Sustain Your Aerobic Power Through Anaerobic Threshold Training
The next step after building your aerobic foundation.
In some of the programming I outline in the book, I go over the use of something called anaerobic threshold training. This excerpt provides a few examples of how to implement this method, and will be a fixture in the future phase III or IV of the 20 minute workout for law enforcement.
Below is an excerpt from the future book: Answering the Call: Proper Physical Training for Police and Military in the 21st Century.
Anaerobic threshold training is a method used where one trains at a pace that is right around where their body starts to transition to that lactic, lung burning zone. As we learned earlier, this is a finite system and even though you will inevitably get there if you are pushed hard enough, it is better at first to work on staying in your aerobic system for as long as possible. This method will help assist with that at higher intensities. Later, when we are ready, we can smash ourselves with even higher intensity work.
Example from the “Day to Day Training For the Patrol Cop” section of the book:
Options-
You can Ruck if you’d like with some intervals like I wrote in the military plan. But I also like kind of a Strongman or Carry Medley here. Self Defense training is good too. Rounds for 3-5 minutes of rolling in BJJ or heavy bag work intervals are all excellent options.
If your schedule or your body tells you that you need a break, take this day for recovery and do the workout the following day. Remember, think long term. If the training week takes you 10 days to complete it is not the end of the world.
Move at a pace that is fast as possible, but not so fast that you gas out and move painfully slow the majority of the round. I know that is super clear and no questions are coming to mind…
Be patient with yourself, it might take a workout to figure this pace out, but the talk test works well. If you can say a broken sentence while you’re in the middle of a round, you’re probably good. If you can only say some sounds you’re going too hard. If you have a HR monitor, and you’re in decent shape the range is probably around 160-165 bmp. If it goes over that, slow down or stop to get it back in that zone. If you’re younger or in very good shape 170 +/- 5 beats is probably OK. Remember these are guesstimates. You can always start in the lower range and then after a week or two bump it up as your fitness allows. Reference the chart again for guidance:
A1) Sled Push- Think lighter and farther, 1-3 minutes
A2) Sled Drag- Same as above.
A3) Carry Variation. Same as above.
A4) Bear Crawl- Just go down and back from whatever distance you have been hitting for the sled and carries. This is a bit of a gut check but don’t get too sloppy.
Rest between rounds – 3-5 minutes or so. You should be somewhat recovered before going again. I also recommend active rest. Walking, rower, stationary bike if you have it, etc.
Week 1: 3 Rounds
Week 2: 4 Rounds
Week 3: 5 Rounds
From the Military Section of the Book:
Complex 1:
20 Swings
40 yard Sled Push
Suitcase carry
Then:
18 Swings
40 yard Sled Push
Suitcase carry
Then
16 Swings
40 yard Sled Push
Suitcase carry
...Work your way down to 2 swings. You can also build up from 2 swings to 20… the build up version seems more challenging even though it is the same amount of volume.
Complex 2:
Single Arm KB Clean
Single Arm Racked Walk
Bear Crawl Down and Back whatever distance you did the carry
Repeated for whatever sets or time frame you want.
Complex 3:
Renegade Row x 2
Double KB Cleans x 2
Double KB Press x 1
Double Racked KB Carries or Sled Push or Pull or all of them
Repeated however you want.
Complex 4:
(Stolen from Dan John)
10 Goblet Squats, Suitcase Carry L Arm, 9 Goblet Squats, Suitcase Carry R Arm, 8 Goblet Squats…down to 1. Simple and can be done with limited equipment. You can also build up from 1 Goblet Squat to 10....
For custom individual/group programming or facility design, please see below:
