Training (POST) Commission. POST not only establishes the requirements to be a peace officer in the state, but also the training required before certification.

Requirements & Disqualifying Factors

Minimum standards established by POST are U.S. citizenship and age no younger than 18 years old. All candidates must have a high school diploma or a GED equivalent, and not have been convicted or pleaded no contest to any felony charge or any violation relating to force, violence, theft, dishonesty, gambling, liquor or any alcoholic beverage, or controlled substances.

Any candidate who has served in the U.S. armed services must have been discharged under honorable conditions. Any discharge less than honorable disqualifies certification as a peace officer in Tennessee.

The Application/Hiring Process

The state has published a complete list of requirements to become a police officer Here. In addition to the above, the requirements include being fingerprinted for a background check, and passing physical and psychological examinations.

Individuals who meet the minimum requirements and who are hired by a police agency must complete the POST Basic Law Enforcement Training Course within six months of being employed at a Tennessee POST certified school.

There are a number around the state, including the Tennessee Law Enforcement Training Academy in Nashville. Training will be arranged through the department that has hired the new officer. Links to Tennessee police departments can be found here:

Police Training Academy Standards

Basic Training requirements can be found at here. This course was set up by Tennessee POST and all POST certified schools must follow this curriculum that includes 40 hours of firearms training, 10 hours of emergency medical training and 25 hours of interpersonal communications.

In addition the course requires three hours of professional and ethical conduct training, 40 hours of physical defense tactics, 50 hours of criminal and Constitutional law and Procedures, 10 hours of written communications training.

Trainees also must take 30 hours of course work in human relations, 11 hours about the criminal justice system, nine hours on law enforcement stress, and 40 hours of emergency vehicle operations.

The entire course is 400 hours and will include physical fitness training that will involve push-ups, sit-ups and running two miles in 18 minutes or less. These are the minimum physical fitness standards and depending on the institution attended, physical fitness requirements may vary.

Additional Training

All, however, will require students to demonstrate ability to physically control suspects, go into various unarmed self defensive tactics, and physically control the emotionally disturbed, all of which will require a high-degree of physical capability on the part of the new officer.

Average Salary For Cops in Tennessee

According to the Bureau Of Labor Statistics (2010), a police officer in the state of Tennessee makes between $39,450 – $43,220 per year. However the data collected by BLS is not very accurate because it does not record overtime pay or off duty work like private security work, special assignments and etc. These factors, if included in the data, would drastically increase the average salary of a police officer in TN.

Police Jobs in TN

There are several law enforcement job openings in Tennessee. Simply visit our Career Job Opening or go to the official website of the agency you are interested in to complete an application of employment. Below is a list of law enforcement agencies in the state of TN.

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