We all want to be fit but like most officers you lack the time and energy to keep yourself fit, let’s be honest - sleep often trumps a workout. One thing that I hold true as a coach and trainer is that as a whole we make exercise far too complicated. There are soo many fads, gimmicks, tools and pills that “claim” to boost fitness it can be confusing what’s effective and what is not. Plus there are so many mass marketed programs that have little to no basis in science that the exercises cause more harm than good.
Science comes first and fore most and the number one rule after adapting what is scientifically acceptable is that “exercise should NOT cause injury”. Especially when you are training NOT to get hurt! So let’s focus on one exercise progression that WILL get you fit in a short period of time. The type of fitness we are talking about is job specific, high intensity/short burst with maximum stress BUT still keeping it primally based. Primally based means that you have to run and run fast. Fast running is hands down the best way to stimulate the body to adapt and change while keeping an exercise functional.
This routine is designed to be done 1 to maybe 2 times per week but it is NOT to be included with any other workout. We highly recommend that you are well hydrated, fueled up and had plenty of rest prior to your sessions. I can tell you from personal experience that doing this routine fatigued will be a bad experience. It’s also a VERY good idea to take the day off from exercise after this workout.
Rule #1: Thou shalt NOT do any of these exercises cold and stiff. Just based off of your job you must go through a thorough warm up with tissue mobilization. So get out that foam roller and get to work for at least 10 minutes prior to your warm up. There is plenty of information in past columns about how to get all thus done. http://www.officer.com/article/10891100/whats-in-your-fitness-tool-box
Rule #2: Form is key, once you get sloppy the benefit of the exercise diminishes rapidly and the risk increases. We want you to push it but not to the point of failure or breakdown.
Rule #3: Never begin the next set until your heart rate is back to 120 or below. Only do upper body and core exercises, never legs.
*Feel free to adjust the incline and or speed to meet your fitness level, work up to the recommended levels.
**Some days you will just not have it, do not push it.
***We highly recommend training with a partner and having some motivational music (loud and heavy) to keep you pushing.
Week 1-3 (keeps the treadmill running during the sets)
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Priority 1 set 1: Treadmill at 9.5 MPH at a 9.5% grade. |
30 second sprint, rest 20 seconds, 20 seconds of crunches, 20 seconds of pushups. Go back to the TM and repeat once your heart rate is below 120. Do 3 sets. |
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Priority 1 Set 2: Treadmill at 10.5 mph, at a 8% grade. |
30 second sprint, rest 20 seconds, do 15 dumbbell curl to press followed by 15 warrior rows (push up position on the DB, do a row). GO back to the TM and repeat for 2 more sets once your heart rate is below 120. Do 3 sets total. |
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Priority 1 set 3: Treadmill at 11.5 mph at a 7% grade. |
30 second sprint, rest 20 seconds, do pull-up’s to failure followed by 15 kettle bell swings. Go back to the treadmill and when your heart rate is below 120 repeat for 3 total sets. |
Week 4-6
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Priority 1 set 1: Treadmill at 9.0 MPH at a 9% grade. |
30 second sprint, rest 20 seconds, 20 seconds of DB Rows, 20 seconds of DB Shoulder Flys. Go back to the TM and repeat once your heart rate is below 120. Do 3 sets. |
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Priority 1 Set 2: Treadmill at 9.0 mph, at a 9% grade. |
30 second sprint, rest 20 seconds, do 15 seated torso rotations followed by 15 push up with hip flexor kicks (push up and bring the knee to the elbow, alternate sides). GO back to the TM and repeat for 2 more sets once your heart rate is below 120. Do 3 sets total |
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Priority 1 set 3: Treadmill at 11.5 mph at a 7% grade. |
30 second sprint, rest 20 seconds, do pull-up’s to failure followed by 15 kettle bell swings. Go back to the treadmill and when your heart rate is below 120 repeat for 3 total sets |
Week 7-9
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Priority 2 set 1: Treadmill at 10 MPH at a 10% grade. |
30 second sprint, rest 20 seconds, 15 Sand bag rows, 15 sand bag curl to press. Go back to the TM and repeat once your heart rate is below 120. Do 3 sets. |
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Priority 2 Set 2: Treadmill at 10 mph, at a 10% grade. |
30 second sprint, rest 20 seconds, 15 single Leg pushups, 15 Med ball pikes. GO back to the TM and repeat for 2 more sets once your heart rate is below 120. Do 3 sets total |
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Priority 2 set 3: Treadmill at 10 mph at a 10% grade. |
30 second sprint, rest 20 seconds, do pull-up’s to failure followed by 15 kettle bell swings. Go back to the treadmill and when your heart rate is below 120 repeat for 3 total sets |
After 9 weeks we promise you that not only will your anaerobic (short burst) fitness go through the roof your metabolism will too. We have many officers that simply use these workouts once a week to keep their short burst fitness at high levels AFTER they have achieved the 9 week goal. Good luck!
