Police Fitness >> Browse Articles

Browse Workouts Articles

  • +90

    Ace Any Law Enforcement Fitness Test

    Ace Any Law Enforcement Fitness Test
    Prior to basic, boot camp or police academy, personnel line up to take their physical fitness tests (PFT). Though each service and agency differs in testing exercises and measuring criteria, most personnel labor over this event for several weeks prior. But for those who properly prepare themselves, the PFT can be just another workout. Here are the exercises of all the ...
    Rated +90
  • +17

    Mastering the FBI Fitness Test

    Mastering the FBI Fitness Test
    Here is an email from a FBI candidate who failed the FBI PFT the first time around. _Stew, I wish I had used your "FBI PFT workout":http://www.policelinkfitness.com/fbiaccostphf.html about 10 weeks ago, but I am on it now and seeing good results. However, I am still having issues with the runs and the situps. What do you recommend to do in addition ...
    Rated +17
  • +35

    Upper and Lower Body Workouts Using Super-Set / Pyramid Methods

    Upper and Lower Body Workouts Using Super-Set / Pyramid Methods
    Many people like to do calisthenics based workouts using pyramids and super set routines. In fact, with the right mix of exercises you can create a perfect workout that balances the entire body. Here is a question that prompted the following article: _Stew,_ _Do you have any lower body workouts in the pyramid form? I would like to put together a ...
    Rated +35
  • +5

    The Perfect Pushup System Helps Develop the Perfect Punch

    The Perfect Pushup System Helps Develop the Perfect Punch
    Everyday, at least one of the emails I receive is from someone (male or female) seeking to improve pushups performance. Some maybe trying to do 10 pushups and others are attempting to get over 100 pushups in a two minute period to ace their physical fitness test (PFT) requirements. Over the years, I have developed several methods to increase pushups as ...
    Rated +5
  • +20

    Fitness Training and Police Work

    Fitness Training and Police Work
    *+Flexibility is Key+* First of all, a police officer should be flexible with an ability to move at a moment's notice. After hours of sitting still, jumping out of a car and chasing someone at full speed can injure even the most athletic individuals. Stretching at least your legs and lower back throughout the day and on a daily basis with ...
    Rated +20
  • +4

    Swim Workouts for Cardio

    Swim Workouts for Cardio
    During the winter months, many people who email me usually are looking for an alternative to running outside. In other words, what can they do inside to still workout. This week’s focus on indoor fitness activities is on swimming. Many clubs, community centers, and YMCAs have indoor swimming pools to use during the year. Here is what I like to do ...
    Rated +4
  • +9

    Fitness Training and Police Work

    *+Flexibility is Key+* First of all, a police officer should be flexible with an ability to move at a moment's notice. After hours of sitting still, jumping out of a car and chasing someone at full speed can injure even the most athletic individuals. Stretching at least your legs and lower back throughout the day and on a daily basis with ...
    Rated +9
  • +11

    Pushups for Time - Pushups to the Extreme!

    This week I received a fun email from a former Marine who likes to push himself still and those around him. He writes: Stew, I have been using your workouts to get my pushups up to 100 in 2 minutes (as a Marine we focused on pullups as you know) and got it last week. Now I an thinking of doing ...
    Rated +11
  • +2

    Situp and Curlup Tips

    This week’s article deals with a portion of the physical fitness test found in every branch of service and law enforcement agency. This is one element of the test that many people either barely pass or just fail. The sit-up or curl-up is also the easiest exercise to score maximum points for, but you must practice this exercise several times a ...
    Rated +2
  • +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
  • +10

    Stuck on Pushups? Try the Pushup Push Workout!

    Ever since I wrote The Grinder PT – Key to Mental Toughness eBook, I have noticed that the majority of people who attempt one of my toughest workouts I have ever created do quite well on pushups tests upon finishing. This eBook is modeled after the first month of SEAL training, where pushups are done five days a week in the ...
    Rated +10
  • +2

    Pull-Up Tips

    This week, getting better at pull-ups is the subject of many people’s concern. As with the Pushup-Push Workout (linked below), this idea makes little sense physiologically, but it works. You never want to have an extended period of repeating the same exercises day after day, but you can do this workout for ten days, rest for three or four days of ...
    Rated +2
  • +12

    Training for an “O-Course” Without Obstacles

    Many pre-military and law enforcement recruits who are training for their future training programs often are hit with this problem of not having an obstacle course to train with before departing. Here is an email from a trainee seeking advice on how to pre-train for this issue: I do not have access to an o-course, but would really like to be ...
    Rated +12
  • +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
  • +8

    Spruce Up the Workouts With Dumbbell Movements

    Many people like to go to the weight room and start performing the standard isolation exercises either using a machine weight system or even free weights. Afterwards, they do a 20-30 minute cycle of cardio vascular exercise. Then, after a normal day of picking up groceries in/out of the car and into the house and some moderate yard work, they find ...
    Rated +8
  • +8

    How to Make a Circuit Workout...

    Often people send me workouts that they created for my opinion. This week an email prompted me to write about many of the varieties of workouts that you can create using a circuit program. Often people like to use the circuit workout as a form to quickly get through a workout routine yet still workout effectively. Here are some examples of ...
    Rated +8
  • +13

    Getting Ready for Summer: Can You Hang with Two-a-Days?

    If you have been dedicated to your exercise routine and results have started to taper, it may be time to pump up your workout by adding something new - maybe even another workout in a day. Yes - good ole two a days! They worked back in high school preparing for sports. But, can you fit two workouts into your day ...
    Rated +13
  • +3

    Interval Training: What is It and How Do You Do It?

    Last week, I received an email asking if interval training was a good way to improve speed in your military PFT run. The answer is absolutely. “But what exactly is interval training and how do I determine what speed I should train?” the question continued. There are some general formulas that can help you determine where you should be, but I ...
    Rated +3
  • +11

    The NEW Lower Back Plan

    We all are susceptible to lower back injuries– military, law enforcement, advanced athlete, beginning exerciser, or sedentary person – we all get back injuries of some sort. The back injuries seen most in doctor’s offices and chiropractic clinics world wide involve the lower back / hip region and can occur from a variety of different causes. According to Dr. Steve Erle ...
    Rated +11
  • Rate

    Cardio Alternatives

    This week, I had a question that comes from a frustrated exerciser who likes to swim and either cannot make the pool times or the pool is closed at the times he can reserve time in his schedule. Cross-training with other cardio options is always healthy. Runners get injured three times as much as people who cross-train with swimming, biking and ...
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.