Police Fitness
By Bradley Williams
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Image by Bradley Williams
Category: Health & Fitness
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Episodes: 269
Description
We cover information on training and nutrition specific to Serving Police Members and Applicants trying to achieve their dream career.
| Episode | Date |
|---|---|
|
Getting Better at Moving: Sprinting & Starting BJJ
|
Aug 10, 2026 |
|
Does Size Matter in Policing?
|
Aug 03, 2026 |
|
How to Train Through Illness (Without Making It Worse)
|
Jul 28, 2026 |
|
How to be present for your family working shift work.
|
Jul 20, 2026 |
|
Future Cop Syndrome: Why You Shouldn't Play Police Before You're One
|
Jul 13, 2026 |
|
Treadmill Intervals for the Beep Test: Worth It or Waste of Time?
|
Jul 06, 2026 |
|
Training to run faster! Check your BMI!
|
Jun 29, 2026 |
|
Hyper-vigilance is it a super power?
|
Jun 22, 2026 |
|
How to stop overthinking during the beep test?
|
Jun 15, 2026 |
|
Should You Stop Training Martial Arts or Playing Sports Whilst at The Academy?
|
Jun 08, 2026 |
|
Relocating After the Academy: What to Expect
|
Jun 01, 2026 |
|
The Reality of Police Prep: Fitness, Injuries, aptitude & Staying Calm When It Matters
|
May 25, 2026 |
|
Train Smart for Test Day: The Truth About Pack Marching, Running, and Resting When Sick
|
May 18, 2026 |
|
Creatine Truths, Faster Agility & Getting Your Push-Ups Back
|
May 11, 2026 |
|
From Level 7 to 9+: Breathing, Beep Tests and Tactical Movement
|
May 04, 2026 |
|
What to Ask on Placement + How to Meet the Running Standard
|
Apr 27, 2026 |
|
Shin Splints & Acing the Interview: How to Train Smart Over 45
|
Apr 20, 2026 |
|
What Should You Actually Be Training? (And When to Start the Beep Test)
|
Apr 13, 2026 |
|
Why You’re Struggling with the Beep Test (And What Actually Matters)
|
Apr 06, 2026 |
|
“It’s Not That Hard”… Or Is It? The Truth About Preparing for Police Recruitment
|
Mar 30, 2026 |
|
Calorie Banking & Fitness Testing: What Actually Works?
|
Mar 23, 2026 |
|
Why Do I Feel Sick When Running? (And How to Fix It)
|
Mar 16, 2026 |
|
How do I know I am ready to apply?
|
Mar 09, 2026 |
|
They do not care about your safety! Its on YOU!
|
Mar 02, 2026 |
|
How to prepare for a 5km run! Do I need new shoes?
|
Feb 23, 2026 |
|
What level of fitness should I be targeting?
|
Feb 16, 2026 |
|
Is it more dangerous being a cop now? Is it worth it?
|
Feb 09, 2026 |
|
Improving cardio with shin splints!
|
Feb 02, 2026 |
|
How to deliver a death notification!
|
Jan 26, 2026 |
|
If you want to change it, track it! My Habits year in review.
|
Jan 19, 2026 |
|
Settle the nerves during the process! Fast tracking strength!
|
Jan 12, 2026 |
|
Building your base to excel in the testing!
|
Jan 05, 2026 |
|
Correct push up form! You are not too old to join!
|
Dec 29, 2025 |
|
8 Ways to track your health and fitness! Cold Plunge V Sauna!
|
Dec 22, 2025 |
|
What stretches should I be doing? Should I be training outside or is staying in the gym fine?
|
Dec 15, 2025 |
|
Ace Your Police Interview!
|
Dec 08, 2025 |
|
Managing shift work and communicating with family!
|
Dec 01, 2025 |
|
The Fitness Test Is the Easy Part
|
Nov 24, 2025 |
|
The best technique for breathing whilst running!
|
Nov 17, 2025 |
|
How bad is the paperwork? Does a day off feel like a day off?
|
Nov 10, 2025 |
|
Building confidence in the gym!
|
Nov 06, 2025 |
|
What to do when a family member calls when you are on duty? Habits you can actually stick to!
|
Oct 29, 2025 |
|
Working with your spouse! Max strength or endurance?
|
Oct 21, 2025 |
|
When should I start training? Do I want to be stationed where I live?
|
Oct 14, 2025 |
|
Empathy mindset for policing! How often should I run 5km?
|
Oct 08, 2025 |
|
Do fat burners work? Is 50 too old to join?
|
Sep 18, 2025 |
|
How long until I am academy ready? I do not have time to train!
|
Sep 11, 2025 |
|
Controlling your breathing during the Beep Test!
|
Sep 03, 2025 |
|
Bulking and cutting weight whilst working shift work!
|
Aug 26, 2025 |
|
The Police Psychological Test
|
Aug 18, 2025 |
|
Preparing for the Police Academy!
|
Aug 14, 2025 |
|
Post run recovery and dropping lower in your push ups!
|
Aug 05, 2025 |
|
Should I just do the beep test every day? Should I stop offences off duty?
|
Jul 21, 2025 |
|
Common mistakes I am seeing with the Push Ups, Beep Test, Agility Test and 2.4km run and how to fix them!
|
Jul 02, 2025 |
|
Creating structure and routine! Training Postpartum!
|
Jun 27, 2025 |
|
5 Crucial Steps when applying for the Police
|
Jun 19, 2025 |
|
Staying on track! Exercises for carrying a vest!
|
Jun 12, 2025 |
|
I can't get to the gym what do I do? Mixing long runs with lower.
|
May 21, 2025 |
|
What type of leader will you be?
|
May 14, 2025 |
|
A realistic timeframe to be ready for the fitness test?
|
May 05, 2025 |
|
Nutrition on shift and training after illness!
|
May 02, 2025 |
|
How to make running fun! Optimising your life!
|
Apr 24, 2025 |
|
Should I train in my boots? Why does my weight fluctuate?
|
Apr 03, 2025 |
|
How to balance being a serving member, kids, household chores, training.
|
Mar 18, 2025 |
|
Training Recovery and my TRT journey!
|
Mar 11, 2025 |
|
Daily Habits Deep Dive!
|
Mar 06, 2025 |
|
Dealing with Youth Offenders, Death and Tickets!
|
Feb 20, 2025 |
|
I passed the fitness test now what? Investing in YOURSELF!
|
Feb 11, 2025 |
|
Should I train on an empty stomach on testing day?
|
Feb 06, 2025 |
|
Should I apply for a specialist role after 2 years?
|
Jan 29, 2025 |
|
Are 5km park runs beneficial? Expanding your mindset!
|
Jan 22, 2025 |
|
Running plan for shin splints. Pushing through when you hit the wall!
|
Jan 06, 2025 |
|
Dealing with imposter syndrome as a new recruit!
|
Jan 02, 2025 |
|
How to get motivated to run. Staying on track with your training.
|
Dec 10, 2024 |
|
Training for the 2.4km run!
|
Dec 05, 2024 |
|
Academy life and your family!
|
Nov 26, 2024 |
|
What does it cost to apply for the Police? Navigating the Holiday period.
|
Nov 14, 2024 |
|
Ways to improve your plank! Energy Gels? Pre Workout? Honey?
|
Nov 07, 2024 |
|
What do I do when the gym is busy? Dealing with DOMS!
|
Oct 31, 2024 |
|
The Importance of the Beep Test take off!
|
Oct 17, 2024 |
|
Being a Cop V Firefighter
|
Oct 10, 2024 |
|
Dealing with Gym Anxiety!
|
Oct 01, 2024 |
|
Training the week before starting the academy! Prioritise your sleep!
|
Sep 20, 2024 |
|
Best ways to increase VO2 levels for the Beep Test!
|
Sep 11, 2024 |
|
Best Job To Have To Help My Police Application!
|
Sep 05, 2024 |
|
BMI (Body Mass Index) should it be used?
|
Aug 27, 2024 |
|
Maintaining your Health and Fitness as a First Responder
|
Aug 20, 2024 |
|
Illinois agility test - Training and Technique
|
Aug 13, 2024 |
|
Why your weight fluctuates! Building up your program.
|
Aug 06, 2024 |
|
Best training layout for applicants!
|
Jul 30, 2024 |
|
Best time to train, best time to eat and am I putting on muscle and losing fat?
|
Jul 26, 2024 |
|
The week of your Fitness Test, Lactic Acid, Training after illness!
|
Jul 18, 2024 |
|
3 Pillars for success and how to apply them to your application process.
|
Jun 25, 2024 |
|
Shin Splints! What are they? Causes? Treatment?
|
Jun 18, 2024 |
|
10 Tips to Run Lighter
|
Jun 12, 2024 |
|
I am new to training! How do I prepare for the fitness test?
|
Jun 06, 2024 |
|
Stress and Training + Cardio V Weights for fat loss.
|
May 29, 2024 |
|
Importance of resistance training for the Beep Test!
|
May 23, 2024 |
|
Mentally pushing through your sessions.
|
May 09, 2024 |
|
5 Tips To Calm Yourself Down Before The Fitness Test!
|
May 02, 2024 |
|
2 Most Common Beep Test Mistakes! Free Weights V Machines
|
Apr 23, 2024 |
|
Stop doing the Beep Test to get better at the Beep Test!
|
Apr 16, 2024 |
|
Staying Motivated, Healthy Snack and Pushing Past Plateau
|
Apr 12, 2024 |
|
Stop doing the Beep Test! Testing v Training
|
Mar 27, 2024 |
|
The Police will ALWAYS be recruiting!
|
Mar 19, 2024 |
|
The 4 Components For A Healthier Life
|
Mar 07, 2024 |
|
Creating Discipline and 5 tips to bulk up!!!
|
Feb 09, 2024 |
|
5 Tips to set yourself up for Beep Test & Aptitude Success!
|
Feb 02, 2024 |
|
5 Tips to improve your Beep Test overnight!!
|
Jan 11, 2024 |
|
Setting Targets For The New Year
|
Dec 28, 2023 |
|
Training Around Christmas Week
|
Dec 22, 2023 |
|
How long before the fitness test should I start training?
|
Dec 15, 2023 |
|
Dealing with pre academy nerves!
|
Dec 08, 2023 |
|
I am new to training how do I ease into it?
|
Nov 14, 2023 |
|
Best way to turn for the beep test! Targeting specific areas for weight loss.
|
Oct 31, 2023 |
|
Running speed for the beep test! Best way to ask a cop about the job!
|
Oct 11, 2023 |
|
I have spoken to ex officers who have said do not join! What should I do?
|
Aug 23, 2023 |
|
What do you do if you're not a morning person?
|
Aug 02, 2023 |
|
Activities to do away from the job!
|
Jul 13, 2023 |
|
How hard is the physical testing for applicants?
|
Jul 03, 2023 |
|
The importance of members health.
|
Jun 04, 2023 |
|
How to deal with boredom eating?
|
May 16, 2023 |
|
Policing and being a Mum
|
May 09, 2023 |
|
I failed the application process! What do I do now?
|
Apr 17, 2023 |
|
How to juggle family and work whilst going through the recruitment process!
|
Mar 30, 2023 |
|
First 60 days of training, what is the most important thing?
|
Mar 02, 2023 |
|
Best Case, Worst Case
|
Feb 09, 2023 |
|
Should I train during the academy?
|
Jan 27, 2023 |
|
Correct Push up Form! Breathing through your nose or mouth during exercise?
|
Jan 10, 2023 |
|
Improving your running, My goals for 2023 and reducing the risk of injury during the academy.
|
Jan 02, 2023 |
|
Staying consistent and overcoming a fitness plateau
|
Dec 15, 2022 |
|
3 Tips for the Academy and once you are out! Cortisole and the effects on your body.
|
Dec 09, 2022 |
|
Fat V Sugar! Training and Nutrition during your period
|
Nov 17, 2022 |
|
During times when I cannot train should I change my nutrition?
|
Nov 11, 2022 |
|
Compare yourself to you!
|
Nov 01, 2022 |
|
Best way to focus on cardio, nutrition and training.
|
Oct 28, 2022 |
|
Mental Health and how I worked through 4 seperate incidents.
|
Oct 21, 2022 |
|
When should I increase the weight on exercises? When should I bulk up?
|
Oct 14, 2022 |
|
How should you train after you complete your fitness test?
|
Oct 06, 2022 |
|
Is it too late for a career change? A session designed for the beep test.
|
Oct 01, 2022 |
|
How does the sauna help with recovery? Improving your vertical jump.
|
Sep 25, 2022 |
|
How to prepare your family for you being a cop!
|
Sep 16, 2022 |
|
Panel Interview and Psych testing for Police. Finding the balance when eating out.
|
Sep 08, 2022 |
|
Am I too young or too old to apply for the Police? I do not have time to train!
|
Sep 02, 2022 |
|
What happens if I fail the fitness test?
|
Aug 23, 2022 |
|
How to improve 5km run time.
|
Aug 18, 2022 |
|
5 Pro's and Con's of being a cop! How important is it to maintain your fitness once serving?
|
Aug 10, 2022 |
|
How to be a team player! How to improve running stamina!
|
Aug 03, 2022 |
|
Are you lifting the correct weights in the gym? How I deal with severe critical incidents.
|
Jul 21, 2022 |
|
Vo2 Max. What exercises to focus on as a patrol officer and a lot more!
|
Jul 14, 2022 |
|
Know what you know, and know what you don't know!
|
Jun 16, 2022 |
|
5 Tips for First Year Constables.
|
Jun 11, 2022 |
|
What is Autophagy? Pre workouts yes/no? My schedule constantly changes!
|
Jun 03, 2022 |
|
This is a must listen with all the links for common questions!
|
May 26, 2022 |
|
How to change your mindset regarding diet! Fitness requirements post academy!
|
May 20, 2022 |
|
I need to regain my eating habits should I go into a calorie deficit? Sprinting on a treadmill?
|
May 12, 2022 |
|
Training in the cold.
|
May 06, 2022 |
|
How long does it take to train for the entrance physical test?
|
May 01, 2022 |
|
Training for an endurance event and tips for applicants.
|
Apr 15, 2022 |
|
I do not have time to train or prepare food! Should I train even though it wont be a big session?
|
Apr 08, 2022 |
|
How to deal with offenders on the street. Plus heaps more.
|
Apr 01, 2022 |
|
The 4 main stressors at the academy and how to minimise one of them!
|
Mar 24, 2022 |
|
Fasted cardio for fat loss!
|
Mar 17, 2022 |
|
How do I stick to a diet? How to know if I am pushing myself enough in the gym?
|
Mar 11, 2022 |
|
Best exercises for rounded shoulders and a 15min rant.
|
Mar 02, 2022 |
|
Reduce Body Fat without losing muscle.
|
Feb 25, 2022 |
|
Cardio in a weighted vest? Intermittent fasting and a tangent on resilience.
|
Feb 08, 2022 |
|
How to get out of life long habits! Sleeping better!
|
Feb 03, 2022 |
|
What is the best indicator you are ready for your fitness test?
|
Jan 27, 2022 |
|
Best way to balance cardio and strength. Worst fitness advice you have recieved?
|
Jan 12, 2022 |
|
What counts as a push up? What Protein powder should I take?
|
Jan 06, 2022 |
|
Goal setting for 2022
|
Jan 03, 2022 |
|
Welcome to 2022! Best exercises to develop core and zone 2 cardio.
|
Jan 02, 2022 |
|
Home gym equipment, what do I need? How to get rid of loose under arm skin?
|
Dec 22, 2021 |
|
How to push myself when running outside? Why is a greens supplement important? Fasted training!
|
Dec 16, 2021 |
|
Tips for the festive season! Is F45 good for explosive power?
|
Dec 02, 2021 |
|
Do grip strength trainers work? Best exercises for push ups?
|
Nov 25, 2021 |
|
How to not get hungry on shift! Rest days when to take them?
|
Nov 18, 2021 |
|
Getting back into training after illness. Tips to deal with cravings. How to improve 300m sprint and 1.5mile run
|
Nov 11, 2021 |
|
How to Get cardio in when you are time poor. Dealing with a difference in strength from dominant to non dominant arm.
|
Nov 04, 2021 |
|
What is the best martial arts for Police Members to train?
|
Oct 27, 2021 |
|
Everything Beep Test! Training, Mindset, Testing & Technique.
|
Oct 21, 2021 |
|
Building Strength and Endurance, How to Improve your plank & Being in a Calorie Deficit
|
Oct 13, 2021 |
|
Why does my weight fluctuate? What is the difference between normal soreness and overtraining?
|
Sep 17, 2021 |
|
How to get past beep test plateau! How to get rid of shin splints!
|
Sep 10, 2021 |
|
How to train around injuries! How to control your breathing whilst running!
|
Sep 04, 2021 |
|
Cardio ideas for training inside on rainy days! How to learn to enjoy running!
|
Aug 25, 2021 |
|
Sore claves and lower body from running? How to Build up strength coming back from shoulder surgery. What should I eat before running?
|
Aug 19, 2021 |
|
How to motivate yourself to get off the couch! Should I train cardio before strength?
|
Aug 13, 2021 |
|
Should I run 5km for time or 40min for max distance?
|
Aug 05, 2021 |
|
Dial your nutrition back! Practice saying no!
|
Jul 29, 2021 |
|
How do I lose fat but not muscle mass? How can I stay in a calorie deficit and not be overly hungry?
|
Jul 20, 2021 |
|
My experience in the Emergency Services and some questions specific to policing.
|
Jul 06, 2021 |
|
How to improve your row time!
|
Jul 03, 2021 |
|
How much gear is issued? Are there extra academy expenses?
|
Jun 25, 2021 |
|
How to train around 6 shifts on 4 shifts off.
|
Jun 18, 2021 |
|
How to make your travel time productive. Struggling to increase running.
|
Jun 10, 2021 |
|
How to train around shifts, 12hour shifts used as an example.
|
Jun 04, 2021 |
|
Training through DOMS. Is swimming good for cardio and strength? Stitches.
|
May 27, 2021 |
|
Are Supplements such as creatine worthwhile?
|
May 12, 2021 |
|
Zone 2 cardio
|
May 11, 2021 |
|
Why it is harder to train on leave!
|
May 11, 2021 |
|
How to create an hour
|
May 11, 2021 |
|
Progression in your training
|
May 11, 2021 |
|
When you are stressed don’t expect to much from your training!
|
May 11, 2021 |
|
Don’t play catch up!
|
May 11, 2021 |
|
4 methods to track body changes!
|
May 11, 2021 |
|
Training, Nutrition and Recovery. Breaking it into consistency and effort
|
May 11, 2021 |
|
After action reviews
|
May 11, 2021 |
|
Delayed Onset Muscle Soreness (DOMS)
|
May 11, 2021 |
|
You can’t over train! You can only under recover!
|
May 11, 2021 |
|
2 ways to increase training consistency
|
May 11, 2021 |
|
Good workout to improve strength
|
May 11, 2021 |
|
Training around shifts and training on work days
|
May 11, 2021 |
|
What gym exercises are important for strength
|
May 11, 2021 |
|
Best low impact bike cardio workout
|
May 11, 2021 |
|
I stuffed up and derailed!
|
May 11, 2021 |
|
Investing in yourself
|
May 11, 2021 |
|
Pre Workouts
|
May 11, 2021 |
|
Body types, ecto, endo and mesomorph. Should I train to my body type?
|
May 11, 2021 |
|
Is 15min of cardio enough?
|
May 11, 2021 |
|
You say “I don’t have time to train because of my kids”
|
May 11, 2021 |
|
Stop saying “I don’t have time”
|
May 11, 2021 |
|
Have you derailed yourself?
|
May 11, 2021 |
|
Unavoidable Stress and how to deal with it!
|
May 11, 2021 |
|
Unsure of what goals to set?
|
May 11, 2021 |
|
Don't play the victim!
|
May 11, 2021 |
|
Habit Stacking
|
May 11, 2021 |
|
Save your emotions for those closest to you
|
May 11, 2021 |
|
How to get out of your downward spiral!
|
May 11, 2021 |
|
Don't be scared to see a phycologist.
|
May 11, 2021 |
|
You do you!!
|
May 11, 2021 |
|
Setting long term goals!
|
May 11, 2021 |
|
Motivation V Habit
|
May 11, 2021 |
|
My Daily Habits
|
May 11, 2021 |
|
Decision Fatigue
|
May 11, 2021 |
|
Extreme Ownership
|
May 11, 2021 |
|
David Goggins - Mental and Physical Strength
|
May 11, 2021 |
|
Date nights!!
|
May 11, 2021 |
|
Facebook - Don’t get upset by some dickheads comments
|
May 11, 2021 |
|
You will lose friends and thats ok!
|
May 11, 2021 |
|
Keeping motivated
|
May 11, 2021 |
|
Changing nutritional habits and smoking
|
May 11, 2021 |
|
Nutrition on shift!
|
May 11, 2021 |
|
When you need to go all in on your nutrition
|
May 11, 2021 |
|
Sometimes your Nutrition needs to be 100%
|
May 11, 2021 |
|
If you don’t want to slip, stay away from slippery places!!
|
May 11, 2021 |
|
What happens when you don’t eat enough?
|
May 11, 2021 |
|
Lemon detox/weight loss pills are they bullshit?
|
May 11, 2021 |
|
Progression in your eating habits
|
May 11, 2021 |
|
Focus on the 80%
|
May 11, 2021 |
|
Good Habits V Bad Habits
|
May 11, 2021 |
|
Free Day V Free Meal
|
May 11, 2021 |
|
Drink Water!!!!
|
May 11, 2021 |
|
Different Eating Habits and what might work for you
|
May 11, 2021 |
|
My Diet and how I eat around training
|
May 11, 2021 |
|
How to maintain your current weight through times of no or limited training.
|
May 11, 2021 |
|
Want to get fit? Start with Nutrition
|
May 11, 2021 |
|
Best protein powder to use as a meal replacement
|
May 11, 2021 |
|
What do I think of intermittent fasting
|
May 11, 2021 |
|
Weight gain and maintaining healthy weight whilst training.
|
May 11, 2021 |
|
What to do the week of your fitness test!!!
|
May 11, 2021 |
|
Test Yourself!!
|
May 11, 2021 |
|
Interview technique using the S.T.A.R method
|
May 11, 2021 |
|
Best way to increase grip strength
|
May 11, 2021 |
|
Living off at the academy and maintaining fitness and studying
|
May 11, 2021 |
|
Plantar fasciitis, cause and treatment?
|
May 11, 2021 |
|
How to quickly improve your beep test scores
|
May 11, 2021 |
|
What is normal recovery time?
|
May 05, 2021 |