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So what's it like as far as the fitness program in a police academy is concerned? This is a hard question to answer, as every state and department's requirements differ. There is no one set routine followed by every department. However, they are generally all the same in that they contain exercises such as:

  • Body-weight exercises such as push-ups and sit-ups
  • Body manipulation exercises, such as obstacle courses
  • High-Intensity exercises, such as boxing, wrestling, sprinting
  • Long-distance exercises, such as running

In addition to physical training sessions which may be held daily or three times a week, you will exercise periodically throughout the day, during inspections, classroom breaks, and lunchtime. You will be forced out of your comfort zone and learn to be prepared to respond to physical exertion at a moment's notice. In a sick way, you need to fall in love with it and like it.

Classroom Breaks

For some academies, there will be 15-minute breaks on the hour. You may be required to march out of the classroom, sprint to a designated area for formation, and subsequently, endure memory retention tests from your tactical staff. In the event you find yourself unable to retain the information learned throughout the day, you may be required to do push-ups, mountain climbers, air squats or sprints as a form of motivation to pay attention in class.

When not doing exercises and not under the scrutiny of the tactical staff, you should seize the opportunity to eat a small nutritious snack and drink water. You need to stay properly fueled and hydrated for the remainder of the day. 

Lunch

You definitely do not want to eat a heavy meal during lunch. You need to fuel your body with just the right amount of carbohydrates, proteins, and healthy fats that will give you energy through the grueling afternoon session of remaining classes, and physical training. Again, make sure you hydrate properly.

Physical Training

The daily physical training routine of many academies will consist of a standard set of exercises and stretches meant to not only condition your body but warm you up for the following workout of the day. Depending on your academies guidelines, you may have something like this as a routine:

Mondays/Wednesdays/Fridays

Bodyweight exercises
Long distance run

Tuesdays and Thursdays

Bodyweight exercises
Obstacle course

Preparation

One thing you can do to prepare for the academy physical fitness program is to not only follow the advice given on our Prepare For The Police Academy and Police Physical Fitness Test pages, is the following superset PT workout:

With no rest, complete the following ten times in a row, in 20 minutes:

  • Five to ten pull-ups
  • Ten push-ups
  • Ten sit-ups
  • Ten reverse crunces
  • Ten jumping jacks