American Police Physical Training

I did a search on the police and I found that US police has a complex and well structured training. They train with weights three times a week, do martial arts or combat sports 2 times a week and jog the other 2 days!

The typical training:

Day 1 – back, biceps
1. pull-ups 3 x max
2. Dead lift 3 x 10/08/12
3. barbell rowing 3 x 8-10
4. Pulley 2 x 12
5. shrugs 2 x 10
6. raised to 90 2 x 15
7. barbell or dumbbell curls 3 x 10
8. barbell or dumbbell bench scott 2 x 10
9. Hammer barbell striker 2 x 10

Day 2 – legs + chest + shoulders + triceps
1. leg extensions 3 x 10
2. Press 4 x 12-10-8-6
3. Squat 3 x 10
4. bench press 3 x 06/08/10
5. 30 Ã’Ò° push dumbbell 3 x 8
6. crosses the cables 2 x 10
7. military press 3 x 10
8. lateral raises 3 x 15
9. dip 3 x max

Day 3 – total body
1. Squat 3 x 15
2. olympic deadlift 3 x 8
3. tractions jack hammer 2 x max
4. dip 2 x max
5. barbell curls 2 x 8
6. French Press 2 x 8
7. scott bench 2 x 10
8. Push down 2 x10
9. Hammer 2 x 15
10. extension cord around her neck 2 x 15

In the first two days the body is divided into two parts (pull and push). Then in the third day he entered a sort of Total Body Where you train all the muscles, giving priority to exercises for the arms as a free body traction. What is the secret of the arms of the huge American Police?

References
Anastasia Prokos and Irene Padavic, “There Oughtta Be a Law Against Bitches: Masculinity Lessons in Police Academy Training”, Wiley Online Library


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