During the SWAT Academy training they were nice enough to let us (The Paramedics) run through their obstacle course. [Video below]
Revolutionary Tactical Strength and Conditioning Program Provides A Simple Bodyweight-Training Blueprint to Help You Gain Strength, Boost Power, and Rebuild Your Body
World’s Greatest Military Operators and Law Enforcement Professionals Reveal the Secret Bodyweight-Only Training System Used By Elite Tactical Athletes
TO: 
Military Operators, Law Enforcement Professionals, and Prepared Citizens Serious About Building Tactical Muscle
Military Operators, Law Enforcement Professionals, and Prepared Citizens Serious About Building Tactical Muscle
RE: 
Special Report by Joseph Arangio, Tactical Strength and Conditioning Coach
Special Report by Joseph Arangio, Tactical Strength and Conditioning Coach
The 5 Laws of Law Enforcement Training
| By: Ryan Patrick |
Listen up, if you are a tactical officer, you must look the part as much as you act it. Having a great shot with your pistol will only get you so far and there will be scenarios in which you'll need to learn to use your physical attributes. When that time comes, you better be primed and ready for battle, bottom line. With all else held equal, the more fit officer will be superior.
I've had the pleasure of working with the Lexington, KY Emergency Response Unit, a team that finished 3rd in the World S.W.A.T. Games (www.originalswat.com)! Talk about a bad a** group of guys who can raise the bar. They took every training session to the next level and there was never a dull moment. They were a team that knew how to work together and it showed. My success training them and further study has led me to develop 5 critical points that every officer should follow. 1. Dynamic Flexibility Warm-up Grumble, grumble. I hear the cries that big law enforcement men don't need any kind of flexibility. If you aren't familiar, dynamic flexibility has pretty much become the standard warm-up protocol in the fitness industry. Why? Dynamic flexibility is a series of active stretches, rather than the classic "sit and hold". You'll gain movement in 'stiff' joints and learn to stabilize the necessary joints. This is important for the law enforcement officer because it keeps their body in proper alignment. As much as some officers drive around to, it's essential that proper posture and alignment be restored after extended periods of inactivity. At the drop a hat, danger can approach and the prepared officer will be prepared to react--without having to roll the shoulders and stretch the hammies. This warm-up also facilitates optimal movement patterns that help maximize the efficiency of the workout. Don't be a washed-up has-been who used to be great in the field, make sure you take care of the important aspects of your body especially as you age. 2. Do not Bodybuild Before I get into this, I understand many police officers are recreational bodybuilders who actually compete. That is fine, and having been on stage myself I fully endorse this. However, if we ask ourselves, "what will be most beneficial for the job's requirements?", we can quickly see how body part training can flat out suck. I cannot stress the importance of being able to manage your bodyweight--chin ups, push ups, various single leg squats are just starters. When you are in the field the ability to handle yourself will dictate your performance in critical times--not your ability to lie on your back and press a weight. Will you be able to handle yourself or be some wimp who's only good with machines? Most bodybuilding exercises are predominately done in the sagittal plane. In addition, there isn't going to be many opportunities to shoulder press a criminal, save the bodyslam. The elite police officer needs to be strong in all three planes of motion. There are a number of ways to go about this that do not involve BOSU Balls and bands. A great start would be the addition of single legwork to your lower body days--single leg squats, Bulgarian split squats, and various lunges. When you do upper body days, try doing a simple standing single-arm shoulder press; this forces the contralateral side to resist rotation, thus strengthening the transverse and frontal plane. Then try it with a kettlebell or small sandbag. The idea of being strong all over lends itself to the next bullet too.
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