Quote:
Originally Posted by Mtajohnson
Sup Legend Killer,
I'm tryin to get in shape for the physical fitness part of the hiring process to be a police officer. One of the officers i currently work with had me do an hour workout that consisted of 15 minutes running my ass off, 5 minute stationary bike, 5 minute elliptical, and the rest of the time doing sets of 5 pullups, 10 pushups, 20 situps, and 20 squats. This sound like a fat burner to you?
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I don't think you're getting the best advice for meeting the demands of a police officer. I have designed routines for fire fighters and police officers in the past and to be honest with you the routine that your friend has you currently doing is by far different then the way I train emergency personals. Now I’m not saying that my way is the only way and I’m certainly not implying that I know everything. I’m just saying that there is a better way then the way you are currently training now.
I don’t understand what the point is of having you do 15 minutes of running on a treadmill, then 5 minutes on an exercise bike, and then 5 more minutes on an elliptical. It doesn’t make too much sense to me. Jumping from machine to machine is not a good idea for several reasons.
If I were you I would do intervals on a treadmill, elliptical, or an exercise bike for 30 minutes twice a week keeping your heart rate in certain zones during certain times. Then on the other two days I would steady state cardio staying within a certain heart rate zone say anywhere from 121-130 + or – 10 beats for the full 30 minutes.
I would then have you do the following spend maybe 5 minutes doing prehab exercises, 10 minutes doing movement prep, 45 minutes of strength/core training, and 10 minutes of regeneration. It would almost be like you’re training for a specific sport minus the movement skills and plyometrics.
Hopefully this gets you going in the right direction.