Anyone here that is LE that can send me some specific workouts? I am at the midway point in the academy, and the push ups, running, and sit ups is getting old. On the weekends I will do some lifting at home. The academy has a gym with olympic stations, free weights, punching bags, and kettle bells. I am sure I can get creative, but if anyone has a schedule already put together with targeted muscle groups, that would be even better.
LE Workouts
- Thread starter aslrookie
- Start date
Hi,
IMO I would not focus on "lifting weights" per say (Unless you are having trouble with fitness test requirements) because you will not encounter any call that will be determined by lifting weights. Instead focus on defensive tactics against bigger and stronger guys. Focus on weapon retention during those fight sessions. The usable field strength and endurance will most definitely come from those sessions while at same time you improve in a skill that not only could but will determine a calls outcome.
For example:
Instead of focusing on squats, focus on getting back to your feet after a bigger and stronger training partner has pinned you to the ground.
Instead of focusing on bench press, focus on weapon retention and drawing while that bigger and stronger training partner has you pinned to the ground.
Instead of focusing on bicep curls, focus on hand and head control when that bigger and stronger training partner has you pressed against a wall.
Instead of focusing on dead lifts, focus on hip toss with complete arm control of a bigger and stronger training partner.
YMMV,
Sincerely,
Theis
IMO I would not focus on "lifting weights" per say (Unless you are having trouble with fitness test requirements) because you will not encounter any call that will be determined by lifting weights. Instead focus on defensive tactics against bigger and stronger guys. Focus on weapon retention during those fight sessions. The usable field strength and endurance will most definitely come from those sessions while at same time you improve in a skill that not only could but will determine a calls outcome.
For example:
Instead of focusing on squats, focus on getting back to your feet after a bigger and stronger training partner has pinned you to the ground.
Instead of focusing on bench press, focus on weapon retention and drawing while that bigger and stronger training partner has you pinned to the ground.
Instead of focusing on bicep curls, focus on hand and head control when that bigger and stronger training partner has you pressed against a wall.
Instead of focusing on dead lifts, focus on hip toss with complete arm control of a bigger and stronger training partner.
YMMV,
Sincerely,
Theis
D
Deleted member 113831
Guest
Things like deadlifts and squats are too risky at this particular point for you. Lower body and back are already taking a beating.
The muscle groups that don't get enough work doing military style calisthenics are the shoulders and upper back.
Overhead barbell presses and cable rows will help balance out what you are already doing. I wouldn't recommend machine presses (Hammer Strength for example) the restricted range of motion doesn't allow the shoulders to move naturally, and the temptation to go too heavy only makes it worse.
The muscle groups that don't get enough work doing military style calisthenics are the shoulders and upper back.
Overhead barbell presses and cable rows will help balance out what you are already doing. I wouldn't recommend machine presses (Hammer Strength for example) the restricted range of motion doesn't allow the shoulders to move naturally, and the temptation to go too heavy only makes it worse.
I quit heavy weights in the academy for risk of getting hurt. My workouts outside of mandatory PT, were running mornings 3-6 miles, and did 3 days of high rep weights vs going heavy with low reps. The breakdown was Chest/Tricep, Legs, Back/Bicep. I also swam in the afternoon/evenings 4-5 days a week. This was fairly low risk for me.
My brother in law is in a local academy and decided to try and be the hulk despite me and others advising him to just pass his tests and not go nuts in PT. He hurt his back to the point of almost getting the boot and is getting recycled into another class.
My brother in law is in a local academy and decided to try and be the hulk despite me and others advising him to just pass his tests and not go nuts in PT. He hurt his back to the point of almost getting the boot and is getting recycled into another class.
We run around in dress shoes or boots around the campus in between classes or splits, so my knees definitely get the brunt end of it. We’ve done 200 single count jumping jacks in dress shoes during a punishment session.
Unfortunately, I am a terrible swimmer and even with training my swimming is not great. Good thing water rescue isn’t mandatory to pass. So swimming is more frustrating than a workout.
Since my knees take a beating all day running around the campus in dress shoes, it’s hard for me to run for PT after hours. I have changed out the insoles to help with better support, but those shiny shoes aren’t made to run around in regardless.
We can practice CT moves after hours, but we’re not allowed to free roll on mats for injury purposes. One of my buddies dropped a 50lbs dumbell on his finger and broke it, so he might be getting recycled.
I was recycled before for a back injury, so I am doing my best to stay healthy but also not suck in PT. Especially since we have ground fighting coming up and open skills practicals.
Unfortunately, I am a terrible swimmer and even with training my swimming is not great. Good thing water rescue isn’t mandatory to pass. So swimming is more frustrating than a workout.
Since my knees take a beating all day running around the campus in dress shoes, it’s hard for me to run for PT after hours. I have changed out the insoles to help with better support, but those shiny shoes aren’t made to run around in regardless.
We can practice CT moves after hours, but we’re not allowed to free roll on mats for injury purposes. One of my buddies dropped a 50lbs dumbell on his finger and broke it, so he might be getting recycled.
I was recycled before for a back injury, so I am doing my best to stay healthy but also not suck in PT. Especially since we have ground fighting coming up and open skills practicals.
Hi,
What is your academies PFT standards and can you pass that test at this very moment?
Sincerely,
Theis
What is your academies PFT standards and can you pass that test at this very moment?
Sincerely,
Theis
The PT test isn’t hard. It’s a 300 meter sprint, push ups, sit ups, and 1.5mi run. I can pass the test, but they want you running a 1.5mi in less than 11:00. I run it in mid 12’s. Passing is 14:30 or something like that. Our lead academy instructor was in the Marines, so he’s all about PT.
Based on what you just wrote about running in boots or dress shoes, having a back injury, and knees taking a beating, do the swimming. It's low impact and will improve your cardio immensely. Even if you can do one straight away at a time, do that and then take breather and swim. Put the time in. I was a terrible swimmer, but time in the water and concentrating on proper form did wonders. Youll be 2x faster in a month just by doing that and your cardiovascular fitness will improve so your run time will drop.
For 1.5 miles, pacing and pushing the last lap or two is the make or break on run times. I dont know if you use a GPS watch or are allowed to but that helped me in the army and academy big time with keeping a consistent pace. If you can run 12 min 1.5 mile, you can knock off 10 secs per lap just by changing pace and pushing yourself.
For 1.5 miles, pacing and pushing the last lap or two is the make or break on run times. I dont know if you use a GPS watch or are allowed to but that helped me in the army and academy big time with keeping a consistent pace. If you can run 12 min 1.5 mile, you can knock off 10 secs per lap just by changing pace and pushing yourself.
There’s a dude in my class who’s Navy SWCC, so maybe he can teach me the ways of the water lol. I have just been using my watch timer for monitoring lap times.
I am a typical type A, hate doing things I suck at. I don’t mind doing that for shooting, but swimming has been my worst enemy since birth.
Traditional kettlebell workout, one handed. Research RKC or Strongfirst for more info.
Use 14 or 16 kilo starting out and you don’t need to go heavy like you’re lift weights.
Go for count say 20 each side or for time 30s R, 30sL. Find what works that keeps your form from not breaking down.
Use your hip hinge not your arms or shoulders. One handed swings stop even with your face and the KB should almost be weightless at the point, if not your pulling with your arms.
KB Swing - One hand swings, 30s R/L
KB swing, clean, and press, 30s R/L
KB snatch from floor to overhead, 30s R/L
KB windmill, 30s R/L
That’s a foundational KB workout that you can play with by adding more weight, longer cycles, or ladders. Do the above with a 10,8,6,4,2 ladder with 16,20,24,28,32 kilo KBs two times and you will find out your flaws and level of conditioning.
Start there watch some videos from Pavel or look for Troy Anderson vids. Play with time or go with counts say 20 each side. One handed KB will build cross body stabilizaton and strength. I’m not a fan of the CrossFit two handed stuff. You don’t need to go fast or heavy, go long no extension.
If you like it, research Turkish Get Ups. A workout of TGUs and goblet squats will kick anyone’s ass and you will be amazed at the core strength you build. It ain’t in the big arms, it’s in the core.....
Hope this helps, I worked my BIL and a few of his state patrol colleagues and they loved it. Some people don’t so I hope this gives you some ideas.
I’m 56 and work in 500 one handed swings 250R/L in every workout I do 3 to 4 times a week using a 16 kilo competition KB so you don’t need heavy weight
Use 14 or 16 kilo starting out and you don’t need to go heavy like you’re lift weights.
Go for count say 20 each side or for time 30s R, 30sL. Find what works that keeps your form from not breaking down.
Use your hip hinge not your arms or shoulders. One handed swings stop even with your face and the KB should almost be weightless at the point, if not your pulling with your arms.
KB Swing - One hand swings, 30s R/L
KB swing, clean, and press, 30s R/L
KB snatch from floor to overhead, 30s R/L
KB windmill, 30s R/L
That’s a foundational KB workout that you can play with by adding more weight, longer cycles, or ladders. Do the above with a 10,8,6,4,2 ladder with 16,20,24,28,32 kilo KBs two times and you will find out your flaws and level of conditioning.
Start there watch some videos from Pavel or look for Troy Anderson vids. Play with time or go with counts say 20 each side. One handed KB will build cross body stabilizaton and strength. I’m not a fan of the CrossFit two handed stuff. You don’t need to go fast or heavy, go long no extension.
If you like it, research Turkish Get Ups. A workout of TGUs and goblet squats will kick anyone’s ass and you will be amazed at the core strength you build. It ain’t in the big arms, it’s in the core.....
Hope this helps, I worked my BIL and a few of his state patrol colleagues and they loved it. Some people don’t so I hope this gives you some ideas.
I’m 56 and work in 500 one handed swings 250R/L in every workout I do 3 to 4 times a week using a 16 kilo competition KB so you don’t need heavy weight
strength is never a weakness....I've been in law enforcement for almost 15 years and being strong has never been a disadvantage...work the heavy compound movements...do accessory movements as needed...and keep your endurance decent.
try a powerlifting program such as sheiko
bench
try a powerlifting program such as sheiko
bench
I second this. Kettlebells are the shit. They work your body from angles you never knew existed and your overall conditioning will improve as well.
Wearing a heavy Sam Browne belt with all the gear for a decade has jacked my lumbar and whatnot. Heavy squats and deadlifts cause pain. It's called fitness, not brokeness. I started with KB's a few months ago and love them. I just have one each of 16, 20, and 24 kg. Tons of movements to do. High volume and big, compound movements will have you sucking air in very short order.
Being able to put the whoop ass on a dozen Krispy creams has to be in there somewere ???
Sorry couldn't resist
Sorry couldn't resist
I'm a cinnamon roll man myself, the ones the size of a diner plate so I can say I only had one. ?
Ezzactly. I might roll to my fritter joint in about 30 minutes. They gonna be yummyyy fresh and still warm!
Monarch Donuts in my jurisdiction
Here’s one you can use:
Descending ladders. Swing, swing clean oh press, snatch, windmill Right/Left
16k 10 R/L
20k 8 R/L
24k 6 R/L
In the academy we did "stations"
Start with 2 minutes of exercise. Run a 1/4 mile, do another 2 minutes of exercise, run 1/4 mile and repeat.
Exercises would be sit up, push ups, leg lights, squat thrusts, jumping jacks, mountain climbers, air squats etc.
do 24 stations........it equals 48 minutes of aerobic exercise plus 6 miles of running. Its a good work out.
Start with 2 minutes of exercise. Run a 1/4 mile, do another 2 minutes of exercise, run 1/4 mile and repeat.
Exercises would be sit up, push ups, leg lights, squat thrusts, jumping jacks, mountain climbers, air squats etc.
do 24 stations........it equals 48 minutes of aerobic exercise plus 6 miles of running. Its a good work out.
Ladders are best with a 16, 20, 24, 28, and 32 kilo KBs. Do 10,8,6,4,2 or 5,4,3,2,1x2
Another for all the LEs out there:
2 min rower or bike
2 min one handed swings 1min R/L
2 min pistol squats with a ring 1min R/L
15s rests between each
Repeat till you puke ......
PM me if anyone wants more WODs
Two handed American CrossFit KB swings are for snowflakes...
One way to check your hip mobility....
Face a wall with toes two inches from wall and hands by your crotch
Squat down and touch the floor with your fingers
Don’t touch the wall with any part of your body (knees, nose, head, etc...)
Do it a hundred times.
Will teach you to move with your hips first.
If you hit the wall, you have flexibility work to do and don’t need weights, you’re too tight in the core.
Goblet squats with a heavy KB will be your friend.
Face a wall with toes two inches from wall and hands by your crotch
Squat down and touch the floor with your fingers
Don’t touch the wall with any part of your body (knees, nose, head, etc...)
Do it a hundred times.
Will teach you to move with your hips first.
If you hit the wall, you have flexibility work to do and don’t need weights, you’re too tight in the core.
Goblet squats with a heavy KB will be your friend.
Similar threads
