You may be feeling really good about yourself as a new recruit. You passed the physical fitness test, and you’ve always considered yourself in shape. But as most police officers will tell you, police academy training is an entirely different animal. You must be prepared, and you must be in shape. The best way to ensure you will make it through police academy training with little more than a few, sore muscles is to begin preparing ahead of time.
Here’s what you will need to do:
Develop a workout routine and stick to it.
The department will likely provide you with a schedule for what to expect during police academy training, and they may even provide you with a physical fitness routine to get you into shape before you enter the Academy. No, this is not just light reading material. Take it seriously and start now! Even physically fit recruits need to follow a strict exercise regime before entering the Academy. Aim to follow your routine for at least 12 weeks to see the best results.
Find what suits you best.
Some people enjoy working out in the early morning, while others are more motivated later in the evening. Some people enjoy running, while others are better suited to a cardiovascular workout such as boxing. Whatever exercise routine you choose, make sure it challenges your strength, your muscular endurance, and your cardiovascular endurance.
Always include rest days.
A routine with no rest days will surely result in not meeting your goals. For example, your weight training regime should never include back-to-back workouts involving the same muscle group. In addition, it is always wise to include at least one rest day a week in your routine, as to give your body a chance to rest and reenergize.
Choose workout partners.
A great way to get motivated and stay on track is to enlist the help of a workout buddy who is willing to commit to the routine.
Taper your workout at least one week before entering the Academy.
One of the most important things you can do is to taper your workout so you are not overexerting yourself before the start of the Academy. Your most challenging workout should be about a week or two before the start of the Academy, with workouts becoming less rigorous from that point to the start of the Academy.