Weight Training Routines for Police and Military: The Basics

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Police officers and military men use special weight training routines to perform their jobs. There are wide varieties of weight training routines for police and military carried out in various academies. Most training courses do not require officers or soldiers to follow any particular diet or weight loss plans. In fact, the only rule is to consume a healthy amount of calories. It is a basic requirement for military and police that a person should be in excellent physical condition. Push-ups, pull-ups and other fitness exercises help them increase their stamina. You can also follow those routines in your home. Military training routines are always at very high standards. These routines will push the military to achieve high fitness levels for combat as well as survival.

Weight Training Routines Used By Training Centers

In the case of military and police, strength and fitness is necessary for success. Training centers and academies provide special workout routines for them to keep fit. Situations like catching a suspect, jumping, and other unexpected things are part of their job. Weight training routines for police and military forces not only build a good looking body, but such exercises also build the skills required for difficult situations.

The key to weight training routines is the combination of cardio, resistance, and endurance training. That means you are not only muscled, but gain strength as well. Endurance training allows them to use their muscles for extended period. Here are some familiar weight training routines carried out for police and military in academies.

Endurance Training

Endurance training helps to build muscle and stamina. These exercises are primary workout routines in military and police training centers. Long distance running can help the soldiers in building great endurance and strong muscles. In the field, a soldier or police officer will not just be running but may have to carry equipment as well. This is why long distance running is a part of weight training routines for police and military personnel.

20 Minute Circuit Workout

An example of a weight training routine is the 20 minute circuit workout, developed by Stew Smith. This routine takes you to the maximum physical limit as well as gives you a challenging cardiovascular workout. The aim of this workout is not to rest in between phases, thus giving each of the muscle groups a proper burn and also raising your heart rate to the maximum limit. A list of the following exercises should be done:

  • Bench press or push-ups max.1.00 min
  • Squats max.1.00 min
  • Pull-ups max.1.00 min
  • Bike or jog max.3.00 min
  • Military press max.1.00 min
  • Lunges 1.00 min each leg
  • Biceps curls 1.00 min
  • Bike or jog 3.00 min
  • Triceps extensions 1.00 min
  • Leg extension 1.00 min
  • Leg curls (with leg machines or repeat lunges with weights) 2.00 min
  • Sit-ups 2.00 min
  • Crunches 2.00 min
  • Stretch 2.00 min

The 10-Minute Hamstring Routine

This is the routine used by various military and police training centers. Normally, people do not exercise the hamstrings properly, and hence they are more prone to injury. The 10-minute hamstring routine aims at improving the three muscles that are collectively called the “hamstring”. The workout keep these muscles flexible and helps in removing the imbalances which could lead to injury. It is similar to some yoga poses and focuses on the outer hamstring, the central hamstring and the inner hamstring in a series of about 6 exercises.

The Military Press

This exercise is very vital in weight training routines. Normally done for upper body; more specifically, the deltoid muscles in the shoulders.

How to do – The lifter (the person doing the exercise) holds the barbell on his interior deltoids and then raises the barbell upwards with his palms. The exercise has certain variations- one can do it while sitting or standing.


The deadlift is a weight training workout for police and military that works on several muscle groups in the body. The deadlift also helps in building muscles as fast as possible. This exercise works on neck muscles, hamstrings, biceps, forearms, and even abs.

How to do – The lifter holds barbell or the dumbbell and then lifts it off from ground without bending knees. The lift stops when the lifter reaches an upright position. Deadlift is an excellent exercise for just about anyone as it works all the primary muscles of the body.

TacFit Commando Program

TacFit, a weight training program for police and military is used with Israeli forces. Israeli Anti-terrorism School is using TacFit to train their personnel. The crux of the routine is to complete a certain number of repetitions of four different exercises in less than a minute. As the next minute starts you should start again. So, the faster you complete the round, the more you rest. You are supposed to last 20 minutes in each level. The idea is to force the body to start another round over and over again. The average time taken to complete all four exercises is 45 seconds. That leaves 15 seconds to rest. After the first 10 minutes, the body finds it impossible to carry on. That is where you force it, this way your metabolism accelerates more than when doing HIIT. This leads to better fat burn and muscle gain.

Weight training routines for police and military carried out in different academies can be very difficult. In fact, that alone cannot be as effective if not coupled with the right diet. That is why eating a balanced meal is a major part of the routine. Nutrition plays a very important role in doing these exercises. Staying fit, healthy, and alert are among the reasons why weight training routines for police and military are being strictly implemented. Of course, if there’s one thing that the people deserve, definitely it has to be a responsive police and military force.

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