Type: law-enforcement
Author: Daniel - TinyVik1ng
Program Overview: This program is designed to prepare law enforcement personnel by building fitness, strength, and tactical skills. Follow the regimen closely, adjusting as needed to ensure consistent progress.
Component | Details |
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Plyometric Drills | 4 sets each of: Depth Jumps (10 reps), Broad Jumps (10 reps), Medicine Ball Slams (20 reps) |
Warm-Up | 10 minutes of jump rope and shadowboxing. |
Tactical Circuit | 4 rounds: Sandbag Carries (50m), Overhead Press (10 reps), Battle Ropes (30 sec), Sprint Drills (50m). RPE: 9-10. Rest 2 minutes between rounds. |
Active Recovery | 20 minutes of light cardio and deep stretching. RPE: 4-5. |
Performance Assessment | Regular tests for strength, endurance, and speed. |
RPE (Rate of Perceived Exertion) | Follow RPE guidelines to gauge intensity. |
Focus: Establish core strength, endurance, and foundational movement.
Weekly Structure | Monday: Strength Training | Wednesday: Endurance and Cardio | Friday: Tactical Strength and Conditioning | Saturday: Active Recovery |
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Strength Training Exercises | Details |
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Warm-Up | 10 minutes of dynamic stretching |
Squats | 4 sets x 8-10 reps (RPE 7) |
Push-Ups | 4 sets x 12-15 reps (RPE 6-7) |
Deadlifts | 3 sets x 8 reps (RPE 7) |
Plank | 3 sets x 1 minute (RPE 6) |
Cardio Training | Details |
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Interval Running | 30 minutes, alternating 1 minute sprint / 2 minutes jog. RPE 8 for sprints, 5 for jogs |
Burpees | 4 sets x 10 reps (RPE 8) |
Tactical Strength and Conditioning | Details |
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Farmer's Walk | 4 sets x 30m (RPE 7-8) |
Pull-Ups | 3 sets max reps (RPE 8) |
Sandbag Cleans | 4 sets x 10 reps (RPE 8) |
Sledgehammer Swings | 4 sets x 20 reps (RPE 7-8) |
Objective: Build advanced strength, endurance, and mobility.
Weekly Structure | Monday: Strength Training | Wednesday: Speed and Agility | Friday: Tactical Circuit | Saturday: Recovery and Mobility |
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Strength Training | Details |
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Warm-Up | 10 minutes dynamic stretches |
Barbell Squats | 5 sets x 5 reps (RPE 8) |
Bench Press | 4 sets x 6 reps (RPE 8) |
Deadlifts | 4 sets x 5 reps (RPE 8-9) |
Hanging Leg Raises | 3 sets x 12 reps (RPE 7) |
Tactical Conditioning | Details |
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Sprint Drills | 5 sets x 40m, max effort (RPE 9) |
Box Jumps | 4 sets x 10 reps (RPE 8) |
Lateral Bounds | 4 sets x 10 reps (RPE 8) |
Tactical Circuit | Details |
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3 Rounds | Bear Crawls (50m), Tire Flips (10 reps), Kettlebell Swings (20 reps), Push Press (15 reps), Pull-Ups (max reps). RPE: 8-9. Rest 2 minutes between rounds. |
Objective: Attain peak functional strength, speed, and endurance.
Weekly Structure | Friday: Combat Conditioning | Saturday: Recovery and Assessment |
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Combat Conditioning | Details |
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Warm-Up | 10 minutes dynamic stretching |
Front Squats | 5 sets x 3-5 reps (RPE 9) |
Weighted Pull-Ups | 4 sets x 5 reps (RPE 9) |
Heavy Deadlifts | 5 sets x 3 reps (RPE 9) |
Hollow Body Holds | 4 sets x 1 minute (RPE 9) |
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