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Functional Fitness Exercises

Supervisor Guide: Why This Roll Call Is Different


Functional fitness


 means training the body to move the way the job demands — not just lifting weights or running laps, but building the strength and endurance to chase, fight, carry, and survive in uniform.


Demo Videos (Optional to Show in Briefing):



Importance of Functional Fitness for Law Enforcement Officers:


  • Better Job Performance: Functional fitness focuses on exercises that mimic real-life movements officers encounter, such as running, climbing, and restraining individuals. This training improves the ability to perform these tasks efficiently and safely.


  • Injury Prevention: By strengthening muscles and improving flexibility through functional movements, officers can reduce the risk of on-the-job injuries. Training the body to handle job-specific tasks prepares officers for physical challenges inherent in law enforcement duties


  • Increased Muscular Strength: Training for muscular strength allows officers to exert greater force during subject control and defensive tactics, enabling them to restrain individuals more effectively and shorten the duration of physical encounters. 


  • Improved Overall Health: Regular functional training contributes to better cardiovascular health, weight management, and mental well-being, which are essential for the demanding nature of law enforcement work. 


Key Functional Exercises with Video Demonstrations:


For officers unfamiliar with specific functional exercises, the following are beneficial for law enforcement duties:


  • Sled Pushes: Simulates pushing heavy objects or vehicles, enhancing lower body strength and endurance.​


  • Farmer’s Carries: Improves grip strength and core stability by carrying heavy weights in each hand over a distance.​


  • Weighted Step-Ups: Strengthens legs and improves balance by stepping onto a raised platform with added weight, mimicking climbing stairs or obstacles.​


  • Sandbag Bear Hugs/Carries: Develops full-body strength and endurance by carrying an awkward, heavy object, simulating the movement of lifting and transporting heavy loads.​


  • Kettlebell Swings: Enhances explosive hip power and cardiovascular endurance through dynamic swinging motions.


The Role of Protein in Officer Nutrition:


  • Muscle Repair and Growth: Protein is essential for repairing and building muscle tissues, especially after strenuous activities like functional training. ​


  • Satiety and Weight Management: High-protein diets can increase feelings of fullness, aiding in weight management—a crucial aspect for officers to maintain agility and endurance. ​


  • Improved Performance: Adequate protein intake supports overall physical performance, enabling officers to meet the physical demands of their duties effectively. ​


Protein Intake Recommendations:


  • Daily Intake: Officers should aim for approximately 0.73 to 1 gram of protein per pound of body weight per day to support muscle maintenance and performance.

    • A 180-pound officer should aim for 130–180 grams of protein per day.


  • Timing: Distributing protein consumption evenly throughout the day and including it in post-workout meals can optimize muscle repair and growth. ​


  • Sources: Incorporate a variety of protein sources, such as lean meats, fish, eggs, dairy, legumes, and plant-based alternatives, to ensure a well-rounded intake.




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