T Nation

Program for Cops


OK here we go ....this is what a police officer needs
1- Get a serious grip
2-Fast, run fast
3- A killing posterior chain
4-Good rotator cuffs
5-big and lean to have command presence

plus limited time on nutrition and work out cause most have families......so T-Nation members and to the Gurus also your mission is to see what program on this site is good and put the links calling everyone ...lets see what u think and give a reason why you feel its the best.....thanks all



Check out Crossfit. It is oriented towards police/military conditioning needs. It is also a great "off season" GPP workout, IMHO.


P.S., looking at your avitar, I bet Crossfit will be a good fit for you. Big emphasis on pull ups.


guys like i said im talking about T-Nation programs.... not outside stuff... read the thread thanks any how


Have you seen Copland Training by Streetbull? It is a prety agressive twist on a 5x5 routine.



For clarification in my little bird brain: are you discussing training for an existing LEO or academy prep?

It seems to me that those getting ready to succeed(survive) an academy would be better off following a running and calisethics program. This would be more in-line with the type of training they will be doing for the next 6 months. Where as a on-duty officer could greatly benefit from some of the heavy lifting or mma focused programs in the archieves.


ok programs for guys already working as a cop not ones in the acadamy.......guys that are street cops who drive in a car..........programs for them......cop land is good ..theres one ....ok all get thinking.......pick T-Nation programs and put it on here.thanks guys


Why not just westside 3 days a week?

Seems to have a great mix of strength and conditioning. If you eat enough, you will grow.

Dave Tate's Eight Keys article would provide an excellent start. Here is the last in the series with a sample routine.



ok there we go .....theres two the westside and copland...lets go give me ideas.......now for the westside....the true kind or should the rep in place of the DE like in westside for skinny bastards?.......so more ideas.....more ......plus tonight if i can have some top trainers give ideas thats great


Westside for Skinny Bastards would work well, so would Total Body Training, Strength Focused Mesocycle by Waterbury, EDT by Charles Staley, OVT by Thibs.

Shit, any of the total body programs on this site would work well.

I started Westside for Skinny Bastards 2 weeks ago and I am loving it.


ok maybe we can get input from some people on the prime time......what about it T-Nation can we get input in here from the greats....


My Designer Athletes program would work great for you. If you want some fun stuff to throw in, check out Joe D.'s strongman for athletes; possible GPP work for ya.

Stay strong


You also need to counteract potential damage to low back from long hours sitting in the car, AND you need stress relief.

I think Olympic lifts and strongman events are a great place to start


wow.....not thats great ....thanks....now more more guy ....I love it


here's a couple things i've found you need:

deadlift-for overall strngth and throwing people around.

sprints-for chasing people down (plus, there isn't any reason to run for more than a few blocks)

knuckle pushups-to condition the fist/wrist for impact (we've had 4 people break thier hands hitting people this year)

stretching/joint mobility daily-sitting in a car or standing at a crime scene for long periods of time tends to make ya stiff. i take strtching breaks every hour or so at work, just to keep from tightening up.

rotator cuff-again, fighting with people (we had one guy tear his rotator, and was off for about five months)

also, a couple things i found-protein bars are a lifesaver-i miss my lunch prolly half the days i work, so it's nice to be able to eat something high in prtein/vitamins instead of hitting Donutland.

the pistol belt is about 20 lbs, and is hell on your hips/low back. that's why so many cops have bad backs...again, streching and deadlifting.

also, forearms strength is nice when you're trying to cuff someone who doesn't want to go to jail. i have worked my foreamrs hard since i started lifting (10+ years), and when i grab on to someone, they usually realize they're not gonn aget away..

hope this helps. also, check out StreetBull's articles-he has really good points in there...


Try These workouts:

1)30 rounds of:
Right-arm dumbbell snatch, 1rep
Left-arm dumbbell snatch, 1 rep
1 Weighted dumbbell pull-up

Don't change dumbbell mid-round.

2) Five rounds for time of:
-Run 800 meters
-15 Dumbbell thrusters (deep squat push press)
-15 Pull-ups

3) For time:
-50 Box jump, 24 inch box
-50 Jumping pull-ups
-50 Kettlebell swings, 1 pood
-Walking Lunge, 50 steps
-50 Knees to elbows (Pullup position,lift knees to elbows with abs)
-50 Push press, 45 pounds
-50 Back extensions
-50 Wall ball shots, 20 pound ball (throw ball into air and catch, drop into squat and back up to throw again)
-50 Bend-and-Thrust
-50 Double unders (jump rope passes twice under feet)

4) Five rounds, each for time of:
-20 Pull-ups
-30 Push-ups
-40 Sit-ups
-50 Squats (body weight, ass to ankles)

Rest precisely three minutes between each round.

5) -Four rounds for time of:
-Run 400 meters
-50 Squats (body weight, ass to ankles)

6) Do any exercise Tabata style. 20 seconds of max reps, rest 10 seconds. Repeat for 8 rounds.

It's going to make you stroooooong.


thanks for the Idea but not what we are looking at thats crossfit at its best and were not trying to get ready for the acadamy....we are out on the street and time is not on a family mans side who makes arrests makes overtime to make extra money and comes home to watch the kids so his wife workes...we want training economy the most bang for your buck but thanks anyway


BJJ and Strongman training/ powerlifting.


We have similar occupations. Preparing for that really bad day of shooting, moving, and communicating while possibly being injured is what seperates the protectors from the protected. The powerlifting and working with weights is going to give the strength to grapple and the size to intimidate, but we also need to have the ability to run up 3 flights of stairs and put rounds into bad guys with some degree of accuracy, or punch and kick several guys at one time without getting tired.

I understand the time vs family vs training issue completely. Hold your kids and bang out 20 squats. Put them on your shoulder and go up and down your stairs 10 times. Train for that bad day, and every day will be good. I'm not telling you anything you don't already know though, I apologize if I seem like I'm lecturing. Be safe out there bro. If you find a good program, please post it. I'm always looking for good training for my guys.


Here is my 2x per week routine. I am an LEO aged 47, 6'2; 210/ 18% BF.:
1) Leg curls (all 1 set / 8-12 reps to failure, with a 4/2 cadence, minimal rest between exercises, no more than 30 seconds, preferrably 10-20)
2) Leg extension;
3) Leg press (bad back, can't do squats);
4) Dips, negative only, 35# 10 second cadence, 10 reps;
5) Triceps extension
6) Chins, negative only 35#, same as dips
7) Bicep curls

Rest for five minutes, then:
High Intensity Interval Training consisiting of: 2-25# dumbells, one in each hand hanging at my side. Go into a squat and as I straighten my legs, either curl the dumbells or press the dumbells. Do as many reps in control as you can for 20 seconds, rest for precisely 10 seconds and repeat. Complete a total of 8 sets. My heart rate at the end of this is usually around 180BPM, which is down from about 195, which was a little high for my age. I have been doing this HIIT for about 2 weeks and found I have
more energy now than before.

Total time: 4 minutes for HIIT, 25 minutes total gym time. Very efficient for busy people. Works for me.