Upper Body Power for Law Enforcement Officers
by Marc Tangeman, CSCS, Ian Bonder, MS, CSCS, RSCC, and Andrew Shim, EdD, CSCS,*D
TSAC Report
January 2023
Vol 66, Issue 5
This article discusses the benefits of an upper body power program for law enforcement officers and how to program this effectively.
Paywall block issue
This article is not configured properly for members or paid content.
isMemberOnly: {{isMemberOnly}} | isPaidContent: {{isPaidContent}}
spc: One or more parts of the product SPC is missing.
Read the full article
View the video
Login to view more
{{discountDesc}} Valid thru {{discountEnds}}
This {{ogType == 'video.other' ? 'video':'article'}} is available with a NSCA membership
or can be purchased for {{prices}}
or can be purchased. Price range: {{prices}}
Price includes membership pricing and promotions
This {{ogType == 'video.other' ? 'video':'article'}} can be purchased for {{prices}}
Price includes membership pricing and promotions
Purchase this {{ogType == 'video.other' ? 'video':'article'}}. Price range: {{prices}}
Price range includes membership pricing and promotions
This article originally appeared in TSAC Report, the NSCA’s quarterly, online-only publication geared toward the training of tactical athletes, operators, and facilitators. It provides research-based articles, performance drills, and conditioning techniques for operational, tactical athletes. The TSAC Report is only available for NSCA Members. Read more articles from TSAC Report
Related Reading
Exploring the Physical and Physiological Characteristics Relevant to Mixed Martial Arts
Effect of Acute Complex Training on Upper-Body Force and Power in Collegiate Wrestlers
The Relationship between Strength Measures and Task Performance in Specialist Tactical Police
Fitness Characteristics of a Suburban Special Weapons and Tactics Team
References
1. Abad, C, Prado, M, Ugrinowitsch, C, Tricoli, V, and Barroso, R. Combination of general and specific warm-ups improves leg-press one repetition maximum compared with specific warm-up in trained individuals. Journal of Strength and Conditioning Research 25(8): 2242–2245, 2011.
2. Achterstraat P. In: Managing Injured Police: NSW Police Force. Auditor-General (ed.). Audit Office of New South Wales: Sydney, Australia; 2008.
3. Baker, D. Comparison of upper-body strength and power between professional and college-aged rugby league players. The Journal of Strength and Conditioning Research 15(1): 30–35, 2001.
4. Beck, A, Clasey, J, Yates, J, Koebke, N, Palmer, T, and Abel, M. Relationship of physical fitness measures vs. occupational physical ability in campus law enforcement officers. The Journal of Strength and Conditioning Research 29(8): 2340–2350, 2015.
5. Bonder, I, Shim, A, Lockie, R, and Ruppert, T. A preliminary investigation: Evaluating the effectiveness of an occupational specific training program to improve lower body strength and speed for law enforcement officers. International Journal of Environmental Research and Public Health 18(14): 7685, 2021.
6. Bounty, P, Campbell, B, Galvan, E, Cooke, M, and Antonio, J. Strength and conditioning considerations for mixed martial arts. Strength and Conditioning Journal 33: 56-67, 2011.
7. Burton, A, Tillotson, K, Symonds, T, Burke, C, and Mathewson, T. Occupational risk factors for the first-onset and subsequent course of low back trouble. A study of serving police officers. Spine 21(22): 2612-2620, 1996.
8. Crawley, A, Sherman, R, Crawley, W, and Cosio-Lima, L. Physical fitness of police academy cadets: Baseline characteristics and changes during a 16-week academy. The Journal of Strength and Conditioning Research 30(5): 1416–1424, 2016.
9. Cronin, J, McNair, P, and Marshall, R. Developing explosive power: A comparison of technique and training. Journal of Science and Medicine in Sport 4(1): 59-70, 2001.
10. da Silva, B, Simim, M, Marocolo, M, Franchini, E, and da Mota, G. Optimal load for the peak power and maximal strength of the upper body in Brazilian Jiu-Jitsu athletes. The Journal of Strength and Conditioning Research 29(6): 1616–1621, 2015.
11. Dawes, J, Lockie, R, Kornhauser, C, Holmes, R, and Orr, R. Relationships between absolute and relative strength and power in male police officers of varying strength levels. Journal of Science in Sport and Exercise 1: 281-288, 2019.
12. Dawes, J, Lockie, R, Orr, R, Kornhauser, C, and Holmes, R. Initial fitness testing scores as a predictor of police academy graduation. Journal of Australian Strength and Conditioning 27(4): 30-37, 2019.
13. Dawes, J, Orr, R, Siekaniec, C, Vanderwoude, A, and Pope, R. Associations between anthropometric characteristics and physical performance in male law enforcement officers: A retrospective cohort study. Annals of Occupational and Environmental Medicine 28: 26, 2016.
14. de Salles, B, Simao, R, Miranda, F, Novaes, J, Lemos, A, and Willardson, J. Rest interval between sets in strength training. Sports Medicine 39(9): 765–777, 2009.
15. Del Vecchio, A, Casolo, A, Negro, F, Scorcelletti, M, Bazzucchi, I, Enoka, R, et al. The increase in muscle force after 4 weeks of strength training is mediated by adaptations in motor unit recruitment and rate coding. The Journal of Physiology 597(7): 1873–1887, 2019.
16. Gava, P, Kern, H, and Carraro, U. Age-associated power decline from running, jumping, and throwing male masters world records. Experimental Aging Research 41(2): 115-135, 2015.
17. Grossi, D. The reactionary gap: Reminders on threats and distances. Police1. 2013. Retrieved January 10, 2022 from https:// www.police1.com/police-trainers/articles/the-reactionary-gapreminders- on-threats-and-distances-l0NjF9gRYlpo3uMJ/.
18. Gruevski, K, McKinnon, C, Dickerson, C, and Callaghan, J. The impact of mobile data terminal use on posture and low-back discomfort when combined with simulated prolonged driving in police cruisers. International Journal of Occupational Safety and Ergonomics 19(3): 415-422, 2013.
19. Jones, K, Hunter, G, Fleisig, G, Escamilla, R, and Lemak, L. The effects of compensatory acceleration on upper-body strength and power in collegiate football players. The Journal of Strength and Conditioning Research 13(2): 99-105, 1999.
20. Jones, M, Oliver, J, Delgado, J, Merrigan, J, Jagim, A, and Robison, C. Effect of acute complex training on upper-body force and power in collegiate wrestlers. The Journal of Strength and Conditioning Research 33(4): 902–909, 2019.
21. Kaminski, R, and Sorensen, D. A multivariate analysis of individual, situational and environmental factors associated with police assault injuries. 195. American Journal of Police. Retrieved January 9, 2022 from https://www.emerald.com/insight/content/ doi/10.1108/07358549510111938/full/html.
22. Lockie, R, Balfany, K, Bloodgood, A, Moreno, M, Cesario, K, Dulla, J, et al. The influence of physical fitness on reasons for academy separation in law enforcement recruits. International Journal of Environmental Research and Public Health 16(3): 372, 2019.
23. Lockie, R, Callaghan, S, Moreno, M, Risso, F, Liu, T, Stage, A, et al. An investigation of the mechanics and sticking region of a onerepetition maximum close-grip bench press versus the traditional bench press. Sports 5: 46, 2017.
24. Lockie, R, Dawes, J, Orr, R, Stierli, M, Dulla, J, and Orjalo, A. Analysis of the effects of sex and age on upper- and lower-body power for law enforcement agency recruits before academy training. The Journal of Strength and Conditioning Research 32(7): 1968–1974, 2018.
25. Lyons, K, Radburn, C, Orr, R, and Pope, R. A profile of injuries sustained by law enforcement officers: A critical review. International Journal of Environmental Research and Public Health 14(2): 142, 2017.
26. Marins, E, Cabistany, L, Bartel, C, Dawes, J, and Del Vecchio, F. Aerobic fitness, upper-body strength and agility predict performance on an occupational physical ability test among police officers while wearing personal protective equipment. The Journal of Sports Medicine and Physical Fitness 59(11): 1835-1844, 2019.
27. Moreno, M, Lockie, R, Kornhauser, C, Holmes, R, and Dawes, J. A preliminary analysis of the relationship between the multistage fitness test and 300-m run in law enforcement officers: Implications for fitness assessment. International Journal of Exercise Science 11(4): 730-738, 2018.
28. Nicol, C, Avela, J, and Komi, PV. The stretch-shortening cycle: A model to study naturally occurring neuromuscular fatigue. Sports Medicine 36: 977–999, 2006.
29. Orr, R, Robinson, J, Hasanki, K, Talaber, K, Schram, B, and Roberts, A. The relationship between strength measures and task performance in specialist tactical police. The Journal of Strength and Conditioning Research, 2021.
30. Padua, E, D’Amico, A, Alashram, A, Campoli, F, Romagnoli, C, Lombardo, M, et al. Effectiveness of warm-up routine on the ankle injuries prevention in young female basketball players: A randomized controlled trial. Medicina 55(10): 690, 2019.
31. Pryor, R, Colburn, D, Crill, M, Hostler, D, and Suyama, J. Fitness characteristics of a suburban special weapons and tactics team. The Journal of Strength and Conditioning Research 26(3): 752–757, 2012.
32. Ratamess, NA. Strength and conditioning for grappling sports. Strength and Conditioning Journal 33: 18–24, 2011.
33. Sand, W, Wurth, J, and Hewit, J. Basics of strength and conditioning manual - NSCA. 2012. Retrieved January 22, 2022, from https://www.nsca.com/contentassets/ de9aebfe7a7340b69217b99bb13862a7/basics_of_strength_and_ conditioning_manual.pdf.
34. Shim, A, Bailey, M, and Westings, S. Development of a field test for upper-body power. The Journal of Strength and Conditioning Research 15(2): 192-197, 2001.
35. Suchomel, T, Nimphius, S, Bellon, C, and Stone, M. The importance of muscular strength: Training considerations. Sports Medicine 48(4): 765–785, 2018.
36. US Dept of Justice. Officers feloniously killed. FBI. 2015. Retrieved January 12, 2022, from https://ucr.fbi.gov/leoka/2014/ officers-feloniously-killed.
37. Verkhoshansky, Y, and Siff, M. Supertraining (6th ed.) Rome, Italy: 2009. 38. Waller, M. Reliability and validity of the Just Jump MatR countermovement push-up height as a measure of upper-body power [Unpublished doctoral dissertation]. University of Utah, 2014.
39. Williams, J, and Ramsey, V. The Need for Law Enforcement Wellness Interventions: A Critical Review. The Sports Journal 24: 2, 2017.
40. Zatsiorsky, V, and Kraemer, W. Science and Practice of Strength Training, 2005.
About the author
Andrew L. Shim, EdD, CSCS
Contact Andrew Shim
Your first name is required.
Your last name is required.
Your email is required.
Your message is required.
Your reCaptcha is required.
Your email was successfully sent to Andrew Shim
Andrew Shim is the Program Director and Professor in the Department of Kinesiology and Exercise Science at College of Saint Mary in Omaha, NE. He grad ...
View full biography