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, nstepp9135@gmail.com 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 nstepp9135@gmail.com.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

This is designed to improve your mile time. 

400m Sprint

M2 Conditioning

Rest 2 days prior to taking this assessment test

Push Up

Pull-Up (Bodyweight)

Sit Up

Sprint

Test Week

This portion is designed to increase your aerobic capacity 

Box Jump

Burpee

M1 Conditioning

Seated Shoulder Press (Dumbbell)

Rear Delt Fly (Dumbbell)

Pull-Up (Assisted)

Bent Over Row (Barbell)

Bench Press (Dumbbell)

Tricep Rope Push Down (Cable)

Walk

A2 Upper Body

Plank

Each exercise is performed to failure
Rest 60 seconds between sets

Incline Bench Press (Dumbbell)

Bench Press (Close Grip)

Overhead Extension (Dumbbell)

Lat Pulldown

A1 Upper Body 

Bicep Curl (Dumbbell)

Hammer Curl

Front Squat (Barbell)

Split Squat (Dumbbell)

Leg Extension

Leg Curl

Cable Crunch

B1 Lower Body

Romanian Deadlift (Barbell)

Leg Press

B2 Lower Body

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