My new Military Style training for the Police Academy

[solidj55]

I have been talking to a lot of bros in the military as well as a lot of people that have been through some form of a police academy and this is what my new workout will look like.

Monday
AM-4 mile run(slow pace)
PM-Upper Body workout

Tuesday
AM-2 mile run, 1 mile at a good pace and one mile using Fartlek training which means 100 meters fast pace, 100 meters slow pace, 100 meters moderate pace, etc.

Wednesday
AM- 4 mile run(slow pace)

Thursday
AM-Same as Tuesday
PM- 1 minute of pushups/1 minute of situps(repeat this once)

Friday
AM- 4 mile run(slow pace)
PM- Lower Body Workout

My upper body workout
Dumbell Incline Press(3 sets) I do a different angle on incline every week for variety

Pullups or Rows(any type of row) 3 sets- I alternate between rows and pullups every week

Lateral Raises- 3 sets

Tricep Pushdowns or Extensions-3 sets

Curls(any kind) 3 sets


My lower body workout
Hack Squat-3 sets
Hamstring Curls-3 sets
Calf Raises- 3 sets
Lower Back Hyperextesions- 3 sets

And that is it!!!

[Jimmy_Bravo]

Well, that's a lot of cardio. Not my type of workout, but sounds interesting. Would probally give you some good muscle conditioning, and endurance.

[solidj55]

Too much cardio for me too, Hell I am a powerlifter and we dont ever do cardio lol. I just dont have much of a choice right now. Its been fun though having new goals to meet and doing something a little different. Also kinda nice to lay back on the weights for a while and let the joints and shit heal up some since Im going light and all.

[Wimmpy]

You should be well conditioned!

[solidj55]

Thanks Wimmpy I hope so.

[drpkckmrphy1]

Brutality at it's finest!!!!LOL

[Grant]

If you are trying to tone and become body weight efficient this is great. If you are trying to bulk this is not the best way to go about it.
:animal:

[solidj55]

LOL of course I am not trying to bulk. I am dropping weight and working on endurance/speed. I have just recently changed up my routine.

Monday
Recovery Run(20 minutes, slow pace, about 1.5-2 miles in distance, run on a flat 1/4 mile track)

Tuesday
Moderate Run(20 minutes, moderate pace, about 2.5-3 miles cross country)

Thursday
Speed Run(2x400 meter runs, 2x200 meter runs, 2x100 meter runs)

Saturday
Long Distance Run(45 minutes- 1 hour, slow to moderate pace, about 4 to 5 miles cross country)

[Grant]

with those goals, looks good!