Training for Law Enforcement?

@ CT

In your podcast interview you mentioned training with a functional aspect (ie being as strong as you look to protect your wife). It got me curious how do you train law enforcement?




Eagerly waiting for your response…if you can fit it in a forum.

I am a veteran cop (27+ years) and a former competitive powerlifter. I have no idea what CT’s response is going to be, but here is where we are unique and difficult to program when you talk about “functional” training for what we do. With every sport, the athlete has a warm up period, can get the blood flowing, maybe some stretching, some preworkout nutrition etc. A cop does not have that luxury. You can literally go from sitting in your car for hours bored to death, to fighting for your life in the blink of an eye. To somehow program for this type of “function” would be challenging to say the least. Here is how I envision it. Sit on your couch and watch TV for an hour or two…have your trainer randomly pop into to your house and yell “LETS GO.” Jump up,sprint 100 yards at full speed, get into the squat rack with 225 loaded up and squat until failure. BTW you need to be wearing a vest, gun belt and restrictive wool trousers. Come to think of it, I might go market that workout…forget I mentioned it lol…

1 Like

I’m actually in the process of trying to promote something with our department. I’m a Certified Strength & Conditioning Specialist and Tactical Strength & Conditioning Facilitator through the NSCA. Certs help me get their attention but experience is the true value.

I think a cop falls intro the GPP category. Strength, speed, mobility, endurance, etc. It’s tough to train for everything. I think the average cop needs to be able to move their own weight (push ups & pull ups), run fast for a couple hundred meters, and recover quickly (while pausing to see where the suspect ran or stalling during a ground fight). It’d be nice to have some specialized fighting training of some sort but I haven’t found a way to fit this in my program.

This is all assuming the cop is not overweight and suffering from poor hip & shoulder mobility. I think it’d be a win if I could get my co-workers to meal prep and work their posterior chain to battle the effects of sitting in a car with gear on all day.

1 Like

There are several programs on here that train all the aspects of fitness. Explosiveness, strength, and muscular/cardiovascular endurance. The zombie apocalypse program and athlete lean, athlete strong are two great programs that would be great for LEOs. It definitely helped me with my fire fighter fitness. Stay safe out there

Don’t know how CT coaches for law enforcement however I would suggest having a read of Tactical Barbell 1 & 2. Great wee books!

I agree I am just wondering his approach as his makes me think differently about training.

It’s hard to answer that since “law enforcement” have different functions. A SWAT member will not need to train the same way asa regular police officer for example. Especially since here in Quebec the SWAT (called GTI here) physical tests are HEAVILY slanted toward having an inhumane cardio. I actually know some police officers who had to basically stop training with weights while they were preparing for their tests. So most GTI people are pretty small, more like smaller Crossfit people. Compare that to the US where the SWAT members tend to be very big and strong people.

In that regard if someone in Quebec wants to be part of the GTI I would train him/her pretty much like I would train a Crossfit athlete.

If a person wants to be in the anti-gang task force then I would focus more heavily on maximum strength and size work; training them a lot like I would train a strongman (same thing would be true for a prison guard).

A highway patrol cop might actually need to focus more on preventing lower back issues from being seated for 8-10 hours per day (and the Sam Browne belt itself can cause lower back issues, especially in women).

Basically I look at what the person must do during his work and what his/her weaknesses are and plan accordingly.

1 Like

wow insightful response. So when you release a program its more about the methodology than the program itself? Do you want us to edit the accessory work to work on our own weaknesses or do the program 100% as is?

I actually dont like to post programs in articles but its something we have to do. I always teach people in my seminar to plan the first lift of the workout and use the other ones to correct your weaknesses. So yeah, the programs are for illustration purposes and you should adapt them to address your own weaknesses


based on your response could every program or method be suboptimal if one hasn’t done any structural balance assessment or weakness identification period?

I’ve known for too long that my lower back, lower traps and external rotators are limiting my potential.

Mad props for knowing what a Sam Browne is… you obviously know someone in the profession.


Here is a slide from the seminar I’m currently giving in Australia

  1. My wife studied to be a police officer, went to the academy but didn’t work out

  2. I’ve trained quite a lot of police officers

  3. I have tons of friends in the force

  4. I like history :slight_smile:

Time to re-read this article by you Sticking Point Therapy

@Christian_Thibaudeau this is very good from 915 (below) how would I get better off these chest for standing military press?

For squat workouts:
If you lose position (bending forward) at the start of the lift, do paused squats (pausing for 2 seconds in the bottom position) or 1.5 squats (going all the way down, going back up halfway, going back down and then completing the lift). In both cases, focus on maintaining a stable torso.
If you lose position at the midway point, do front squats or paused squats (pausing for 2 seconds at 90 degrees on the way up) while again focusing on keeping a stable torso.
If you lose balance at the end of the movement (weight shifting forward), do slow squats (going down and up very slowly, about 4 seconds) or squat good mornings (do a good morning and when the torso is bent over, squat down into a full squat with the same back angle, then stand back up extending the legs and back until you’re standing straight up).
For deadlift workouts:
If you’re weak off the floor, do deficit deadlifts (deadlift while standing on a 2" block), floating deadlifts (stand on a 2" block, but don’t let the bar touch the floor; the bar “floats” 2" above the floor while you hold the position for 2 seconds before each rep), or Sumo deadlifts.
If you’re weak just below knees, do snatch-grip deadlifts from below the knees (in power rack or weights on blocks) or Romanian deadlifts.
If you’re weak above the knees, do deadlift with chains (or reverse bands) or snatch-grip deadlifts starting above the knees.
For bench press workouts:
If you’re weak off the chest, do paused wide-grip bench presses (pausing 2 seconds just above chest on every rep) or dumbbell presses (using the fullest range of motion possible).
If you’re weak in the mid-range (arms about 90 degrees), do push presses or incline bench presses.
If you’re weak in the last portion of the lift, do decline bench presses with a close-grip or 4-board presses.

Sorry CT I should have read this article because you taught us how to plan How I Added 100 Pounds to My Deadlift in 2 Weeks