Why Military and Law Enforcement Have a Need for Speed

FacebookXPinterestEmailEmailEmailShare
A Georgia Army National Guardsman sprints during Army combat fitness testing training.
Georgia Army National Guard Sgt. Brandon Henderson, a paralegal noncommissioned officer with the Marietta-based, 1732 Trial Defense Service, completes the sprint event during Army combat fitness testing training at Clay National Guard Center, Marietta, Georgia, Jan. 11, 2020. (Sgt. 1st Class R.J. Lannom Jr./U.S. Army National Guard photo)

With battles in an urban environment becoming a part of daily life for both overseas troops and our own police officers in America, the need-for-speed programs never have been more applicable to today's civil servants. 

There is a need for speed in the military and law enforcement professions. More agencies around the United States are adopting the 300-meter run in addition to the 1.5-mile run as part of testing protocol for candidates as well as maintenance programs for military and law enforcement. For instance, the FBI uses the Cooper Institute physical testing procedures, along with about half of the police department in the U.S. Some departments are adding shuttle runs, agility tests and vertical jumps to build speed and explosive power, which is needed in today's urban combat environments.

Cardiovascular endurance usually is measured with the 1.5-, two- or three-mile run in most branches of the military, but now many local, state, and federal law enforcement departments and agencies are adding the 300-meter run. This challenges many of the applicants more than push-ups and sit-ups.

So speed training should be introduced to your training programs. Quite frankly, speed training should be added into every soldier and police officers program, as it could be that half-second faster you get to cover when the shots are coming in your direction that makes all the difference.

The following chart is designed for the Cooper Institute cardio tests used by many law enforcement departments at all levels of government. Many applicants have trouble with the 300-meter sprint, followed by the 1.5-mile run; this is how to remedy that challenge. This is a supplemental running program that combines endurance and speed workouts to help with running stamina, endurance, pace and speed. 

 

Day 1

Run and Leg PT

Day 2

Day 3 Distance Day

Day 4

Run and Leg PT

Day 5- Pace Day

(rest as long as you run)

Day 6/7

Week 1

1. Mile run warmup

Repeat two times

300-meter run

Squats 20

Lunges 10/leg

Run 300 meters -- rest 5 minutes -- run 1.5 miles timed

Run 1.5 miles at close to goal pace x2 -- rest 10 minutes in between

 

Warm-up jog for 10 minutes

Repeat five  times

300-meter run

Squats 10

Lunges 10/leg

Warmup jog for five minutes

Run quarter-mile at goal pace, half-mile at goal pace, three-quarters of a mile at goal pace, one mile at goal pace. 

Stretch

Day off

Week 2

1. Mile run warmup

Repeat three times.

300-meter run

Squats 20

Lunges 10/leg

Run 300 meters x2 -- rest five minutes -- run 1.5 miles timed.

Three miles at close to goal pace

Bike pyramid:

Manual mode level 2, 4, 6 ... hold each level for one minute until failure -- repeat in reverse order -- should be 15-20 minutes long.

Warmup jog for five minutes.

Run quarter-mile at goal pace, half-mile at goal pace, three-quarters of a mile at goal pace, mile at goal pace. 

Run 1.5 miles

or

Week 3

Easy Run Week

Bike pyramid:

Manual mode level 2 , 4, 6, ... hold each level for one minute until failure. Repeat in reverse order. Should be 15-20 minutes long.

Run 300 meters x3 -- rest five minutes -- run 1.5 miles timed.

Swim, elliptical glider or both -- 30 minutes of either or both

Warm-up jog 10 minutes

Repeat five times.

300-meter run

Squats 10

Lunges 10/leg Run 1.5 miles

Bike pyramid:

Manual mode level 2, 4, 6, ... hold each level for one minute until failure -- repeat in reverse order -- should be 15-20 minutes long.

Makeup day

Week 4

Run sprints

warmup at 50% for 100 meters x3

Full speed at

100 meters x3

200 meters x2

300 meters x1

(work/rest ratio = 2:1)

Run 1.5 miles timed

300-meter timed bike pyramid:

Manual mode level 2, 4, 6, ... hold each level for 1 minute until failure -- repeat in reverse order -- should be 15-20 minutes long.

1.5-mile run

3 miles easy

Warmup for five minutes.

Repeat six times.

Run quarter-mile at goal 1.5-mile pace

Squats 20

Lunges 15/leg

Sit-ups 30 in 30 seconds Run 1.5 miles timed

1.5-mile timed run

Rest five minutes.

One-mile run at goal pace

Rest four minutes.

Run three-quarters of a mile at goal pace.

Rest for three minutes.

Run half-mile at goal pace.

Rest for two minutes.

Sprint 300 meters timed

 

Week 5

FBI test

Sit-ups for one minute

300-meter sprint

Push-ups for one minute

1.5-mile run

Pull-ups

Bike pyramid or elliptical glider pyramid

Run 3-5 miles.

300-meter sprint

Rest for one minute

1.5-mile run

8x a quarter-mile at goal pace -- rest for two minutes -- 4x 300-meter sprints --

rest for two minutes

 

If you have any questions, please feel free to email me at stew@stewsmith.com and visit the Military Fitness Center for the article archive for more information (books, eBooks, articles, video) on working out.

Good luck and enjoy the workouts -- Stew Smith CSCS

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

Want to Learn More About Military Life?

Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.

 

 

Story Continues