Now that we have examined the fitness tests required by police services and the different types of energy systems, it is time to discuss exercise selection.
Specificity
One of the “rules” of fitness is the rule of specificity. This rule states that a person needs to train for the end result. If you aim to increase the number of pushups you can do, then the exercise selection would be pushups! Training for a 10k run will not increase the number of pushups you can do.
Energy Systems Review
In the last Police Fitness blog, I discussed energy systems. The rule of specificity, combined with the energy system to be used, will determine your exercise selection.
ATP-CP System
This system is anaerobic and uses the stored ATP in the muscles for short, explosive power. Typically, we have 4 – 15 seconds of energy. The fitter you are, the longer this energy is available. An example of this energy usage would be grabbing a suspect and throwing them to the ground.
Anaerobic Glycolysis System
This system uses the glucose and glycogen stored in the muscles and liver to supply intense energy for activities lasting between 12 seconds and 4 – 5 minutes. Again, the individual’s fitness level will determine the actual time. An example would be a 100-meter dash or chasing a suspect.
Aerobic System
As the name implies, the aerobic system uses oxygen and either glucose/glycogen or fat as the energy source. Whereas the first two systems are anaerobic and utilize stored energy, the oxidative system breaks down the sugar or fat in the mitochondria to form ATP, which is then used as energy. One of the byproducts is lactate, which starts reducing the energy output to around 85% of a person’s aerobic capacity.
Police Fitness Testing (PFT) Exercise Selection
When examining the exercise selection used for police fitness tests, you can see how they include all three energy systems. The main systems tested, though, are the first two systems, as these are predominantly used in police work. Although I did a few longer hikes to get into a site, I don’t recall ever chasing someone for five miles.
The ATP-CP system is used during the “person” drag, the push-pull station, and jumping over obstacles or walls.
The anaerobic glycolysis system is utilized during the “foot chase,” which is usually three to five minutes in length. The aerobic system also has a part to play.
For those tests that include a mile-and-a-half run, the individual’s aerobic capacity is tested. Done properly, the aerobic threshold or anaerobic threshold of a person should be approached and possibly crossed as the individual reaches 85% of their aerobic capacity. The shuttle run test does the same thing as the mile-and-a-half run (2.4 km).
Using PFT for Exercise Selection
The experts who designed the various police fitness tests spent time looking at the energy systems police officers use in their daily routines. Rather than reinventing the wheel, you can review the exercises selected in the fitness tests to determine what exercise can be used in your routine.
Training Smart and Not Long
So often, the daily routine of police work negatively affects the police officer. When they come out of training, the officer is usually in the best condition of their lives. Very quickly, though, the extra shifts, overtime, and court time eat into an officer’s private time. The initial plans to stay in shape quickly get put aside. Slowly, the conditioning of the officer degenerates. This increases the possibility of officers being injured or unable to perform their duties adequately. The officer, the department, and the public suffer.
Many officers think they need to spend hours every week maintaining their conditioning. This is not true. The principle of specificity can help officers choose specific exercises that will enhance their performance.
How Much time is needed?
When planning a fitness routine you need to know what you are training for. Training to compete in the CrossFit games is different than training to be fit for work. If you are planning on running a marathon or even 10k’s then your training schedules needs to reflects those goal.
What is your goal?
If your goal is to maintain your conditioning and fitness for police work, two to three hours a week should suffice. Again, training smarter is the key. You will need to incorporate running, weights, and high-intensity work.
running as exercise
Most people don’t like running. “Jogging” is something we do to get into shape and lose weight. But jogging is not what is needed. Tempo runs and sprints are more conducive to police work. Jumping out of your patrol vehicle and chasing a “client” initially requires the ATP-CP system. Then, as you start your chase, the anaerobic glycolysis system kicks in.
Sprints will help with the first system, and tempo runs and/or 100m run repeats will help with the latter. These can be incorporated into your running sessions. There isn’t any need to run more than three miles (5k).
weight lifting as exercise
Lifting weights is a requirement for staying fit for policing. Your muscles need strength, endurance, and flexibility for not only police work but also everyday activities. The major muscle groups must be worked: the chest, back, core, and legs. Thirty minutes of intense work is all that is needed. The important aspect is to increase your intensity. You aim to maintain fitness to do your job effectively and safely.
Once again, you need to be looking at the first two energy systems.
high intensity exercise
High-intensity training is a must to maintain your conditioning for police work. That is not to say every session will be high-intensity. This will only lead to burnout. Rest and planning will enable you to stay healthy.
EXERCISE SELECTION
Since the developers of the police fitness test have already examined the exercises that test fitness, let’s revisit them.
Push-pull, jumping over hurdles or across a “ditch,” and climbing walls are used for explosive movements. These activities mimic those encountered on the street. Box jumps, split squat jumps, push-ups, pull-ups, and squat thrusts are some exercises to consider. Likewise, sprints and agility exercises can help.
One hundred or two hundred meter repeat runs, tempo runs (running at 80 – 85% max), hill runs, or stairs are some exercises that help with the glycolysis system. This system can also be trained through weightlifting. Reducing the rest periods and using fifty or sixty % of your one rep max pushes your system. High-intensity interval Training will also develop this system.
tabitha protocol
A big exercise program today is Tabitha training. This is four minutes of intense training that, if done properly, will improve your VO2 max. The training, done properly, is 20 seconds at 95% to 100% effort with 10 seconds rest. This is repeated eight times. Dr. Tabitha was training high-level cyclists who would be totally wiped after one of these sessions. The Tabitha training done in most gyms doesn’t push the participants to the 95% level.
high intensity interval training exercise
HIIT is an extensive exercise that will be done at 80 – 85% for 30 -45 seconds with a 10- or 15-second rest between exercises. This will go on for twenty or thirty minutes. Since injuries prevent me from running, I use HIIT once or twice weekly to keep my aerobic capacity somewhat healthy. This involves doing six to nine exercises with a 45-second work period and 15 seconds of rest. The circuit is repeated three or four times. I measure my heart rate with my Apple Watch and try to stay at an average of 85% of my maximum heart rate.
norwegian 4 X 4;00 conditioning protocol
This exercise program is designed to increase your endurance and V02 Max. You do four sets of intense work followed by three minutes of rest or light movement. It was designed for runners but can be adapted to an outdoor or stationary bike. The work sessions will be at 85% of your maximum heart rate (HRmax). It is similar to the HIIT mentioned above but uses either running or cycling as the exercise.
heavy bag work
If you have access to a heavy bag, your interval training could be done on it. Make sure you wrap your hands for protection. Start with two-minute combinations and one-minute rest. Work up to the standard three-minute on-one-minute-off routine. Punches, kicks, or even baton work can be utilized. Again, the work intensity must be around 85% of your HR max.
slam balls and kettle bells
I have a thirty-pound and fifty-pound slam ball. This is a rubber ball filled with sand. You pick it off the ground, lift it over your head, and slam it to the ground. The fifty-pound ball can be lifted close to your body and thrown over your shoulder.
Kettlebell swings are another great method of increasing your heart rate. I will use both two-handed and one-handed swings.
barbells and dumbbells
Higher-intensity work, with lighter weights, can also increase your heart rate. Working in time slots, you pick two exercises and do one after the other. Pick a weight that you can lift ten times but not eleven. Chest presses and rows are completed back to back. I will do five chest presses and immediately do five rows. I aim to do as many as possible in fifteen minutes, resting as needed. Chest presses/squats could also be the two exercises.
The Goal of Exercise Selection
The goal of exercise selection is to pick exercises that mimic the activities that may be expected of police officers. Then, the goal is to arrange the exercise to train and condition the three energy systems.
knowing your fitness level
If you have “let yourself go” and are out of shape, your initial goal is to get back into shape. This requires you to train smart, start slowly, and plan your progress.
If you have been exercising regularly, evaluate what you are doing and ensure the three energy systems are properly trained. Your Training goals are for you to be in the proper condition to safely and efficiently perform your duties.
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