Workout Program Prep Guide for Those Wanting to Become a Police Officer

Exercises Plan Toward Becoming a Cop

If your goal is to start exercising as you pursue a career in law enforcement, then our Fit For Duty Workout Plan gives you all the tools you need to start preparing for the test. You’ll get:

  • Cardio, strength training and flexibility workouts
  • Basic tips to help you eat healthy and reduce abdominal fat
  • Weekly calendars to organize your workouts and nutritional goals
  • Motivational tips to help you get your mind excited about law enforcement
  • The tools you need to sail through the police academy.

If that sounds good to you, keep reading for a sample workout.

Police Workout Tip #1:

Before you even lace up your workout shoes, your first step is to commit to your program every day. No matter what else is going on in your life, remind yourself of your goal of one day becoming a police officer, state trooper, or FBI Agent. Give your workout the priority it deserves. Write it down and treat it just like any other appointment you wouldn’t miss. If you find yourself falling off the fitness wagon, don’t worry. This program will help you dig deep and find the strength to keep going.

How to Strength Train

Whether you want to be a local cop, state police officer , or a federal agent you’ll have to successfully pass the fitness evaluation test before getting the job. One test you must prepare for is the muscular strength test. This test involves measuring during push-ups, dummy drag, or sometimes the fence climb test.

The best workouts that will build up your muscular strength are compound movement exercises (i.e., movements that target more than one muscle group). Examples would be squats, lunges, push-ups, and pull-ups.

Guidelines for Working Out:

  • Target all your muscle groups at least three times a week, with a day or two of rest in between workouts.
  • Keep your reps between 8-12 to build muscle, 12-16 for endurance and 4-8 to build strength. Don’t be afraid to use different rep ranges regularly to challenge your body in new ways.
  • Don’t be afraid to lift heavy (women included, you won’t get balky)
  • Choose 1-2 exercises for each body part. For example:
    • Modified pushups
    • Seated Rows
    • Back extensions
    • Lateral raises
    • Bicep Curls
    • Tricep Kickbacks
    • Ball Squats
    • Assisted Lunges
    • Hip Lifts
    • Crunches on the Ball

Workout to Improve Cardio and Endurance for the Fitness Test

The second part of the police fitness test that will be evaluated is your cardio and endurance. This occurs during the 1.5 mile run and the 300 meter sprint. Here’s a great sample workout below to achieve both:

Equipment Needed
An elliptical or cross trainer

How To

  • Follow each segment of the workout, working to find a pace/resistance that allows you to work at the suggested Rate of Perceived Exertion (RPE)
  • Walk for as long as you can, stopping early if you feel uncomfortable or that you’re working too hard.
  • Perform this workout about three times a week. Keep a day of rest in between.
  • Progress by adding a few minutes each time you workout until you’re up to 30 minutes
  • Stretch your lower body after your workout
Time Intensity/Pace RPE
5 minutes Walk at a comfortable pace to warm up 4
3 Minutes Increase your speed or incline (or both) a few increments until you’re working harder than your warm up pace.  You should feel you’re working, but you should be able to carry on a conversation.  This is your baseline pace 5
2 Minutes Increase your speed and/or incline once again until you’re working slightly harder than baseline 5-6
3 Minutes Decrease speed/incline back to baseline 5
2 Minutes Increase your speed and/or incline once again until you’re working slightly harder than baseline 5-6
5 Minutes Decrease speed/incline back to a comfortable level to cool down 4
Total Workout Time:  20 Minutes

To Download The Complete 12 Weeks Workout Program From Beginner To Advance Click Here