POLICE Magazine

SEP 2017

Magazine for police and law enforcement

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PoliceMag.com 49 lenging themselves by completing physi- cally and mentally demanding workouts develops willpower and resilience. ey perform workouts that force them to go beyond their physical discomfort by si- lently talking to their minds and convinc- ing themselves to do one more rep, to run for one more minute, to finish one more daunting workout, etc. In this way, they train themselves to endure physical, emo- tional, and mental discomfort so that they can finish any task at hand, no matter how grueling. In other words, they get comfort- able with being uncomfortable. Since no law enforcement officer can just give up on a foot pursuit, run the other way when danger strikes, or say "No" and walk away from a call that is too sad or too overwhelming, the need to be comfortable with being uncomfortable applies to all members of law enforcement. However, post-academy, law en- forcement agencies tend to stop looking at their officers in this much-needed "professional athlete" mode. Nonetheless, research supports that high-intensity physical training involving functional movements: • Increases functional movement potential • Improves mobility • Progresses range of motion • Improves health • Reduces stress • Enhances brain function • Increases resilience So, as a law enforcement professional, you should be chasing the above benefits with the same sense of urgency as you would chase a dangerous bank robbery suspect. Ultimately, your job performance, your livelihood, and your wellness depend upon your physical and mental strength. So, integrating high-intensi- ty exercise into your lifestyle can reap benefits far beyond good physical conditioning. NOT SO FAST With that said, the law enforcement profession creates many challenges including compressed work schedules, overtime, canceled days off, mandatory court appearances, shift work, and working on four to six hours of sleep at best. Additionally, these are enormously stressful times for police work and stress means that finding the energy to train is an enormous challenge for many officers. Also, every individual is different. "High-Intensity" is different for every person. So, any prudent, high-intensity workout plan begins with a trip to the doctor to discuss short-term and long- term fitness goals. Finally, it is essential to remember that neither Rome nor fitness and health were built in a day. e old adage "Listen to your body" is always great advice. Dr. Kelly Starrett takes this to the next level. He has crafted the MobilityWOD's 24-Hour Adap- tation Cycle, No Tech Readiness Assess- ment Questionnaire. It asks the following three questions: • Did I Sleep 7 Hours? Yes or No • Do I Desire to Train? Yes or No • Am I in a Good Mood? Yes or No If you answered two out of three of these as a "No," Dr. Starrett recommends that you consider skipping a high-intensity training session in favor of a 30- to 60-min- ute walk. Or, if you're not a fan of walking, you can opt to do non-heated, low-inten- sity yoga, foam rolling, or some mobility work as a substitute. Sometimes "slow and steady" is just more prudent than "quick and high-intensity." GETTING A HEAD START My next column will cover how to incorporate high-intensity workouts into your daily routine, and I will offer some sample workouts. But if you want to start now, here are some basics: • High-Intensity workouts can be done anywhere and anytime that's reasonable for you and your schedule. Whether you're in your basement, garage, department gym, or park, you can con- duct an incredible workout with minimal equipment. • e internet is full of great ideas for high-intensity workouts that can be done almost anywhere with little-to-no equipment. • CrossFit offers specific workouts that they call WODs (Workouts of the Day). eir Travel WODS, in particular, offer workouts that can be done with little-to-no equipment. Finally, you can become familiar with high-intensity exercise by starting with the following workout: 10 Rounds for Time: 10 push-ups 10 sit-ups 10 air squats Scale this as needed for your fitness level by decreasing the number of repetitions per exercise and/or the number of rounds, doing push-ups on your knees, etc. Count one "round" as one set of push-ups, sit-ups, and air squats. Time yourself and work on improving your time, while never compromising your form. Melissa Ryan assisted in the preparation and writing of this article. George Ryan is a sergeant with a major Southern California agen- cy. He spent 17 years in SWAT, and he created his department's Peak Performance and Recovery Training program. PHOTOS: GETTY IMAGES Try performing multiple types of exercise in a short amount of time.

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