S1 Police Academy Prep

This program was designed to individuals looking to prep for a Police Academy or Police Department Entry Testing. This could also be structured for individuals who are looking to build a hybrid program. Focusing on bodybuilding as well as aerobic capacity and endurance. If interested in personalized coaching through this prep, contact me by email, [email protected] for further advise. This is broken into 4 week blocks with a max push-ups, sit-ups, pull-ups, and run time test at the end of each block. It is suggested to repeat this program as it is focused on progressive overload. Allowing the lifter to progress not only in strength, but in aerobic capacity as well. Week 1-2 are easing into this program. Week 3-10 are structured to improve strength as well as your mile time. If running this program for additional weeks, repeat from Week 9 and continue on the style. In order for this program to work, you must progress from week to week. Progressive Overload is the progression of weight, the number of reps, or the way a set is performed. Example of progressive overload Week 1 set 1 70lbs 8 reps Week 2 set 1 70lbs 10 reps Week 3 set 1 70lbs 12 reps Week 4 set 1 80lbs 8 reps Week 5 set 1 80lbs 10 reps Week 6 set 1 80lbs 12 reps. Do not increase your weights until you are able to successfully perform the top end of each rep range. If training to failure and resting the recommended 60 seconds between sets, odds are you will not hit the same weight for a second time. It is ok if you need to drop weight to stay within the 8-12 rep range. This program can be done in a 8 day split, or in a 5 day split. Each day is programmed to focus on a different exercise to target each muscle group. Example 8 day split Day 1 Upper A1 Day 2 Lower B1 Day 3 Conditioning M1 (aerobic endurance) Day 4 Rest Day 5 Upper A2 Day 6 Lower B2 Day 7 Conditioning M2 (mile intervals) Day 8 Rest Example of 5 day split over 14 days to complete each cycle. Day 1 A1 Day 2 Rest Day 3 B1 Day 4 Rest Day 5 M1 Day 6 Rest Day 7 Rest Day 1 A2 Day 2 Rest Day 3 B2 Day 4 Rest Day 5 M2 Day 6 Rest Day 7 Rest It is very important to follow the workouts as programmed, only adding rest days to fit your schedule. The workouts are different and are designed to support to progression in their own way. At the end of each weight training day, 10 minutes of inclined treadmill walking is programmed. This is to improve your aerobic capacity. This should be performed at your Heart Rate Zone 2. Max Heart Rate can be found by subtracting your age from 220. Your zone 2 is approximately 60% of your max. Example 220-34=186 186(.60)=110. If time is a factor, the 10 minutes of walking and be moved to a different time of the day or removed as needed. Again, contact me if you would like assistance being coached through this program. Custom nutrition plans can also be completed to support this process as well. Email at [email protected].