Law Enforcement Personal Fitness Program (PFP)

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Type: law-enforcement

Author: Daniel - TinyVik1ng

Law Enforcement Training Program

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.

Program Structure

Component Details
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.

Phase 1: Foundation Building (Weeks 1-4)

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
Strength Training Exercises Details
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
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
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)

Phase 2: Strength and Power Development (Weeks 5-8)

Objective: Build advanced strength, endurance, and mobility.

Weekly Structure Monday: Strength Training Wednesday: Speed and Agility Friday: Tactical Circuit Saturday: Recovery and Mobility
Strength Training Details
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
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
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.

Phase 3: Peak Performance (Weeks 9-12)

Objective: Attain peak functional strength, speed, and endurance.

Weekly Structure Friday: Combat Conditioning Saturday: Recovery and Assessment
Combat Conditioning Details
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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