WELCOME TO THE FLORIDA CORRECTIONAL OFFICERS ASSOCIATION, INC. (FLCOA)
Thank You To Orange County Sheriff's Office Wellness Team
ALL OFFICERS BOTH NEW RECRUITS AND ACTIVE SHOULD HOLD THEMSELVES TO THESE STANDARDS AT ALL TIMES
The Florida Department of Law Enforcement, Criminal Justice Standards and Training Commission approved a new 60-hour physical training course for the Law Enforcement Academy and a 40-hour physical training course for the Corrections Academy. These new courses are in addition to the current 80-hours Defensive Tactics course.
Listed are the entry-level PAT fitness standards for our Sponsorship Recruits:
- 1.5 Mile Run: Complete a 1.5 mile run in 18:00 minutes or less
- Push-ups: Men - complete at least 15 push-ups in one minute. Women - complete at least 10 push-ups in one minute.
- Sit-ups: Men - complete at least 25 sit-ups in one minute. Women - complete at least 17 sit-ups in one minute.
- Post PAT Workout: Applicants who successfully complete the above 3 standards will be required to participate in an additional 30 minute workout, to be conducted immediately after the completion of the above 3 standards. The workout will be instructor lead and will familiarize you with some of the exercise routines you will be asked to perform in the academy.
Please see video to view the exercises conducted during the Post PAT Workout.
Physical fitness at the academy is intense; you must be physically fit on the first day. Our instructors and your classmates need you to be in great shape on the day you start. The instructions below will prepare you for the physical training at our institute. Start today!!! Fitness evolves over an extended period of time--weeks and months--not in one weekend.
Preparation Instructions
- Build up to running 3 miles a day, 4 times a week
- One method to achieve this goal is to jog for 2 minutes then brisk walk for 1 minute and repeat for 30 to 40 minutes.
- Work your way down to jogging for 3-5 minutes and walking for 45 seconds
- Keep reducing the walk time until you aren't walking anymore.
- When the run is over, immediately drop down and do as many sit-ups as you can, until it is impossible to complete another repetition.
- Take a 10 second break and then repeat twice more.
- When you are finished with the sit-ups, immediately drop down and do as many push-ups as you can, until it is impossible to complete another repetition.
- Take a 10 second break and then repeat twice more.
- When you are finished with the push-ups, complete 5 squat jumps, jumping as high as you can every time.
- Take a 10 second break and then repeat twice more.
SUICIDAL? GET HELP NOW! 1-800-COPLINE (267-5463)
Concierge Nutrition, Fitness & Lifestyle Coaching
Become the Best Version of Yourself
What is MetPro?
Metabolic Profiling (MetPro) is the advanced methodology created by Transformation Specialist Angelo Poli that analyzes a person’s specific response to diet and activity, and adjusts based on their personal needs and goals. It has allowed Poli and his highly respected team to quickly redirect his clients in the direction they’ll personally see the greatest results.
Contact Us Today
Answer a series of questions to learn how Metabolic Profiling can help you reach your transformation goals.
SUICIDAL? GET HELP NOW! 1-800-COPLINE (267-5463)
6 Ways CO's Can Stay Healthy!
Are CO's Dying Too Soon?
This is a sensitive issue which needs to be discussed. I've noticed that too many of my corrections colleagues are passing away and they are not dying of old age. Many of them are dying in their fifties and some in their forties.
Is it the stress and conditions of the job?
Is it the hours of overtime we work?
Are we neglecting our health or all of the above?
In this video Mr. Koonce offers 6 ways officers can stay healthy. He invites you to chime in and share your experiences and any info you think may be helpful. He encourages us to share information to help ourselves as well as the younger officers that are coming up. We can do it! If only one officer benefits from our collective information it will be well worth the effort.
1. Regular Exercise: Regular exercise is one of the most crucial ways for correctional officers to stay healthy. Exercise has numerous benefits. including improved physical fitness, reduced risk of chronic diseases and improved mental health. Exercise can also help reduce stress and improve mood, which are essential for correctional officers who often face stressful situations at work.
2. Healthy Eating: Correctional officers can maintain a healthy diet by incorporating fresh fruits, vegetables, lean proteins, and whole grains into their daily meals Drinking Water: It's essential to stay hydrated throughout the day by drinking plenty of water. which helps maintain good health.
3.Sufficient Sleep: Correctional officers should aim to get adequate sleep every night, preferably between 7-9 hours. to help the body and mind rejuvenate.
4.Avoid Alcohol and Smoking: Correctional officers should avoid or limit alcohol and smoking consumption as it can have detrimental effects on their physical and mental health.
5.Mental Health Support: Correctional officers can benefit from seeking mental health support when needed such as counseling or therapy to deal with work-related stress.
6. Regular Health Checkups: Correctional officers should prioritize regular health checkups to detect any underlying health issues early and treat them accordingly.
23 wellness Tips for COs
It can be challenging for COs to set time aside to keep a healthy mind and body; here's top 23 wellness tips from Corrections1 for you to concentrate on this year.
SUICIDAL? GET HELP NOW! 1-800-COPLINE (267-5463)
SUICIDAL? GET HELP NOW! 1-800-COPLINE (267-5463)
Gracie Survival Tactics® (GST)
Gracie Survival Tactics (GST) For LEOs
Gracie Survival Tactics (GST) is a revolutionary defensive tactics system based on Gracie Jiu-Jitsu that incorporates time-tested techniques into an easy-to-learn system designed to help officers humanely prevail against larger and stronger opponents. Active-duty law enforcement professionals, as well as military personnel and first responders, can access the GST system and become Certified Instructors via our Live Instructor Certification Program (Live ICP) or via our video-based Online Instructor Certification Program (Online ICP).
SUICIDAL? GET HELP NOW! 1-800-COPLINE (267-5463)
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