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Police officers face immense physical and mental demands on the job. Strength, endurance and overall fitness aren’t just optional — they’re essential for peak performance and long-term health.
In this episode of the Policing Matters podcast, host Jim Dudley talks physical fitness with Dru Mejico, a 13-year law enforcement veteran with the Orange County (California) Sheriff’s Department and the founder of Nine11 Strong and the Fit for Duty Academy.
With a background in strength and conditioning coaching, Dru has helped more than 1,000 first responders improve their fitness, lose fat and build muscle — ensuring they are ready for anything. Dru’s insights offer a roadmap for police officers looking to stay fit and perform at their best on and off duty. Connect with Dru on Instagram.
Tune in to discover:
- The biggest fitness fails – and how to stop sabotaging your strength.
- Why muscle matters – but bodybuilding and CrossFit might not be your best bet.
- Shift work vs. workouts – how to train smart when your schedule is a mess.
- Food is fuel – simple nutrition tricks to keep you powered up, not crashing.
- Bulletproof your body – mobility moves that protect your back, knees and shoulders for the long haul.
About our sponsor
This episode of the Policing Matters Podcast is brought to you by Lexipol, the experts in policy, training, wellness support and grants assistance for first responders and government leaders. To learn more, visit lexipol.com.
Key takeaways from this episode
- Fitness isn’t just about looks — it’s about survival: Stronger officers are less likely to be injured and more prepared for physical confrontations.
- Avoid common training mistakes: Many officers train like bodybuilders or endurance athletes, but first responders need a more balanced approach to strength, power, and mobility.
- Prioritize mobility and injury prevention: Sitting in patrol cars, wearing heavy gear, and constant stress take a toll — mobility exercises can help prevent long-term issues.
- Nutrition matters: Planning meals ahead, making better food choices, and avoiding excessive caffeine and sugar can significantly improve energy and performance.
- Consistency over intensity: Even short, structured workouts can be effective when done consistently.
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