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Physical training recommendations

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  • Physical training recommendations

    Do any of y'all have a preferred training routine, perhaps a weekly plan to break-up what may seem monotonous?
    Something that incorporates heavy cardio, push-ups/sit-ups AND regular weight lifting exercises??
    I would like to adjust it so that I'm not working against gains I am making, to build the most muscle ect

    Feedback would be greatly appreciate.
    Thank you kindly!
    Last edited by TexasGunmetal; 06-06-2017, 02:48 AM.

  • #2
    For running I would run between 3-4 miles 2-3x a week at a nice comfortable pace. And 1-2x a week I would do 1/4mile intervals. The intervals should be done running at a pace that is moderately hard (not a sprint) that has you not able to keep a conversation. Do about 6-8 of them in one session with 1-2min of rest in between.

    For pushups and situps just do several sets of AMRAP of pushups and situps. Pretty simple. Keep them slow and controlled that way your maximizing the effectiveness of them.

    Muscle building is a bit more complex. Id keep your calories at maintenance or a bit above. Keep muscle building type exercises slow and controlled as well. If your form sucks, lower the weight.

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    • #3
      Originally posted by shortyj View Post
      For running I would run between 3-4 miles 2-3x a week at a nice comfortable pace. And 1-2x a week I would do 1/4mile intervals. The intervals should be done running at a pace that is moderately hard (not a sprint) that has you not able to keep a conversation. Do about 6-8 of them in one session with 1-2min of rest in between.

      For pushups and situps just do several sets of AMRAP of pushups and situps. Pretty simple. Keep them slow and controlled that way your maximizing the effectiveness of them.

      Muscle building is a bit more complex. Id keep your calories at maintenance or a bit above. Keep muscle building type exercises slow and controlled as well. If your form sucks, lower the weight.
      Shortyj - What would you consider a comfortable pace for running, 6 mph, 6.5?

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      • #4
        From a weightlifting standpoint if you are trying for overall build ect. Bench / Squat / Lat Pulldown / Military Press - while these may seem to get old you can do different variations of them. There is a great book out called Strength Training anatomy - gives some great insight on different exercises. There is a whole host of different ways to do cardio and weightlifting together , Do a circuit rotation on the weights for 1 round , followed by a run , repeat. That is a cardio program that will have you dead if you push yourself right. Add your Pushups and Situps as the last exercise before you hit your run.
        Putting on size ect. is a different training style. Diet and Rest are going to be the most important in the equation.

        Keep good quality calories high if your not worried about losing weight. By saying that , good quality proteins , quality carbs and yes even quality fats.

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        • #5
          Originally posted by LexZuil View Post

          Shortyj - What would you consider a comfortable pace for running, 6 mph, 6.5?
          A comfortable pace varies by person. Whatever pace has you feeling like you can still keep a conversation while running. Slow enough that you can run more than a mile easily. A light jog I would say.

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          • #6
            Originally posted by shortyj View Post

            A comfortable pace varies by person. Whatever pace has you feeling like you can still keep a conversation while running. Slow enough that you can run more than a mile easily. A light jog I would say.
            Thank you for the clarification.

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            • #7
              Every 3/4's of a mile stop and put yourself down in a "front leaning rest" position for 20 seconds, then do 20 pushups, then 20 burpees, then 20 situps for the first set. Reduce this by 5 exercises every 3/4's (so at a mile and a half, you only do 15 of each.) This is something we did in the academy I'm in a few times. If you are preparing to go into an academy, running will most likely be the biggest focus.
              Play stupid games and win stupid prizes. An all expenses paid trip with travel, meals, and accommodations included!

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              • #8
                We use a form of Cross Fit for our academy and recommend it for anyone looking to get in overall physical shape for our academy.
                Police Academy Commander
                Lead Firearms Instructor
                35+ years as a cop
                Becoming a Police Officer
                So you think you can do this job?


                I accept all private messages requesting help or advice, why else bother to be here?

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                • #9
                  Cross fit for sure. Do the work out of the day (WOD)
                  I'd rather be judged by 12 rather carried by 6.

                  It should be noted that any and all post that are made are based on my own thought and opinions. And are not related or implied to represent the department I work for.

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