Effective Fitness Training
Strength & Conditioning4 Week Upper/Lower Body Split Program.
Features6 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm Up - Upper Body
Behind the Back Stretch - 30 sec each side Kitchen Sink Stretch - 1 min Wall Angels - 25 reps Ys and Ts - 2 sets of 10 reps each Wrist Rocks - 1 min
B
Incline DB Bench Press
4 x 10
C
Single Arm DB Row
4 x 10
D
Standing DB Press
4 x 10
E
Pull-Up
4 x 8
F
Seated Incline DB Curls
2 x 12
G
DB Overhead Tricep Extension
2 x 15
Prep
A
Warm Up - Posterior Chain
Worlds Greatest Stretch - Hip Opener with Twist x 10 on each side Side Plank 3 x :15 on each side Single Leg Bridge Hold 3 x :15 on each side Single Leg RDL 3 x 5 on each side
B
Back Squat
4 x 10
C
Romanian Deadlift
4 x 10
D
Bulgarian Split Squat
4 x 10
E
Glute-Ham Raise
4 x 10
F
Calf Raise - Single Leg, Standing
2 x 10
G
Calf Raise - Seated
2 x 15
Prep
A
Warm Up - Running
3 set of 10 reps for each of the following Lunge w/ Twist Cossack Lunge Fire Hydrants Ankle Rocks
Conditioning
B
Running - Norwegian 4 x 4
Running - Norwegian 4 x 4 Run 4 min Rest 3 min Run 4 min Rest 3 min Run 4 min Rest 3 min Run 4 min Runs should be completed at roughly 90% (85-95%) of your Max Heart Rate (MHR) MHR = 220-Age Example: 220-36=184 MHR = 184 90% x 184 = 165
Prep
A
Warm Up - Upper Body
Behind the Back Stretch - 30 sec each side Kitchen Sink Stretch - 1 min Wall Angels - 25 reps Ys and Ts - 2 sets of 10 reps each Wrist Rocks - 1 min
B
Bench Press
4 x 10
C
Barbell Row
4 x 10
D
DB Lateral Raise
4 x 10
E
Lat Pulldown
4 x 8
F
Seated Incline DB Curls
2 x 12
G
DB Overhead Tricep Extension
2 x 15
Prep
A
Warm Up - Posterior Chain
Worlds Greatest Stretch - Hip Opener with Twist x 10 on each side Side Plank 3 x :15 on each side Single Leg Bridge Hold 3 x :15 on each side Single Leg RDL 3 x 5 on each side
B
Front Squat
4 x 10
C
Deadlift
4 x 10
D
DB Lunge
4 x 10
E
Physioball Leg Curl
4 x 10
F
Calf Raise - Single Leg, Standing
2 x 10
G
Calf Raise - Seated
2 x 15
Prep
A
Warm Up - Running
3 set of 10 reps for each of the following Lunge w/ Twist Cossack Lunge Fire Hydrants Ankle Rocks
Conditioning
B
Running - Norwegian 4 x 4
Running - Norwegian 4 x 4 Run 4 min Rest 3 min Run 4 min Rest 3 min Run 4 min Rest 3 min Run 4 min Runs should be completed at roughly 90% (85-95%) of your Max Heart Rate (MHR) MHR = 220-Age Example: 220-36=184 MHR = 184 90% x 184 = 165
Effective Fitness
We are a team of Police Officers, Strength & Conditioning Coaches, Defensive Tactics Experts and Physical Therapists working together to achieve one goal: Making more effective Police Officers.
