What sort of fitness training should I pursue for a future job in law enforcement?

[bankythehack]

I've worked out in various ways off and on for years. I'm in ok shape, but know I can greatly improve.

So what sort of fitness routine should I follow to best train myself for police work? Most of my previous workouts have been cardio and bodybuilding based, but I fear that a bodybuilding emphasize will buid alot of bulk, ornamental muscle that could be potentially be detrimental to duty performance and slow me down when it counts.

So I've just been focusing on strength training and cardio stuff. Mostly compound/olympic lifts (squats, deadlifts, bench press, military press, etc). Thinking about throwing Kettlebells into the mix. I'm also doing alot of running, box jumps, pushups, burpees, pullups, etc.

Sometimes I just can't say no to picking up an EZ bar and doing some bicep curls, even though they're mostly just for appearances.

Suggestions and criticisms always welcome.

[Switchback]

Have you tried the search function on here? It is pretty decent.

I know this will come to a surprise to several on here (it's a little sarcasem), but I would suggest you look into CrossFit. There are a few threads on RP about it. You can also find a TON of sites online. Some of my favorites are Welcome to CrossFit: Forging Elite Fitness, CrossFit Football, Oceanside Crossfit, www.crossfitchicago.com, CrossFit 10, CrossFit Central: Building a Fit Community - Home, and optimum performance training.

You will note that crossfit is NOT a normal strength training routine, but you will get strong. It is very functional and many in LE, the military and FD have flocked to crossfit for the real-world benefits it provides. In fact, the US Marines have adopted it as their fit routine and FLETC is using it in the acadmey.

[bankythehack]

Have you tried the search function on here? It is pretty decent.

Well as decent as it may be, it didn't help me out. Tried 4 different searches, all with no results. Wouldn't be posting a new thread if I didn't find an old one that answered my question. Also the 18 second wait period between searches didn't really encourage me to keep trying.

I know this will come to a surprise to several on here (it's a little sarcasem), but I would suggest you look into CrossFit. There are a few threads on RP about it. You can also find a TON of sites online.

You will note that crossfit is NOT a normal strength training routine, but you will get strong. It is very functional and many in LE, the military and FD have flocked to crossfit for the real-world benefits it provides. In fact, the US Marines have adopted it as their fit routine and FLETC is using it in the acadmey.

So CrossFit is the real deal? I checked them out because they sounded like something that would be applicable for this type of work, but the people just creeped me the hell out. I went to do 2 different CrossFit gyms in my area and they both gave me a bad vibe, like they were con artists or something. The normal gym dues were like $900 a year, plus they wanted me to pay for all these classes and seminars, it just reaked of a scam to me. It was the same vibe I got when I went to "coffee" with a guy from Primerica (notorious pyramid scheme).

I hear alot about the Workout Of the Day, is that really all that most CrossFitters do?

[Switchback]

Crossfit gyms do tend to be expensive. Where normal gyms may charge you $35 a month, they don't care if you show up or not and you are on your own. Should you want to take any classes, you often have to pay more.

Crossfit, on the other hand, is all class driven. This is great, as the whole routine is about intensity and most push a little harder in the class environment. Also, most gyms require a series of private training sessions to get you up to speed before you go into the WODs. Many of the lifts are technical and tehy want you to be able to perform them without too much risk of injury. We often do "tune-ups" with members at my gym prior to WODs with technical lifts (or for members weak in certain lifts).

Now, in terms of the "pyramid scheme" and extra seminars, I am not sure what you are talking about. There are certifications offered by crossfit across the country all the time. They are, by no means, required. We do an occasional seminar at my gym. It is at no cost and it may cover the fundamental lifts of crossfit or nutrition... no scams that I can think of.

I have been to several crossfit gyms across the country and never got that feeling. Now, if you were to say that tehy act like a cult.... well, that I really can't argue. Either you love it or you hate it. There really is no medium for most people.

There is nothing to say that you cannot do the WODs in a traditional, globo style gym. I did for over a year and a half until a gym opened in my area. They tolerated me (at best). All you really need is a squat rack, a lot of weight, a medicine ball, a rower, a pull-up bar and a section of free wall (for wallballs and handstand push-ups). If you can find somewhere to hang rings, you are really in good shape.

Love it or hate it, few argue the good results that can be had. You are not killing yoruself, going heavy all the time. There are max load days every now and then, but anyone who has done a lot of them knows how hard they can be on yoru body. Everyday is demanding and it is always building on yoru cardio... even when not running/rowing. I got into it because of a back injury and I really have not ran in 3 years now. With that said, my fit tests have 1.5 mile runs and I am sitting at 10 min without much effort at all.

I worked really hard for a couple years to gain weight and strength. I was worried about losing strength and weight. I came into it benching about 350. My bench actually went up to about 385 without doing the normal (repititious) weightlifting routine.

I can't say that it work for everyone. I can't say that everyone would like it. I will say that it has worked for a lot of people in my gym (everyone from cops & firemen to middleaged soccer moms). I am a 200lb 38 year old still smoking most the younger in both speed and strength in the gym and on the street. It works for me.