T Nation

Cop/SWAT Workout Ideas?

Just wondering if there are any fellow members who may be cops and are willing to exchange any workout/conditioning ideas? I’ve read the cop workout article on this site but I’m craving for more. Stuff that would help with foot pursuits/wrestles/dragging items/climbing etc. Also any lifting splits/programs that would help with shitty shift work.

Something that would assist one wanting to do SWAT at a later date.

Check out mntathlete.com/militaryathlete.com (same coach for both sites, much overlap).

I’m not a cop, but I’m a Marine, 0311 infantry MOS so there is some carryover.

If you don’t want to program yourself I think WS4SB III is a good template for building strength, size and conditioning. Conditioning can be achieved though through the inclusion of energy system work as directed by Defranco. Perhaps the emphasis can be taken away from shorter distances; 20-40 yards, and placed on longer distances 100-400 yards to better meet your needs.

Otherwise PM me for additional advice.

bulldog,

Love the site; excellent link.

That is a good site-definitely check that out-

Also, not that I am recommending it-but a lot of cops and military are doing crossfit now. I am paramilitary for the government and kind of do my own thing-like a hybrid of Waterbury’s stuff and very very little rest and complexes for energy systems work.

My workouts are posted in the training log section under “Alpha’s work” if you want some of my lame ideas…

http://www.crossfit.com/

crossfit will definitely get you where you need to be cardio wise - the down side is you’ll look like a homosexual swimmer

[quote]stclair20 wrote:
crossfit will definitely get you where you need to be cardio wise - the down side is you’ll look like a homosexual swimmer[/quote]

Not keen on crossfit nor looking like a homosexual swimmer! Looked at crossfit a while ago. It might make me run all day but it won’t help me in a wrestle if I’m 80kg dripping wet. A lot of the shit on the street are on the gear and the meth as well. This makes for a deadly combination when you add weapons to the picture. I want size and speed. I’m 104kg at the moment and don’t want to get smaller. I just was looking for some other alternatives.

Military athlete looks the goods.

how does the police force in australia work? are there city cops like USA or federal cops like the RCMP of canada?

[quote]HolyMacaroni wrote:
how does the police force in australia work? are there city cops like USA or federal cops like the RCMP of canada?[/quote]

Each state has it’s own police department which controls most of the crime within the state. We also have federal police which I would say is the equivalent of your FBI. They mainly deal with drug traffiking, terrorism, child pornography and assist overseas.

I’m popo; I just lift (Olympic lift) and do some cardio. Most of the swat-type guys I’ve seen do pretty much the same thing as me, except they more bodybuild than oly lift.

You can do pretty much anything as long as you get some resistance training and cardio in. Don’t forget to shoot some. A lot of guys struggle with shooting high scores.

I’ve been training my little brother who just started the academy. We are trying to get him to bulk up cause he’s just a beanpole at this point, a total beginner. This is what he’s been doing to build the foundation.

Day 1 5 x 5
Deadlift
Chin-ups
Bench Press
BB Row
Skullcrushers

Day 3 4 x 10
Squats
1 armed DB Row
DB Shoulder Press
DB Lunges
Hammer Curls

For a third day I’m adding some heavy bag work, medicine ball throws, and farmer walks to help with cardio/endurance. After 6 weeks I’m gonna have him do a different variation sumo deadlifts, pull-ups, underhand row, db bench press, front squats, etc.

This is for a guy who is 6 foot 2 155lbs so he has some serious eating to do. Thanks for the copland article mention, good read I forwarded it to him as I will do with the militaryathlete site.

[quote]bundy wrote:
Just wondering if there are any fellow members who may be cops and are willing to exchange any workout/conditioning ideas? I’ve read the cop workout article on this site but I’m craving for more. Stuff that would help with foot pursuits/wrestles/dragging items/climbing etc. Also any lifting splits/programs that would help with shitty shift work.

Something that would assist one wanting to do SWAT at a later date.[/quote]

Are you serious right now? “craving for more” get a life dude. The only pursuit your going to be in is the one where your chasing the krispy kreme driver for that last jelly doughnut and the only thing u will be wrestling is the idea of whats for lunch? 5 hotdogs or some more “pork” the only thing you will be draggin is your fat fuc*kin gut and you dont have to worry about climbing, the only climbing you will be doing is up into the next booth for that after lunch milkshake at the nearest stab and grab

^^^Not sure if your kidding or not, but not all of us are like that.

good to see some LEO’s looking to be strong. I out squat my cities highest 1RM squat on the police force. not that that correlates with doing well in physical police work. But caber [small caber stick] tossing does, and i do that better too. Sad face.

But you have to be hard as a hookers womb to get on tac team so im sure they dont slouch.

Good job avoiding crossfit. WS4SB is a really versatile program that will keep you both conditioned and strong.

If you are looking to become tac team later on then be sure to pursue athletic excellence as opposed to just athletic decentness. I hear tell it makes selection much easier. Look to the mentall hard shit when it comes to conditioning [ie. sand bags, prowlers and sprint effort conditioning] and you will be better prepared for the physicla rigors of selection.

Also, shoot. a lot. and reload. a lot. do stoppage drills. a lot. with all your standard issue units [especially the AR mini variants if your dept uses them].

good luck sir.

-chris