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Ooh man I’m going to get some angry comments with this one. But like I said before, being brutally honest is what some people need to hear. But there are some “fluffy” Police Officers out there. And I was at one point getting fluffy until I had that moment where I realized how I looked, and that my fitness was slacking horribly. I wasn’t too bad, I could still run a 1.5 mile in under 14 minutes. But I was hurting and pretty much dead for the rest of the day after that.
Fitness Breaks… During Shift??
There are a lot of contributing factors that lead to Police Officers gaining weight and being unable to maintain a fitness routine or a healthy lifestyle. Shift work, sitting in a vehicle for hours at a time, stress, and a horrible diet being some of the main issues. The Department I worked for did offer what they called a “FIT Break”. Which meant you got an hour to workout on shift. Sometimes it was your first hour of shift, the last hour of your shift, or sometimes in the middle which SUCKS!.
I don’t know about you, but when I work out, I’m still sweating for another hour or so after I’m done. And I really hate putting on a T-shirt, body armor, a button up shirt, and pants immediately after working out…in Texas…in the summer. Taking a cold shower didn’t help, it just felt miserable. But I’ll give credit where it’s due and alot of Officers made it work. Kudos to them.
If it’s a busy shift and your FIT Break was in the middle or end, it wasn’t happening. So in my opinion, yes it was offered, but it wasn’t mandatory, and it wasn’t a priority, so I think it was pretty much useless.
I was one of the Instructors/Graders for the PT or FIT Test as they called it, for new hires and also for the current Officers at the Department. Just a few of the events were 19 Pushups, 20 Sit-ups, and a 1.5 mile run in 20 minutes. And I kid you not, there are people that fail. I’ve seen men, in their twenties and early thirties that have a hard time doing 19 pushups. If you plan on starting a career as an Officer, or if you are currently working as an Officer and feel nervous when its testing time then you need to rethink your career or get your ass in the gym.
Adding to the issue, there are a lot of Police Departments that don’t require a quarterly or even yearly Physical Fitness Test after passing the initial test during the hiring process. So if Officers don’t have the motivation and mindset to stick to some type of fitness plan, and there’s no Department Standard for fitness, what do you think is going to happen to that Officer in a few years?
I don’t know if any Police Departments implement a program that rewards Officers that go out of their way to be more fit. Especially the Departments that don’t have a fitness test at all. I think that would be a great way to motivate Officers to maintain a healthy lifestyle. Incentivize being above the standard. For example have an extended grading scale for the pushups, sit-ups and run. Instead of just “PASS”. Similar to how its was done in the Army, you were given a score based on the amount of repetitions you completed and the time on your run.
Post the scores up in the briefing room and anyone with top scores is rewarded with a gift card, some type of new tactical gear, or hell I’d even do it for a few boxes of ammo. Something other than, “Good work, you can keep your job.”
Have a Fittest Officer of the Year Plaque made up for everyone to see and recognize the person that actually puts in some effort to stay in shape. Everyone likes to be rewarded for their hard work. It also gives the other Officers a challenge, to take that top spot next year.
Have any better ideas for incentivizing Police Fitness?? Post them up!
I do get it, I totally understand that its hard to get the time in. I was there. I worked my 10 hour shift every night plus 3 side jobs a week for extra cash. Yes, side jobs are easy and pay well, but those side jobs were a total of 12 hours a week. That’s 12 hours I could have spent in a gym throughout the week, even just 6 would have been more than enough.
But I didn’t have my priorities straight and it all took a toll on my waistline. All you think about is how much money you’re making, instead of thinking about how long you’ve been sitting in one spot, how much junk you’ve eaten, and how much weight you’ve gained.
It is an Officer’s individual responsibility to work out before or after shift. There are alot of Officers that are in excellent shape, like bodybuilder status, because they make fitness one of their main priorities. And then there are Officers that don’t do a damn thing and look embarrassing in their Uniforms. It’s an issue pretty much Nationwide.
Police Officers don’t put much effort into the thing that is going to save their life or the life of someone else and that is their health and fitness. This needs to change.
I’ve seen Police Officers that have their belly’s hanging over their Duty belts and I do feel bad for them…sometimes. I know some of them hear the snickers and the sneers about their weight when out and about. That right there should flip the switch in their heads to realize, “I need to lose weight.” The sad thing is, they’ve heard it so much, just gotten used to it, and learned to ignore it.
Yes of course someone is going to say, “I’ve been doing this job for 20 years and have never had to fight anyone!” Or worse “I’m not in the best shape but my mind is my weapon.” That was seriously the dumbest shit I ever heard. Well with the way crime is going in the U.S. right now, I really hope you find that fitness motivation before you end up rolling around on the ground with someone.
Your Officer Presence
As a Police Officer, your first level of force with someone is your Presence and that should mean something to everyone you make contact with. You want to be taken seriously and don’t want to be jerked around or laughed at.
Imagine a scenario involving Officer A, that works out every day, eats right, looks clean in their Uniform and whose mere Presence demands respect. Then you have Officer B, that only works out a week before their FIT Test if even that much, muffin top sticking out around their belt, resulting in their Uniform looking like they slept in it, and is huffing and puffing like they just smoked a pack of Marlboros for lunch. Who do you think everyone is going to show more respect to? Who is the suspect going to try and run from or fight?
It’s sad to say but gone are the days of respecting someone just because they’re wearing a Badge and Uniform. Dealing with some of these rebellious, criminal minded teenagers today, they are completely ruthless when it comes to disrespecting a Police Officer that is overweight.
They will go straight for the jugular because they know it will get them heated, partly because their parents never put a belt to their backside and taught them about manners and respect. I’ve seen some horrible kids insulting an overweight Officer to his face, but then pretty much snapped to attention when a more fit Officer that carried himself well arrived and put his foot down.
Another thing that I have noticed is that FIT presence is with you always. Yeah of course the Uniform helps a little. But when you’re in physically great shape with confidence through the roof, people acknowledge it. They can see the discipline, hard work, and training in the way you carry yourself and it is instantly respected. It’s a HUGE first impression. You’ll start to notice the nod from others in the gym and at work, you seem more approachable as more people talk to you, and sometimes you get that awkward fist bump from the random dude strolling down the aisle at the grocery store.
Don’t Let it Happen To You
How would you feel if you were so far behind in a foot pursuit that something happened to your beat partner or teammate before you could reach them? Something that YOU could have been prevented if you were twenty pounds lighter and a minute faster. That’s a bad memory I wouldn’t wish for anyone to have, but I guarantee you it’s happened somewhere. It shouldn’t take a horrible situation to flip that switch in your head to the GET YOUR ASS IN SHAPE mindset.
Being more fit also helps with your ability to handle certain situations and make better decisions about which Level of Force is appropriate when dealing with someone. If you make a bad decision because you were out of breath, foggy headed, and trembling with nervousness because you had to go “hands on” with someone, depending on the severity that’s possibly your career gone or worse, serving jail time, in what was less than a twenty second altercation.
Give Jiu-Jitsu a Try
There’s been a surge of Jiu-jitsu making its way into Police Departments as part of their training which is awesome. And alot of Police Officers add it into their daily fitness routine, not just to stay in shape, but because its an ACTIVE functional hobby.
Training in Jiu-jitsu offers numerous benefits for police officers, making it a valuable addition to their skillset. Jiu-jitsu is a martial art that focuses on grappling and ground fighting techniques, emphasizing leverage and technique over strength.
Here are some of the key benefits of police officers training in jiu-jitsu:
- Enhanced Self Defense Skills: Jiu-jitsu equips officers with practical self defense techniques that are effective in controlling and subduing individuals without relying solely on striking or excessive force. This can help minimize the risk of injury to both officers and suspects during physical confrontations.
- Improved Control and Restraint: Jiu-jitsu emphasizes control and restraint techniques, allowing officers to safely subdue and control resistant or aggressive individuals without resorting to potentially harmful measures.
- Increased Confidence: Training in jiu-jitsu enhances an officer’s confidence in handling physical altercations. This confidence can have a positive impact on their overall performance and decision making during high stress situations.
- Efficient Use of Force: Jiu-jitsu techniques are designed to neutralize threats efficiently. Officers can use these techniques to de-escalate situations and use the appropriate amount of force needed to control the suspect without escalating the situation unnecessarily.
- Cardiovascular Fitness: Jiu-jitsu training involves intense physical activity, which can improve cardiovascular health, endurance, and overall fitness levels. Fit officers are better equipped to handle physically demanding tasks on the job.
- Stress Relief: Engaging in regular jiu-jitsu training can be an excellent stress reliever for police officers. Physical activity helps reduce stress and tension, allowing officers to better manage the mental and emotional challenges of their profession.
- Improved Body Mechanics: Jiu-jitsu emphasizes proper body mechanics and leverage to overcome larger and stronger opponents. This knowledge can help officers use their bodies more effectively during physical confrontations, reducing the risk of injuries.
- Team Building and Camaraderie: Jiu-jitsu training often involves working with training partners, fostering teamwork and camaraderie among officers. This can strengthen the bond within the law enforcement community and improve overall communication and cooperation.
- Adaptability and Versatility: Jiu-jitsu techniques are adaptable and versatile, allowing officers to modify their approach based on the specific situation they are facing. This flexibility is valuable in unpredictable and dynamic law enforcement scenarios.
- Mental Focus and Discipline: Jiu-jitsu requires mental focus, discipline, and problem solving skills. Officers can apply these attributes not only to their training but also to their decision making processes on duty.
Overall, training in jiu-jitsu provides police officers with practical and valuable skills for self defense, control, and restraint, while also promoting physical and mental well being. It can be a valuable asset in ensuring the safety of both officers and the communities they serve.
Keep checking the Blog, at some point I will have a post written by someone that’s been practicing Jiu-jitsu for years that can explain in better detail.
If you just can’t work up the discipline to go to the gym alone, then try working out with someone else. If you have another person that has similar goals try to come up with a workout plan that you both can follow. Its also a little added pressure if you have to wake up early to meet someone at a designated place and time. You’re more likely to get up and going so that you don’t let your workout partner down, unless you’re just and inconsiderate person.
Your workout partner can also keep you in check with a quick jab if they see you looking at the Krispy Kreme shop every time you drive by.
You’re less likely to cheat on your diet if someone is always watching.
Healthy Food and Transportation
My house was around 5.3 miles from the Police Department. It was kind of a long winding path that went thru several subdivisions, a park, a few parking lots, and under a freeway. So it was an interesting run, it wasn’t like your boring treadmill run at the gym, staring at a wall, or a TV that you can’t hear. I used to run to work in the evening and after my shift was over in the morning I would run home. And this is when I was 240 pounds, so I was dying twice a day!
Sometimes I would ride my bike to work and since I had a little extra time before shift I would work out at the PD Gym. I was burning around 3500 calories throughout the day running, biking, and working out. If you live close to your work try doing that. It definitely wakes you up.
But you know what my problem was? Damn Ihop, Denny’s, Whataburger, and the snacks in between. They were killing me. Eventually I started bringing my own dinner so I wouldn’t get tempted by fast food and that helped cut down the fat and bad calories I was consuming. After just two weeks of ignoring the fat little devil on my shoulder I could see that I was losing weight, since I was also doing so much cardio.
It was around that time in the beginning of 2017 when I said “Damn, I think I can do this.” All I had to do was eat right and keep working out. Seems like common sense, right?
Superset Your Range Time
If the problem isn’t finding the time, and you don’t like gyms or just don’t have the motivation to get into some type of fitness routine try mixing it up with something else. Incorporate some type of weight training into your range time if possible, and if you’re range allows it. Just bring a pair of kettlebells or dumbbells, a jump rope, and your duty vest, or another type of weighted vest and put together a killer circuit.
Example 1
- 100 Yard Sprint
- 100 Jump Rope
- 100 Yard Farmers Carry
- Engage Threat Targets at 10yards….and repeat until you’re empty.
Example 2
- 50 Jump Rope at the 25 Yard Line, Engage Threats, holster and run to 15 Yard Line
- 20 Overhead Presses, Engage Threats, holster and run to 10 Yard Line
- 20 Push Ups, Engage Threats at 10 yards, holster and run to 3 Yard Line
- 20 Air Squats, Engage Threats, and Holster.
See, working out is fun when you incorporate guns….not gonna lie, that second example looks like it would suck!
Workouts like these are awesome because you get some weight training in along with rifle/pistol training and you’ll get to experience attempting to maintain a good shooting platform when you’re arms, legs, and fingers are trembling from fatigue. It simulates being in a physical altercation with someone and then having to resort to Deadly Force in the end. I can probably bet a paycheck that 80% of Police Officers have never fired a weapon after something physically demanding like that.
Are the any Police Departments out there that incorporate this type of training????
Check out the Blog Post: Best Adjustable Dumbbells for Home Gyms.
Here are your 8 Fitness Tips:
- Wake up earlier and get your workout in…common sense, right? Go before anything can interrupt you.
- Get someone on your shift to hit the gym with you. Someone that’s going to keep you in check. And challenge them to a certain goal. Most weight loss in one month or faster run time.
- A lot of Officers are practicing Jiu-Jitsu now which is awesome for fitness and self confidence. It is also known to promote mental, emotional, and spiritual health and well-being. (Full Blog Post coming Soon)
- Bring your own healthy meals, so you’re not limited to fast food and gas station burritos. So gross…
- Yeah I know those side jobs pay good, but how much are you working and is the extra cash worth sacrificing your fitness time? (I know some of you are going to say yes)
- If you live nearby, run or bike to and from work. That’s what I used to do, 5 miles to work, then 5 miles home after shift.
- See if your Department can start an incentive for a higher fitness standard. For example: Someone who can perform 50 Pushups, 50 Situps, and a 1.5 mile run in less than 13 minutes is rewarded with a gift card, a free gym membership (for a month), or hell I’d do it for a few boxes of extra ammo.
- Incorporate some weight training into your range time. Its awesome for fitness and shooting fundamentals.
-Check out 5.11 Tactical’s Top Workouts For Police Officers or Barbend.com for Tactical and Functional Fitness Ideas. They have a ton of training plans from beginner to advanced, and even by age.
What it Comes Down To…
It’s not on the Police Department to maintain YOUR fitness. YOU have to make the decision to want to be dependable at work. YOU need to make time to get YOUR workouts in because it’s YOUR responsibility. I would even go as far as saying it’s YOUR DUTY to be fit as an Officer. And I would say it’s YOUR life, but as a Police Officer, it’s not just your life that’s at risk every day, it may be the life of someone else.
Have any better ideas for Law Enforcement Fitness? Let me know!
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