Im a 38 y.o. patrol sergeant for a municipal PD. I did the requisite searches here for LE fitness programs and learned a lot of good stuff. As a matter of fact, I just started the "Westside Skinny Bastard" program and based on my soreness after my first week on it I can see that its addressing some issues I had been ignoring.
I know that a number of threads have addressed this issue, but I want to throw my twist on the discussion. Many of the larger guys (larger than me at least at 5'11" 180lbs) advise the get bigger/physical presence/fight muscle approach, which I agree with, but IMO there are a number of physical issues a Cop has to address.
Aspects as I see them:
-General fitness and weight control: Patrolling around in a squad car for hours and the average cop diet isnt ideal.
-Immediate physical activity: You can spend most of a shift doing little physical activity; report calls, checking doors etc. and then 5 min. before quitting time you may have to bail out of your car, sprint after a suspect while wearing 25-30 lbs of gear (vest, boots weapons etc.), jump a few 6' fences, tackle a guy and wrestle him into cuffs. Thats usually when knees, backs and hearts give out.
-"Fight Muscle" vs. "Pursuit Fitness": Pretty self explanatory. You want to be as big and strong as you can get, but you also want to be able to chase down the BG and that can require some endurance as well as anaerobic effort. By the time ive sprinted a few hundred yards and leaped a fence or two in gear and boots my quivering legs are more disconcerting than my CV recovery.
-Gear Wear: Something I see little discussed. Standing and/or walking a shift with the duty belt on. I believe that the 4-6 older cops getting knee replacements in my dept. are due to this. A duty belt can weigh in at a good 10-15 lbs and the weight and pressure on the back, hips and knees take their toll. Not to mention what it does to your sprinting, climbing, jumping ability. Whats the best way to deal with those effects?
Any recommendations, advice or even some additional fitness requirements of the job that I havent thought of would be appreciated.