Load Management - Police
Most police officers carry lighter loads (~20-30lbs) for long periods of time. It is not uncommon for LEO’s to work 10-16 hours at a time. Not to mention, much of the police force is overweight, thus increasing load to the musculoskeletal system.
The primary concerns are low back imbalances from an awkward belt and poor posture from chronic load and sedentary tasks. Another major concern is an officers ability to perform necessary tasks while in full kit.
Low back pain can be crippling, but it is usually avoidable or manageable. In general, a strong back is a healthy back. With the right combination of strength, endurance, and light stretching, pain management is attainable. The catch is, you should address it before it starts.
Posture is also important. Luckily, when we train the low back, we usually train posture as well. The upper back should be trained hard and often. The traps, rhomboids, and lats are resilient and can handle more volume than some other muscle groups.
Tactical/SWAT will likely be exposed to heavier loads. Proper armor alone can easily weight 20lbs. Add in a primary and secondary weapon with multiple magazines, first aid, coms, not to mention other armor (helmet, elbow & knee pads, heavy duty boots). All of this before specialized equipment (shield/breaching equipment).
While tactical/SWAT need to address the low back for stability and health, they also need to train maximal strength and power more than a typical LEO. This is due not only to heavier loads, but also movement/tactical tasks.
The kickstand deadlift and back squat can be used in the same session to address both low back strength and stability as well as maximal leg strength. Together, they will use the core (abs and low back), hamstrings, glutes, quads, and upper back.
Starting place:
5x5 back squats at 70%1RM with 2:00 between sets. Keep a strong brace, control on the way down, move quickly on the way up.
3x10 kickstand deadlifts with 90s between sets. Moderate weight, you should always be able to hold a proper core brace and avoid too much strain on your hamstrings.