I was in the gym warming up a few days ago and over heard two LEO’s arguing over what exercise they thought was best to develop the back. What got my attention was that they were quoting you tube videos as their source for all things fitness. What we have to understand is that there is science fact and science fiction and most of what is out there is fiction. As I discussed in last month’s column a professional athlete would never train to complete exhaustion; to failure. This would drastically increase their chance of injury and then they could not get paid. This begs the question, why are you any different?
If you miraculously come across the next best video on cool exercise and bring that back to the department a few things are going to happen. It’s going to become a “hey I can do that and one more” contest = injury. It may get handed down to the rookie = broken rookie and most likely it will further dissuade and demotivate the officers that need to be exercising and are not. Let’s be honest here, exercise can be scary if you have let yourself go.
With so many levels of fitness, from nonexistent to hyper fit it can be challenging for PT instructors, trainers and LEO’s to find a series of good exercises that everyone can do while remaining safe and valid. On top of that exercises that have job specificity and require little to no equipment. Science fact says we need to address some specific areas of the body to prevent injury and improve performance. The calf/foot and ankle, the glutes and hips and the upper back / thoracic spine. When we get these areas moving and firing better then injures can be prevented and tactical ability will improve; it’s a win-win for everyone. We can use these three exercises for pre-PT, pre-drill and pre-workout.
1. Lateral Step Up: There are all kinds of variations of step ups but it’s pretty clear that a lateral step up gives you the most bang for your buck. What’s also nice is that if you choose a step height that is roughly knee high (or slightly lower) it allows you to use the whole leg/hip to push off with; use a step that is too high and you step up with your back. Plus this movement forces the ankle to move in all four planes of motion, increases stability and makes the foot work to balance at the top. Bet you never thought of it that way!
3 sets of 10 will do the trick, control is key and finish the movement with your butt not your quad. Step down slowly as the decent (eccentric) is just as important, controlling the landing is a key injury prevention point.
2. Fire Hydrant: Officers… this one is just weird but wait till you try it; humbling is a good word. There are few exercises that can activate the glutes, where all your power comes from like this exercise. This requires no equipment and also has the added bonus of being one hell of good core exercise.
On your hands and knees, keep your elbows locked at all times and chin tucked. Raise one leg up as high as you can keeping the knee and foot level with each other, hold for 10 seconds. Once you start the knee NEVER touches the ground but you only have to do 6-8 reps, and then switch sides. If and when it gets too easy narrow the hands, add reps or hold longer.
3. Turkish Get Up: As a tactical coach and trainer this is one of my favorite exercises. Yes it’s a bit technical but once you get it this will become a go to movement for thoracic stability and mobility. You can use a kettle bell (preferred) or a dumb bell. The resistance does not have to be heavy but your technique has to be very proficient. 2 sets of 5-6 reps will do the trick. On the first and last movement think roll not up/down. The key is to keep the weight “top dead center” with the shoulder “tucked in” and the “head up/chest up” at all times. It helps to have a mirror so you can coach yourself. Ironically this may be the one time I would say find a you tube video to learn how.
Be fit, stay safe.
