Effective Fitness Training
Tactical, Tactical / Military, Law Enforcement, Functional TrainingAre you a Tactical Athlete looking to get stronger, faster, lose fat and gain muscle, or simply out of pain? Then this is the program for you.
We are a team of active and former LEOs, strength coaches and Doctors of Physical Therapy and we believe that being prepared is a way of life; a conscious decision that is made everyday.
In the time of need you are going to revert back to your lowest level of training, so train at the highest level!
With the help of the POLICE POSTS COMMUNITY and top health and fitness professionals, we are going to change the way we look at fitness.
This program is not only for LEO's and first responders but for anyone who wants to be effective in today's changing society; the mindset MUST match the physical ability and skill.
This program is 5 days a week with one active recovery day and one rest day and take 45-60 minutes to complete.
*NEW* Weekly Effective Fitness Combatives drills included!
TRAIN ABOVE THE STANDARD.
5 sessions per week
Must use App app to view and log training
Team Training
Prep
A
Squat Prep 3
3 Rounds 10 Toe Touch Squats 12 Alternating Bodyweight Lunges 5-10 Pushups 30 second Plank 15 seconds each side Instep Stretch
B
Back Squat EFT
3 x 5
C
Strict Press (barbell)
3 x 5
Trunk Strength Circuit
D
15 Minute @ "grind" pace... slower but steady pace, focusing on form > weight. Expect to complete 4+ rounds 15x Russian Kettlebell Swings 30 second Side Planks 8/8x Single Leg RDL 8x each arm DB/KB Clean + Press Suggested weights for grind: Beginner: Bodyweight-15 lbs Intermediate: 15-25 lbs Advanced: 25-35 lbs
Recovery
E
Squat Cooldown
2-3 Rounds 10 reps of Down Dog to Seal 10 reps Toe Touch Squat 30-45 seconds Couch Stretch (each side) 30-45 seconds Instep Stretch (each side)
Prep
A
Bench Prep 2
2-3 Rounds 6-8 Scap Pullups 8 Cuban Press (light weight) 8 Tempo Pushups (3 second down, 2 second hold, 3 second up) Then 10 Burpees
B
Close Grip Barbell Bench Press
5 x 3
C
Barbell Row
3 x 12
D
Suitcase Carry
3 x 45
5:00 AMRAP
E
5:00 AMRAP (as many rounds/reps as possible in 5:00) 3x Man Maker 10x Air Squats
2:00 AMRAP
F
As many reps as possible in 2:00 Burpees
Recovery
G
Vertical Pressing Cool Down
2 Rounds: Hang on Pull Up bar for submaximal time (this should not be to test your grip, it is to stretch the shoulders) Banded Lat Stretch 60 seconds each side Downward Dog 30-60 seconds Shoulder Extension with Barbell 60 seconds
A
Knee On Top Control
Recovery
B
Recovery AMRAP 2
15 Minute AMRAP... for QUALITY 10 Lateral Lunges (5 each direction) 5 Inchworm Walkouts + Pushups 15 second Side Planks (R + L) 20 seconds each side Instep Stretch 30 seconds Sumo Squat Stretch
Prep
A
2-3 Rounds of 10 of each of the following: Monster Walks Single Leg Glute Bridge Superman Back Extensions Reverse Lunges
B
Turkish Get Up with Presses
2 x 2
C
Deadlift EFT
5 x 3
D
Bench Press EFT
Trunk Strength Circuit
E
15 Minute Grind. Grind pace = slow, steady and maintainable. Focus on form > weight. Expect to complete 4+ rounds 10/10x Single Leg RDL 12x Sit Ups 8x Heels Elevated Goblet Squat 45 sec. Suitcase Carry (do both sides) Suggested weights for grind: Beginner: Bodyweight-15 lbs Intermediate: 15-25 lbs Advanced: 25-35 lbs
Recovery
F
Sumo Deadlift Cooldown
2 Rounds Sumo Squat Stretch 60 sec. Twisted Cross 30-45 sec. each direction 90/90 Hip Drill 30 sec.
Bench Press Prep 2
A
3 Rounds 6 Warmup weight Cuban Press 8-10 Pushups 10-15 Band Pull Apart Scap Pullups until lightly fatigued
B1
Floor Press
B2
Dumbbell Bent Over Row
C1
Standing Arnold Press
C2
DB Reverse Fly
Circuit
D
6-1 Reps Pullups 2x Pushups Always double the pushups as pullups for this ladder! This looks like: 6 pullups, 12 pushups, 5 pullups, 10 pushups...all the way down to 1 pullup, 2 pushups
E
Alternating DB Hammer Curl
3 x 20
Recovery
F
General Cooldown
Foam roll/lax Ball tender areas for 5-10 minutes Then 2-3 Rounds 10x Prone Press Ups 1 minute Instep Stretch R/L 1 minute Puppy Dog
Prep
A
Sprints Prep 2
2-3 sets of: 20x Air Squats 10x Cossack lunges EACH way 50m Backpedal 100m Run easy pace
Sprints
B
200m Sprints Complete 5 rounds of 200m Sprints. Start at 60% pace and work your way up to 90-95% pace. Put your fastest time in the leaderboard!
Circuit
C
10 Rounds for time: 5x Kettlebell, Dumbbell or Sandbag Thruster 10x Med Ball Slams Put your time in the leaderboard!
Recovery
D
Cool Down - Active Recovery
Foam roll sore areas of body for 5 min Up/Down Dog x 10 reps Floor Angel x 20 reps Facet Gaping 1-2 min or 7 deep breaths on each side Thoracic Extension on Foam Roller 2-3 min total Hero Stretch 1-2 min
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.
When you join a team you’re getting more than programming, you’re joining an online community.
Effective Fitness - Patrol Ready
Effective Fitness - Patrol Ready
Effective Fitness - Patrol Ready
