Police Fitness

Running speed for the beep test! Best way to ask a cop about the job!

11 Oct 2023

Contributed by Lukas

APPLICATION FORM  https://forms.gle/dCjQPF3AZ6wAkBJH8 If you want more information on training and nutrition specific to Police Officers and Applic...

I have spoken to ex officers who have said do not join! What should I do?

23 Aug 2023

Contributed by Lukas

APPLICATION FORM  https://forms.gle/dCjQPF3AZ6wAkBJH8 If you want more information on training and nutrition specific to Police Officers and Applica...

What do you do if you're not a morning person?

02 Aug 2023

Contributed by Lukas

APPLICATION FORM  https://forms.gle/dCjQPF3AZ6wAkBJH8THE ARMOURY APP https://www.policefit.com.au/thearmoury.html If you want more information on t...

Activities to do away from the job!

13 Jul 2023

Contributed by Lukas

APPLICATION FORM  https://forms.gle/dCjQPF3AZ6wAkBJH8THE ARMOURY APP https://www.policefit.com.au/thearmoury.html If you want more information on t...

How hard is the physical testing for applicants?

03 Jul 2023

Contributed by Lukas

APPLICATION FORM  https://forms.gle/dCjQPF3AZ6wAkBJH8THE ARMOURY APP https://www.policefit.com.au/thearmoury.html If you want more information on t...

The importance of members health.

04 Jun 2023

Contributed by Lukas

SINGLE PURCHASE PROGRAMS https://www.policefit.com.au/singlepurchase.html APPLICATION FORM  https://forms.gle/dCjQPF3AZ6wAkBJH8 If you want more inf...

How to deal with boredom eating?

16 May 2023

Contributed by Lukas

APPLICATION FORM  https://forms.gle/dCjQPF3AZ6wAkBJH8 If you want more information on training and nutrition specific to Police Officers and Applica...

Policing and being a Mum

09 May 2023

Contributed by Lukas

APPLICATION FORM  https://forms.gle/dCjQPF3AZ6wAkBJH8 If you want more information on training and nutrition specific to Police Officers and Applica...

I failed the application process! What do I do now?

17 Apr 2023

Contributed by Lukas

🔥🔥50% OFF THE ARMOURY🔥🔥 https://www.policefit.com.au/thearmoury.html APPLICATION FORM 1:1 coaching https://forms.gle/dCjQPF3AZ6wAkBJH...

How to juggle family and work whilst going through the recruitment process!

30 Mar 2023

Contributed by Lukas

APPLICATION FORM  https://forms.gle/dCjQPF3AZ6wAkBJH8 If you want more information on training and nutrition specific to Police Officers and Applica...

First 60 days of training, what is the most important thing?

02 Mar 2023

Contributed by Lukas

APPLICATION FORM https://forms.gle/dCjQPF3AZ6wAkBJH8 If you want more information on training and nutrition specific to Police Officers and Applican...

Best Case, Worst Case

09 Feb 2023

Contributed by Lukas

APPLICATION FORM https://forms.gle/dCjQPF3AZ6wAkBJH8 If you want more information on training and nutrition specific to Police Officers and Applican...

Should I train during the academy?

27 Jan 2023

Contributed by Lukas

APPLICATION FORM https://forms.gle/dCjQPF3AZ6wAkBJH8 If you want more information on training and nutrition specific to Police Officers and Applican...

Correct Push up Form! Breathing through your nose or mouth during exercise?

10 Jan 2023

Contributed by Lukas

APPLICATION FORM https://forms.gle/dCjQPF3AZ6wAkBJH8 If you want more information on training and nutrition specific to Police Officers and Applican...

Improving your running, My goals for 2023 and reducing the risk of injury during the academy.

02 Jan 2023

Contributed by Lukas

APPLICATION FORM https://forms.gle/dCjQPF3AZ6wAkBJH8 If you want more information on training and nutrition specific to Police Officers and Applican...

Staying consistent and overcoming a fitness plateau

15 Dec 2022

Contributed by Lukas

APPLICATION FORM https://forms.gle/dCjQPF3AZ6wAkBJH8 If you want more information on training and nutrition specific to Police Officers and Applican...

3 Tips for the Academy and once you are out! Cortisole and the effects on your body.

09 Dec 2022

Contributed by Lukas

APPLICATION FORM https://forms.gle/dCjQPF3AZ6wAkBJH8 If you want more information on training and nutrition specific to Police Officers and Applican...

Fat V Sugar! Training and Nutrition during your period

17 Nov 2022

Contributed by Lukas

APPLICATION FORM https://forms.gle/dCjQPF3AZ6wAkBJH8 If you want more information on training and nutrition specific to Police Officers and Applican...

During times when I cannot train should I change my nutrition?

11 Nov 2022

Contributed by Lukas

APPLICATION FORM https://forms.gle/dCjQPF3AZ6wAkBJH8 Reduce body fat without losing muscle https://spotifyanchor-web.app.link/e/v2rjJNYWQub If yo...

Compare yourself to you!

01 Nov 2022

Contributed by Lukas

https://www.3zeroscoffee.com.au/ 10% off with code  3zerospolicefit APPLICATION FORM https://forms.gle/dCjQPF3AZ6wAkBJH8 If you want more in...

Best way to focus on cardio, nutrition and training.

28 Oct 2022

Contributed by Lukas

APPLICATION FORM https://forms.gle/dCjQPF3AZ6wAkBJH8 If you want more information on training and nutrition specific to Police Officers and Applican...

Mental Health and how I worked through 4 seperate incidents.

21 Oct 2022

Contributed by Lukas

APPLICATION FORM https://forms.gle/dCjQPF3AZ6wAkBJH8 If you want more information on training and nutrition specific to Police Officers and Applican...

When should I increase the weight on exercises? When should I bulk up?

14 Oct 2022

Contributed by Lukas

APPLICATION FORM https://forms.gle/dCjQPF3AZ6wAkBJH8 If you want more information on training and nutrition specific to Police Officers and Applican...

How should you train after you complete your fitness test?

06 Oct 2022

Contributed by Lukas

APPLICATION FORM https://forms.gle/dCjQPF3AZ6wAkBJH8 If you want more information on training and nutrition specific to Police Officers and Applican...

Is it too late for a career change? A session designed for the beep test.

01 Oct 2022

Contributed by Lukas

APPLICATION FORM https://forms.gle/dCjQPF3AZ6wAkBJH8 If you want more information on training and nutrition specific to Police Officers and Applican...

How does the sauna help with recovery? Improving your vertical jump.

25 Sep 2022

Contributed by Lukas

APPLICATION FORM https://forms.gle/dCjQPF3AZ6wAkBJH8 If you want more information on training and nutrition specific to Police Officers and Applicant...

How to prepare your family for you being a cop!

16 Sep 2022

Contributed by Lukas

APPLICATION FORM https://forms.gle/dCjQPF3AZ6wAkBJH8 If you want more information on training and nutrition specific to Police Officers and Applican...

Panel Interview and Psych testing for Police. Finding the balance when eating out.

08 Sep 2022

Contributed by Lukas

APPLICATION FORM https://forms.gle/dCjQPF3AZ6wAkBJH8 If you want more information on training and nutrition specific to Police Officers and Applican...

Am I too young or too old to apply for the Police? I do not have time to train!

02 Sep 2022

Contributed by Lukas

ATracker Time Tracker https://play.google.com/store/apps/details?id=com.wonderapps.ATracker&hl=en_AU&gl=US The 5 Love Languages https://5...

What happens if I fail the fitness test?

23 Aug 2022

Contributed by Lukas

Members Group https://www.facebook.com/groups/1725385161090146 Guides - Training and recovery - video 21 (Foam Rolling) https://fb.watch/f4wtUSMbA8...

How to improve 5km run time.

18 Aug 2022

Contributed by Lukas

APPLICATION FORM https://forms.gle/dCjQPF3AZ6wAkBJH8 If you want more information on training and nutrition specific to Police Officers and Applican...

5 Pro's and Con's of being a cop! How important is it to maintain your fitness once serving?

10 Aug 2022

Contributed by Lukas

APPLICATION FORM https://forms.gle/dCjQPF3AZ6wAkBJH8 If you want more information on training and nutrition specific to Police Officers and Applican...

How to be a team player! How to improve running stamina!

03 Aug 2022

Contributed by Lukas

APPLICATION FORM https://forms.gle/dCjQPF3AZ6wAkBJH8 NEW PROGRAMS https://www.youtube.com/watch?v=AQt1TATkZDU 5 TIPS FOR FIRST YEAR CONSTABLES ht...

Are you lifting the correct weights in the gym? How I deal with severe critical incidents.

21 Jul 2022

Contributed by Lukas

APPLICATION FORM https://forms.gle/dCjQPF3AZ6wAkBJH8 If you want more information on training and nutrition specific to Police Officers and Applicant...

Vo2 Max. What exercises to focus on as a patrol officer and a lot more!

14 Jul 2022

Contributed by Lukas

APPLICATION FORM https://forms.gle/dCjQPF3AZ6wAkBJH8 Best exercises for push ups podcast https://anchor.fm/brad533/episodes/Do-grip-strength-trainers...

Know what you know, and know what you don't know!

16 Jun 2022

Contributed by Lukas

Beep Test Podcast https://anchor.fm/brad533/episodes/Everything-Beep-Test--Training--Mindset--Testing--Technique-e193ff8 Beep Test Video https://www.y...

5 Tips for First Year Constables.

11 Jun 2022

Contributed by Lukas

HOW TO DEAL WITH OFFENDERS IN THE STREET https://anchor.fm/brad533/episodes/How-to-deal-with-offenders-on-the-street--Plus-heaps-more-e1gil1d If yo...

What is Autophagy? Pre workouts yes/no? My schedule constantly changes!

03 Jun 2022

Contributed by Lukas

PRE WORKOUTS PODCAST https://anchor.fm/brad533/episodes/Pre-Workouts-e10m1nl Stretching website https://www.stretching-exercises-guide.com/ Foam ...

This is a must listen with all the links for common questions!

26 May 2022

Contributed by Lukas

How do I improve my beep test? Beep Test Podcast https://anchor.fm/brad533/episodes/Everything-Beep-Test--Training--Mindset--Testing--Technique-e193f...

How to change your mindset regarding diet! Fitness requirements post academy!

20 May 2022

Contributed by Lukas

APPLICATION FORM https://forms.gle/dCjQPF3AZ6wAkBJH8 If you want more information on training and nutrition specific to Police Officers and Applicant...

I need to regain my eating habits should I go into a calorie deficit? Sprinting on a treadmill?

12 May 2022

Contributed by Lukas

Everything Beep Test! Training, Mindset, Testing & Technique. https://anchor.fm/brad533/episodes/Everything-Beep-Test--Training--Mindset--Testing-...

Training in the cold.

06 May 2022

Contributed by Lukas

YOU CANNOT OVER TRAIN YOU CAN ONLY UNDER RECOVER https://anchor.fm/brad533/episodes/You-cant-over-train--You-can-only-under-recover-e10m219 If you w...

How long does it take to train for the entrance physical test?

01 May 2022

Contributed by Lukas

APPLICATION FORM https://forms.gle/dCjQPF3AZ6wAkBJH8 GOING BACK TO TRAINING AFTER ILLNESS ALSO 1.5 AND 300M https://anchor.fm/brad533/episodes/Getti...

Training for an endurance event and tips for applicants.

15 Apr 2022

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

I do not have time to train or prepare food! Should I train even though it wont be a big session?

08 Apr 2022

Contributed by Lukas

Can I lose weight and gain muscle? https://anchor.fm/brad533/episodes/Reduce-Body-Fat-without-losing-muscle-e1ercd6 If you want more information on...

How to deal with offenders on the street. Plus heaps more.

01 Apr 2022

Contributed by Lukas

Best exercises for push ups podcast https://anchor.fm/brad533/episodes/Do-grip-strength-trainers-work--Best-exercises-for-push-ups-e1aqoob Push up ...

The 4 main stressors at the academy and how to minimise one of them!

24 Mar 2022

Contributed by Lukas

Best exercises for push ups podcast https://anchor.fm/brad533/episodes/Do-grip-strength-trainers-work--Best-exercises-for-push-ups-e1aqoob Push up Tec...

Fasted cardio for fat loss!

17 Mar 2022

Contributed by Lukas

REDUCING BODY FAT WITHOUT LOSING MUSCLE https://anchor.fm/brad533/episodes/Reduce-Body-Fat-without-losing-muscle-e1ercd6 If you want more informati...

How do I stick to a diet? How to know if I am pushing myself enough in the gym?

11 Mar 2022

Contributed by Lukas

WHY OUR WEIGHT FLUCTUATES PODCAST https://anchor.fm/brad533/episodes/Why-does-my-weight-fluctuate--What-is-the-difference-between-normal-soreness-an...

Best exercises for rounded shoulders and a 15min rant.

02 Mar 2022

Contributed by Lukas

APPLICATIONS ARE OPEN! https://forms.gle/dCjQPF3AZ6wAkBJH8 If you want more information on training and nutrition specific to Police Officers and A...

Reduce Body Fat without losing muscle.

25 Feb 2022

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

Cardio in a weighted vest? Intermittent fasting and a tangent on resilience.

08 Feb 2022

Contributed by Lukas

How to use nutrition essentials booklet. You will have to join the members page if you are not already in it. https://www.facebook.com/556426054/video...

How to get out of life long habits! Sleeping better!

03 Feb 2022

Contributed by Lukas

Application Form 1:1 Coaching https://forms.gle/nw5kqA7DYUJxMep49 Stitches https://anchor.fm/brad533/episodes/Training-through-DOMS--Is-swimming-...

What is the best indicator you are ready for your fitness test?

27 Jan 2022

Contributed by Lukas

Intermittent Fasting https://anchor.fm/brad533/episodes/What-do-I-think-of-intermittent-fasting-e10lvol Week of your fitness test https://www.you...

Best way to balance cardio and strength. Worst fitness advice you have recieved?

12 Jan 2022

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

What counts as a push up? What Protein powder should I take?

06 Jan 2022

Contributed by Lukas

PUSH UP VIDEO https://youtu.be/9pvOP2TqSVk If you want more information on training and nutrition specific to Police Officers and Applicants please h...

Goal setting for 2022

03 Jan 2022

Contributed by Lukas

DAILY HABITS SPREAD SHEET - https://docs.google.com/spreadsheets/d/1md2iA1AZMHSFPe5ACTeY7B7lP6jPyTaQ8jKv-Stahr4/edit?usp=sharing If you want more inf...

Welcome to 2022! Best exercises to develop core and zone 2 cardio.

02 Jan 2022

Contributed by Lukas

1-1 Coaching https://www.policefit.com.au/video.html The Armoury membership site 50% OFF https://www.policefit.com.au/thearmoury.html Zone 2 Cardio ...

Home gym equipment, what do I need? How to get rid of loose under arm skin?

22 Dec 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

How to push myself when running outside? Why is a greens supplement important? Fasted training!

16 Dec 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

Tips for the festive season! Is F45 good for explosive power?

02 Dec 2021

Contributed by Lukas

Weekly planner https://drive.google.com/file/d/1z5HeiKwTw-c1aE91R1g0Mwm6rS2iBNwB/view?usp=sharing If you want more information on training and nutrit...

Do grip strength trainers work? Best exercises for push ups?

25 Nov 2021

Contributed by Lukas

Training Grip Strength at Home with a Towel https://youtu.be/ioR5G629B9Q Training Grip Strength https://youtu.be/NoqWkHeyENY Push up Technique a...

How to not get hungry on shift! Rest days when to take them?

18 Nov 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

Getting back into training after illness. Tips to deal with cravings. How to improve 300m sprint and 1.5mile run

11 Nov 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

How to Get cardio in when you are time poor. Dealing with a difference in strength from dominant to non dominant arm.

04 Nov 2021

Contributed by Lukas

Weekly planner https://drive.google.com/file/d/1z5HeiKwTw-c1aE91R1g0Mwm6rS2iBNwB/view?usp=sharing Training Grip Strength at Home with a Towel https:/...

What is the best martial arts for Police Members to train?

27 Oct 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

Everything Beep Test! Training, Mindset, Testing & Technique.

21 Oct 2021

Contributed by Lukas

APPLICATION FORM https://forms.gle/jwAscxe3AHRrtMRM6 TRAINING - Short interval day 10 x 100m @80-90% rest walk back - outside - Medium interval day...

Building Strength and Endurance, How to Improve your plank & Being in a Calorie Deficit

13 Oct 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

Why does my weight fluctuate? What is the difference between normal soreness and overtraining?

17 Sep 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

How to get past beep test plateau! How to get rid of shin splints!

10 Sep 2021

Contributed by Lukas

In this episode we cover - Sugar cravings and how to curb them - How to cut down on energy drinks - How to get rid of shin splints - How to get past ...

How to train around injuries! How to control your breathing whilst running!

04 Sep 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

Cardio ideas for training inside on rainy days! How to learn to enjoy running!

25 Aug 2021

Contributed by Lukas

CLICK HERE FOR BODY WEIGHT WORKOUT CARDS If you want more information on training and nutrition specific to Police Officers and Applicants please hea...

Sore claves and lower body from running? How to Build up strength coming back from shoulder surgery. What should I eat before running?

19 Aug 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

How to motivate yourself to get off the couch! Should I train cardio before strength?

13 Aug 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

Should I run 5km for time or 40min for max distance?

05 Aug 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

Dial your nutrition back! Practice saying no!

29 Jul 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

How do I lose fat but not muscle mass? How can I stay in a calorie deficit and not be overly hungry?

20 Jul 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://www.fa...

My experience in the Emergency Services and some questions specific to policing.

06 Jul 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

How to improve your row time!

03 Jul 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://www.fa...

How much gear is issued? Are there extra academy expenses?

25 Jun 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://www.fac...

How to train around 6 shifts on 4 shifts off.

18 Jun 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

How to make your travel time productive. Struggling to increase running.

10 Jun 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

How to train around shifts, 12hour shifts used as an example.

04 Jun 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

Training through DOMS. Is swimming good for cardio and strength? Stitches.

27 May 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

Are Supplements such as creatine worthwhile?

12 May 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

Zone 2 cardio

11 May 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

Why it is harder to train on leave!

11 May 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

How to create an hour

11 May 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

Progression in your training

11 May 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

When you are stressed don’t expect to much from your training!

11 May 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

Don’t play catch up!

11 May 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

4 methods to track body changes!

11 May 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

Training, Nutrition and Recovery. Breaking it into consistency and effort

11 May 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

After action reviews

11 May 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

Delayed Onset Muscle Soreness (DOMS)

11 May 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

You can’t over train! You can only under recover!

11 May 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

2 ways to increase training consistency

11 May 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

Good workout to improve strength

11 May 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

Training around shifts and training on work days

11 May 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...

What gym exercises are important for strength

11 May 2021

Contributed by Lukas

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://ww...