Proper Physical Fitness and Training for Police Officers- Part II
Another example of the "Day to Day" strength and conditioning for police.
For our in shape officers that can handle some higher intensity work, this is the progression from the first phase I outlined here. Any officer, but especially SWAT and proactive gang units should have the ability to complete this program. If you are just getting back to moving again, I recommend starting here.
Below is a sample program from the future book: Answering the Call: Proper Physical Training for Police and Military in the 21st Century.
PHASE 2
Schedule:
Phase 2 we up the intensity and start to work in higher threshold aerobic zones for our conditioning. We accomplish this through ladder workouts and various resisted conditioning methods. As someone with a hip replacement I have found training like this to be lower impact, challenging, and also achieves the same target heart rates. There is nothing wrong with sustained running especially if you aren’t bionic, but as police/tactical types get older it just seems to beat them down. Running is still programmed, just enough to maintain the ability but without junk volume.
Lift 1 (Day 1): “Heavy” Total
BLOCK A: Whatever lower or upper body focused movement you choose still use an approximate 3RM for the percentages listed above. Rest 2-3 minutes between exercises but this is still a “slow circuit.”
BLOCK B: I added in a standing rotational row that can either be done on a cable unit or with a band attached to something sturdy like a squat rack. With a staggered stance, grip the band or handle and complete a typical row. However at the completion of the row, rotate your body perpendicular away from the weight stack finishing with your hand on the working side hip (If you rowed with your left hand, should be left hip). Hold for a count and feel the tension from the floor through your feet, hips, midsection, and back. Then repeat.
Then move to the cross body RDL. While doing a typical single arm, single Leg RDL I want you to move the load toward whatever working leg is down. Meaning hinge back, punch the weight toward the down foot and then as you come back up let the weight come back to your side. We are working on that X stability through your entire body. You should be pushing into the ground with your foot (espeically big toe) on the working leg.
BLOCK C: Do whatever hanging leg raise you are capable of doing. Bring the legs up, hold for 5 seconds, and slowly come down. From there get whatever carry you want for the day. Then move to a loaded step up. Load this however you want, but during my rehab I really liked holding a KB in the racked position.
Day 2: Track Repeats
Similar to last phase except this time we add just a bit more volume for mostly the 200m reps. Please pay attention to the effort level. Think of these build ups as preparing you for the 200m repeats, not gassing you out before you get there. Still use a 1:1 work to rest ratio. Meaning if it takes you 40 seconds to run your 200m during your 4x200m sets, then rest that amount.
Day 3 (Lift 2): Threshold Circuit (Reverse Ladder)
BLOCK A: This is a form of threshold training. Each exercise is done in a circuit fashion, starting with 8 reps in week 1 and working your way down to 1. Single Arm KB thruster is when you hold a KB in the racked position in one arm and squat down (fight the urge to lean), and then as you return to the standing position you press the weight into an overhead single arm press. it's OK to use the momentum from the squat. The next exercise is a renegade row, which in this complex I recommend a lighter load. Do your best to keep your hips down and parallel with the floor as you row one arm at a time. If you find as you fatigue your form is horrific try holding a push up position, then alternate bringing a hand up to your opposite shoulder. Then get up and do your KB swings. Next move to a couple KBs (or whatever load you have but do a front racked carry) and go for a short racked carry walk. Keep the distance the same each set.
This is a threshold day not a puke day. If you need to slow down here and there to keep the heart rate in the 160-170 bpm zone then do so. If you are in very good shape you can probably creep to 175 bpm. In the end it is a heart rate range, and unless you go to a lab and find your actual anaerobic threshold you really won’t know for sure. Talk test should have you being able to say short sentences but you shouldn’t be able to ramble an entire paragraph or sing along with t-swift as you complete the circuit.
BLOCK B: Go cool down with some low intensity activity.
Day 4 (Lift 3):- Clusters/Ladders
WARM UP: Same as above.
BLOCK A: Percentages again are based off of your 3RM for these movements. Some call these strength ladders others call these clusters. Regardless they work and when I see a trend where not only guys like Dan John recommend them but also other respected coaches, I listen. Work up to those percentages and hit a quality single, rest a bit, hit the double, rest a bit, then hit the triple. Now rest a little a longer and do the other movement. Repeat these ladders for 3 sets. Attempt to make it look easier every time. In week 3 if you are feeling up to it, work up to a new “easy” 3RM.
BLOCK B: Slow circuit. Everything that is not a loaded carry is 3 sets of 5. Starting with a “tripod” row off a bench. Step back a bit and put one hand on the bench to create kind of a plank feeling through the midsection. Row the weight from the floor. The only thing that should be moving is your arm. You can use the same weight, and go for your suitcase carry, waiter walk, racked carry, etc. Just pick a single arm carry variation. Next is a band around the knees glute bridges. If you don’t have a band, a good variation is a clam shell. Start in a side plank with your knees bent and then raise yourself up pushing against the ground through your knees and then open up your hips using your glutes. Push your hips through and hold for a count at the top. Next, attach a band or use a low cable position. From a side plank do a single arm row with the arm that is not on the ground. If you don’t have a band take a very light weight (like a 5lb plate) and replicate the same motion.
Day 5: Resisted Conditioning (Threshold Variation)
Entire round is 4-5 minutes
A1) EMOM- KB Swings- 10 Seconds (or 10ish reps)
A2) Sled Push or Pull until you reach a total time of 4-5 minutes.
Entire round is 4-5 minutes
A1) EMOM- Hill Sprint- 10ish Seconds
A2) Carries- Lighter and farther. Start with a harder variation like a double racked carry and then work your way to easier variations as you fatigue. You could break it up by doing a different variation every 30 seconds or a minute. Just keep moving.
Entire round is 4-5 minutes
A1) Heavy Bag- 5-10 seconds of hard combinations.
A2) Continue hitting the bag but with much less intensity and work on movement/foot work or Sled/Assault Bike or a combination of everything.
Week 1: 3 Rounds
Week 2: 4 Rounds
Week 3: 5 Rounds
If you have the equipment and the space, you could do each circuit for each of your sets every workout. In the end the set up is up to you. Just stick with the principles and what the goal is for the day. Threshold (not blast yourself for 30 seconds and just try and survive for 4-5 minutes) with some harder EMOM intervals.
SYNOPSIS of Phase 2:
After building the foundation of phase 1 we push the conditioning a bit and check in on our strength. You should now have a good idea of what your “fast” run is at this stage of your training and you should be that much more confident if you are called upon to run directly into danger.
We also spent ample time at our anaerobic threshold. Depending on how long it took you to do these past two blocks, this probably took around 8-10 weeks. That is around two months of quality strength and conditioning work. If you were disciplined enough to stay in the zones discussed you have much higher level of aerobic fitness and strength.
Next phase we take advantage of the huge base you built and really push it on some of our conditioning days. We built the engine. Now you get to reap the rewards of your diligent work.
Comments Below:
For custom individual/group programming or facility design, please see below:
