Conventional approaches don’t fully meet the needs of law enforcement trainees.
We all want to ensure recruits have the edge they need to succeed in law enforcement academies, right? But let’s take a moment to ponder this. Could our conventional approach to aerobic training be falling a little flat?
What if there was a better way? What if rethinking aerobic training in law enforcement could lead to superior results that set recruits up for success beyond the academy?
Let’s dive in.
Limitations of conventional approaches to aerobic training
Law enforcement academies have traditionally relied on conventional approaches to aerobic training, such as long-distance running or jogging, as well as steady-state cardio workouts. While these methods have been widely used, they have several limitations that can make them ineffective for the specific needs of law enforcement officers.
A 2021 study found that “although police officers frequently report a high proportion of regular endurance training, the training regimen might not yet be as effective or efficient as in most Olympic sports. [1] The study pointed out that “polarized endurance training, as performed by middle- and long-distance runners and which includes regular high-intensity bouts, could probably contribute to a more efficient development of endurance performance.”
One major drawback is the lack of specificity of common endurance training to the demands of law enforcement work. Simply running for long distances may improve general cardiovascular fitness, but it fails to adequately develop the specialized physical and mental skills required in the field.
A recent study expressed that “numerous large-scale studies of the physical job demands of LEOs assigned to patrol functions have consistently ranked muscular power, anaerobic capacity and strength as contributing to critical tasks more than muscular endurance or aerobic capacity.” [2]
Repetitive overuse raises injury risk
Conventional approaches often come with a higher risk of overuse injuries due to repetitive motion. Running long distances daily can lead to issues like shin splints, stress fractures and joint problems, which not only disrupt the training process but also impact an officer’s ability to perform their duties effectively.
For example, let’s look at a recruit who has a lower extremity structural imbalance, like valgus knee stress (think knock-kneed). They may also have a foot that externally rotates, tibial torsion and a hip hike. Now let’s do some math.
How many feet in a mile? 5,280.
How many feet in the average stride? Let’s say 25 to 32 inches, depending on height and pace. [3]
Now divide 5,280 by two legs – that comes to 2,640.
Next divide that by 2.5 feet (30 inches) – you get 1,056.
That is 1,056 strides per foot per mile. Now if that same recruit were to go out and run three miles, that is 3,168 total foot strikes. If that is done on that structurally imbalanced leg several times a week throughout the duration of an academy, the potential for lower extremity injury may be magnified.
Strength training is therapy for hormones
Testosterone is an anabolic hormone, while cortisol is generally regarded as a catabolic hormone. Basically, testosterone does everything cortisol does not do.
A 2018 paper from the “Journal of Biochemistry and Physiology” found “research studies on men show the existence of a select group who, through their exposure to chronic endurance exercise training, have developed alterations in their reproductive hormonal profile – principally, low resting testosterone levels.” [4]
A separate study, this one from the “Journal of Clinical Endocrinology and Metabolism,” took 15 sedentary males and tested their baseline testosterone levels prior to participating in six months of progressive endurance training. At the end of six months, the researchers then retested the subjects’ testosterone levels and found significant drops in total testosterone and free androgens. The subjects also had a significant reduction in body weight, but this did not correlate to the changes in testosterone. [5]
Researchers from Kent State University compared testosterone levels of 11 endurance-trained and 11 untrained male subjects. The researchers found significantly lower total and free testosterone levels in the endurance-trained group.
The researchers concluded that “the findings indicate that chronic endurance training lowers testosterone and free testosterone in males possibly by impairing testicular function.” [6]
In comparison, a 2007 study had 20 untrained male subjects work out with weights once, then tested baseline testosterone and cortisol levels. The subjects then worked out with weights three times per week for four weeks using a program that consisted of seven strength training exercises. After four weeks, their hormones were tested again.
The researchers found nearly a 40% increase in resting testosterone levels, while both post-training and resting cortisol levels were lower. [7] In essence, the strength training was therapy for their hormones.
Modern trends in aerobic training
To overcome the limitations of conventional aerobic training, law enforcement academies can consider implementing high-intensity interval and functional strength training as superior alternatives.
Incorporating high-intensity interval work may better prepare recruits and officers for the physical (and mental) demands of the job. For example, high-intensity interval training (HIIT) has also been found to be more beneficial to cognitive functioning. A 2020 study from “Brain Sciences” found that “greater improvements in executive functioning will result from HIIT compared to [moderate intensity exercise].” [2]
The researchers also found “an increased level of learning success” in the HIIT training group. They concluded that “this study adds to research in favor of HIIT over MICE [moderate-intensity continuous exercise] as a more effective way to improve performance of executive function.” [2]
On an acute level, “high-intensity aerobic exercise leads to metabolic, circulatory and neurohormonal changes at the level of the brain.” [8] These changes can lead, beyond optimal arousal levels, to a “temporary reduction in cognitive performance.”
In other words, the brain is overloaded by the demands being placed on it. It is trying to do too many things at once: Buffer the accumulation of hydrogen ions and ensuing acidity, divert energy stores to and from other functions, counteract CNS (central nervous system) fatigue and more.
The good news: This may be trainable
Ten- and 20-second high-intensity fan bike intervals are a good way to ramp up lactate and hydrogen ion accumulation. Then you can challenge your brain by performing a mental strategy test such as speed chess, speed Connect 4 or memorizing faces, license plates or lock combinations immediately after each interval.
You can also test your ability to focus through menial task training including buttoning your shirt cuff, threading a needle, building a card house and more. We’ve seen officers work up to 20 maximal 10-second sprints in an hour or 10 maximal 20-second sprints in just under an hour.
The adaptable and variable nature of this type of interval training better prepares officers for the unpredictable nature of their profession. They can develop the ability to quickly adjust their physical and mental response to changing scenarios and make split-second decisions under pressure.
