ABOUT THE GUEST
Chief Kevin Molis is the Chief of Police for the Malden, Massachusetts Police Department. He has trained with free weights since the 1970s and champions fitness as a core competency for law enforcement.
WHAT YOU’LL LEARN
How strength, cardio, and mobility support on‑duty performance and injury reduction
Programming principles that fit shift work, limited time, and rotating assignments
Budget‑smart facility planning: racks, free weights, and rubber gym flooring essentials
Practical nutrition and recovery tactics that keep officers ready year‑round
KEY TOPICS
Building a department fitness culture that lasts beyond a single initiative
Selecting durable equipment and flooring for high‑use training rooms
Structuring weekly training for readiness, not fatigue
QUICK ANSWERS
Q: What should a small department prioritize when outfitting a gym?
A: Start with a power rack, adjustable bench, Olympic barbells and plates, a sled or rower for conditioning, and rubber gym flooring for safety and noise control.
Q: How can officers train effectively with inconsistent schedules?
A: Use short, high‑impact sessions (30–45 minutes), rotate full‑body strength days with low‑impact cardio, and anchor progress to key lifts rather than rigid day‑of‑week plans.
Q: What nutrition habits matter most for shift workers?
A: Emphasize protein at each meal, hydrate consistently, and batch‑prepare simple foods to avoid vending‑machine calories during long or overnight shifts.
SHOP THE EPISODE
Pro‑grade power rack for department gyms
https://www.ironcompany.com/pro-series-power-cage?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep157
IRON COMPANY Urethane Hex Dumbbells (durable, low‑maintenance)
https://www.ironcompany.com/urethane-hex-dumbbells-iron-company-ic-u-hex?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep157
Regupol AktivLok Interlocking Rubber Flooring Tiles
https://www.ironcompany.com/regupol-aktivlok-black-rubber-interlocking-flooring-tiles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep157
Jacobs Ladder Cardio Trainer (conditioning for first responders)
https://www.ironcompany.com/jacobs-ladder-cardio-exercise-trainer-jacobs-ladder?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep157
ERC Max Saver Gym Equipment Wipes (facility hygiene)
https://www.ironcompany.com/erc-max-saver-sanitizing-gym-equipment-wipes?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep157
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep157
IRON COMPANY — trusted gym equipment & flooring since 1997
Full episode list & resources:
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Shop Cardio Equipment (treadmills, ellipticals, bikes):
https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Shop Free Weights (dumbbells, barbells, kettlebells):
https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Shop Gym Flooring (rubber rolls, mats, tiles):
https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Shop Strength Training Equipment (benches, racks, cages):
https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Government & GSA Buyers (contract & bids):
https://www.ironcompany.com/gsa-and-cmas-bid-information?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
RAW Articles & Training Guides:
https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
