Police Fitness >> Browse Articles

Browse Fitness / Wellness Articles

  • +15

    Getting Back Into Running After Injury or Long Time Not Running

    Getting into a running program after an injury or just starting running for the first time ever or many years is very tough. For one, the joints, soft tissues, and bones can all be injured by common “overuse” injuries such as: * Shin Splints * Very Common Knee Tendinitis * Runner's Knee (PFS) * ITB Syndrome * Heel Injuries (Plantar Fasciitis) ...
    Rated +15
  • +15

    Surefire Strategy For Beating Physical Fitness Test Fatigue

    How many of you have taken a physical fitness test (PFT) and did not score as well as you have in the past during your own workouts? Often by the end of a PFT, you will be fatigued and the last cardio test will be slower than normal workouts scores. Here is an email I received that I think we all ...
    Rated +15
  • +27

    Pull-ups: I Want to Do More - But Man They Are Hard!

    Pull-ups: I Want to Do More - But Man They Are Hard!
    The Pull-up is the great equalizer when it comes to hard exercises to master. Questions from how to do more, how to do any, how to ace pull-up fitness tests come in all the time. Over the years, we have created and used many workouts (like the ones below) to improve pull-ups, but one of the first elements you should consider ...
    Rated +27
  • +14

    Cardio Exercise and Resistance Exercise: Which to do First?

    If you are like a majority of the people who exercise regularly, often the question of what do you do first - Cardio workouts (Running, swimming, biking, cardio machines at the gym) or Resistance training workouts (lift weights or PT) is discussed. This article will further discuss that question on several different levels. What combination is best for the following common ...
    Rated +14
  • +43

    Self Motivation - The Difference Between Wanna-Be and Gonna-Be

    Most people who email me are pretty motivated but need guidance on how to get to a new level of fitness and health. From the unfit seeking to getting healthy and lose weight to the athlete seeking to change from a sport workout routine to a military workout routine to better prepare for the different challenges that the military provides, I ...
    Rated +43
  • +12

    Running Distance vs. Running a Timed Run Fitness Test

    Sometimes we think we are in shape because a "test looks easy" or "you were in shape in high school", but many people fail to prepare for a fitness test and wind up realizing they need to change their training AND their thinking.  Check out this email: Stew - I run all the time 4-5 days a week and usually get ...
    Rated +12
  • +9

    Running and Your Heart Rate: What You Need to Know

    Here is a great question from a sailor seeking to better his PFT run time and has gathered extra information about training with heart rate monitor training. _How much emphasis should I put on target heart rate while training for the PRT run? The Navy PRT web page says the target heart rate for my age group (25 years) is 117-146bpm, ...
    Rated +9
  • +12

    Bodyweight Exercises - Create Your Own Workouts

    Calisthenics, or bodyweight exercises, originated thousands of years ago in ancient Greece and have been a major component of fitness in athletics, military, law enforcement, and daily fitness for home workouts without equipment. Here is a request from a Perfect push-up customer seeking to do more exercises without having to go to a gym. A note from a reader: I need ...
    Rated +12
  • +21

    The ABC’s of Hydration and Eating for Police Fitness

    The ABC’s of Hydration and Eating for Police Fitness
    When to eat and what to eat are constant questions that affect your fitness performance, weight loss / gain goals, as well as overall health.  I was recently challenged with a question by email that asked, "What should I eat/drink before, during, and after my workout?  My goal is to perform better in my running, swimming, PT test and following spec ...
    Rated +21
  • +16

    SWAT Fitness: Common Denominators of Success

    After spending more than a decade helping people become members of Special Operations units in every branch of the military and SWAT Teams in federal / state / local law enforcement agencies, I have seen a few common denominators that spell success, or graduation. Ask "did you think about quitting" to any member of a Special Operations unit in the military ...
    Rated +16
  • +18

    Balance Out Your Pushup Workouts

    People who exercise and those who do not, often neglect the upper back and rear shoulder muscles. Life has a way of bowing your upper back and rolling your shoulders forward. In technical terms, we are basically “internally rotated” with the shoulder girdle. Many things in life "internally rotate” us such as driving, sitting at a computer, playing video games, texting, ...
    Rated +18
  • +26

    Running in the Cold

    Running in the Cold
    Usually, after 8-9 months of challenging running and calisthenics based workouts (see Solstice Plan), I am ready for a few months of non-impact aerobics of indoor swimming and biking for cardiovascular workout options. However, this year, I have tested out some gear during the 30 degrees days of the past month and feel like pushing it a little during the winter ...
    Rated +26
  • +1

    Cooped Up Inside? Sounds Like You Need Some Workout Ideas

    No matter what your situation is, some days you just cannot get outside or to the gym to exercise. Here is a great routine that you can do in your bedroom, hotel room, or whatever keeps you inside. "Hey Stew, I need some help with a quick indoor routine as I am currently stuck inside due to baby, weather, and ...
    Rated +1
  • +14

    Fat Reduction Goals and Nutrition Tips

    When to eat and what to eat are constant questions that affect your fitness and health goals as well as your weight loss desires.   I was recently asked a question by email that asked, "What should I eat/drink before, during, and after my workout?  I am 40 years old and my goal is to look better and be healthier. I need ...
    Rated +14
  • +4

    Core Fitness for Recruits

    Soldiers often contact me to update me on what they are doing for physical training.  Their fitness training cycles usually vary a great deal from basic training to maintenance training while overseas or preparing to go overseas.  Recently, in an AP article that was featured at Today Online, many combat veterans are adding sprints, agility drills and core exercises to build ...
    Rated +4
  • +11

    Need to Lose Weight and Get Fit for the Streets?

    Need to Lose Weight and Get Fit for the Streets?
    Often young men and women ask me about training for the military and police officer professions, but unfortunately most of them (about 60% who email me) have to lose weight in order to meet the minimum requirements for the height and weight / body fat standards.  The military refused more than 47,000 people due to not passing the height-weight / body ...
    Rated +11
  • +19

    Fighting Disease and Illness with Fitness

    Fighting Disease and Illness with Fitness
    We have all heard that daily exercise and eating a healthful diet can help you fight many diseases and illnesses to include diabetes, heart disease, osteoporosis, and even cancer. This weekend in Tucson, AZ, I had the honor to meet a woman who donates her time to help people fight cancer through exercise. The “Sarge,” Anita Kellman runs the "Beat Cancer ...
    Rated +19
  • +9

    Fitness Standards We All Should Attain

    Fitness Standards We All Should Attain
    If you have read my articles and books in the past, you will see a common thread in all of my writings: _Surpass the minimum standards in physical fitness testing if your profession (or life) is physically demanding._ This mantra holds water with military, law enforcement, fire fighters and other public servants who daily job requirements have physical challenges that can ...
    Rated +9
  • +6

    Breathing During Exercise and Daily Activity

    This week, I received an email from an Army Soldier who was having a difficult time running a few months ago. His breathing patterns were so erratic that he was basically hyperventilating while running his two mile PFT run. Once he started breathing properly as well as exhaling FULLY, he was able to perform better in the run – not only ...
    Rated +6
  • +22

    The Importance of Breathing

    The Importance of Breathing
    Breathing – of course it is important in everything we do. From athletic performance, shooting, and relaxing, we all have had to control our breathing in some fashion. But did you know that you can speed up and slow down your central nervous system by learning some breathing techniques? Did you know you can fail a running test one day and ...
    Rated +22
PoliceLink School Finder

Save time in your search for a criminal justice degree program. Use PoliceLink's School Finder to locate schools online and in your area.

Get Info

* In the event that we cannot find a program from one of our partner schools that matches your specific area of interest, we may show schools with similar or unrelated programs.

Recent Activity

Photo_user_blank_big
yjtaww commented on: "hytuku oisfre", 5 minutes ago.
Eagle_and_flag_max30
36TR posted in: "Obama Uses Coffee Cup to Salute Marines", 11 minutes ago.
Photo_user_blank_big
guy699 received the quiz result of "You wouldn't be a police car. You'd be getting st...", 40 minutes ago.
Photo_user_blank_big
guy699 received the quiz result of "You handle danger with Courage", about 1 hour ago.
Photo_user_blank_big
guy699 received the quiz result of "You'd be a Dodge Charger", about 1 hour ago.