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  • Need your help building routine...

    **Used the search function and found good info but looking for some more specific help**

    I am looking to build a routine that is aimed at academy preparation. Here are my current stats/quazi routine; 6'1, 215, athletic build. I have good muscle structure from bulking up a few years ago, but now it's somewhat covered by a softer outer layer (haha) and I want to lean out and have functional strength for lots of running and floor exercises in the academy.

    Currently- I try and run 3X a week and have hit a wall at 3 miles at about 8-9minute mile. 2-3 sets of pushups, sit-ups and pull-ups, each night (20-25 each set, except for pull ups).

    I would like to start mixing in High Intensity work outs in my routine. Also, stadium stairs, wind sprints and hill climbs.

    Not sure what else to put, trying to keep it short. I would like to work out 5-6days a week and get the most results for my time (as does anyone I guess)

    Thanks in advance for the help.

  • #2
    Search ebay and such for "The Ranger Workout"....that oughta do it.
    "The wicked flee when no man pursueth
    but the righteous are bold as a lion"

    Proverbs 28:1, inscription beneath NLEOM lion.sigpic

    Comment


    • #3
      Check out rosstraining.com

      Ross' book Infinite Intensity is great. He gives you a great 50-day program in addition to priceless knowledge. You can order it from his site for $25 I believe. I have used it to prepare for an academy and it works! Plus, afterwards you can still use his knowledge to continue lifetime fitness.

      Comment


      • #4
        Weight training will improve everything, even your running, recent studies have proven that. However, do mainly compound movements with little rest in between sets, or a functional movment. For example, bench press, then pull-up, crunchs, then a minute sprint all in sucession. Then take only a minute or so and repeat that sequence. But weights combined with functional movments and cardio is best!!!! For an academy survival body, this is coming from a top performer in the academy physically.

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        • #5
          Thanks for the replys. Keep em' coming.

          The rosstraining.com is a good website. I might be ordering the book......

          Comment


          • #6
            Originally posted by BigBird View Post
            **Used the search function and found good info but looking for some more specific help**

            I am looking to build a routine that is aimed at academy preparation. Here are my current stats/quazi routine; 6'1, 215, athletic build. I have good muscle structure from bulking up a few years ago, but now it's somewhat covered by a softer outer layer (haha) and I want to lean out and have functional strength for lots of running and floor exercises in the academy.

            Currently- I try and run 3X a week and have hit a wall at 3 miles at about 8-9minute mile. 2-3 sets of pushups, sit-ups and pull-ups, each night (20-25 each set, except for pull ups).

            I would like to start mixing in High Intensity work outs in my routine. Also, stadium stairs, wind sprints and hill climbs.

            Not sure what else to put, trying to keep it short. I would like to work out 5-6days a week and get the most results for my time (as does anyone I guess)

            Thanks in advance for the help.
            A program that covers it:

            http://forums.officer.com/forums/sho...ension+trainer
            - Will

            Performance/Fitness Advice For the Tactical Community

            www.OptimalSWAT.com

            General Performance/Fitness Advice for all

            www.BrinkZone.com

            Comment


            • #7
              Originally posted by WillBrink View Post
              Thanks. The TRX is pretty expensive though. Could using elastic straps they have at the gym yield similiar results? Or is the TRX that good?

              Comment


              • #8
                Originally posted by BigBird View Post
                Thanks. The TRX is pretty expensive though. Could using elastic straps they have at the gym yield similiar results? Or is the TRX that good?
                If you look at the TRX web site, vids, etc, you will see most of what you can do with it, can't be done with elastic straps. It's pricy for what it is, but when you consider it's essentially an entire home gym, the cost is quite reasonable. You don't need one per se either, but combined with what I wrote, great bang for the $$$$.
                - Will

                Performance/Fitness Advice For the Tactical Community

                www.OptimalSWAT.com

                General Performance/Fitness Advice for all

                www.BrinkZone.com

                Comment


                • #9
                  Originally posted by WillBrink View Post
                  If you look at the TRX web site, vids, etc, you will see most of what you can do with it, can't be done with elastic straps. It's pricy for what it is, but when you consider it's essentially an entire home gym, the cost is quite reasonable. You don't need one per se either, but combined with what I wrote, great bang for the $$$$.
                  Thanks again for the info. I guess if i'm going to get serious i need to invest the $$$.

                  Comment


                  • #10
                    Originally posted by BigBird View Post
                    Thanks again for the info. I guess if i'm going to get serious i need to invest the $$$.
                    As I said, you don't need it per se, I just think they are worth having. You can use them in your back yard, hotel rooms, at the gym, etc. Join your local Golds gym for $40 a month and start running. There's lots of ways to approach it, but the specific program I gave is efficient and effective and will meet a wide range of goals.
                    - Will

                    Performance/Fitness Advice For the Tactical Community

                    www.OptimalSWAT.com

                    General Performance/Fitness Advice for all

                    www.BrinkZone.com

                    Comment

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