Law Enforcement

In the sixty-five previous editions of the “USPlabs Iron Day” we have provided readers a broad selection of training plans to reflect their goals. Whether your interest lay within strength and bodybuilding pursuits, weight loss, the needs of the military and law enforcement community or sport, these training regimes are a tremendous blueprint towards satisfying your goals.

 

Due to improved technology we are able to communicate with readers and quickly respond to their needs via Twitter and Facebook. With this in mind each Friday we offer the “USPlabs Iron Day” a free workout, by reader request and followed up with a full supplement protocol on Facebook. Cast you vote on Twitter (through either direct message or the “@” function) or Facebook ofnext weeks workout choice.

 

 

After much consideration this week’s episode of the USPlabs Iron Day is perfect training session for those within the "law enforcement" community

 

Tammy Bravomalo discusses her supplement stack.

 

If there are questions related to the performance of any movements, please post questions on the USPlabs Facebook wall, where the article is posted and I will personally answer.

 
RED²

Hurdle mobility drills, #9 & #10

 

Tumbling (over ten metres)

• Forward Roll (stay in tuck)
• Bear Crawl
• Spider Lunge

Repeat each movement four times.

 

Sprint (all perform on whistle, with signal coming from behind the athlete
10 - 2 point
10 – laying start (clasp hands behind back)
10 – supine start
25 - flying start
60 shuttle (laying start as above)

repeat each twice, jog back to line and wait for whistle;

 

General Physical Preparation

Four sets of thirty-seconds each of the following movements for ten minutes total duration

• Jumping jacks
• Shuffle splits
• Vertical hopping
• Slalom (side to side) jumping
• Fisted Push-Ups

 

 

 

Resistance Circuit – repeat 6 circuits
Protocols:

• Each “section” is sixty seconds long.
• There is no rest between “a” and “b” parts of each section
• At the end of each section complete 30 push-ups or 30 seconds, which ever comes first
• At the end of push-ups that come after each section, rest 35 seconds and move to next section.

1a) Front Squat 1½ x 4 reps @65%
1b) Cossack Squats - 60 seconds

How to perform the Cossack Squat

 

2a) Hang Pulls x 4 reps @65%
2b) Cossack Squats - 60 seconds

How to perform a Hang Pull

 

3a) Push Press x 4 reps @65%
3b) Cossack Squats - 60 seconds

Good Morning Squat 3 sets x 3 reps

Towel Chins 3 x 12 reps

Zottman Curls 3 x 16 reps

 

STS™ 3 sets

 

How to perform a Good Morning Squat

 

 

Circuit
a) Walking Lunges, 60 seconds continuous with your choice of barbell or "stacked" dumbbell
b) Cossack Squats, 25 to each side
c) Side Lunge, 60 seconds continuous with your choice of barbell, dumbbell or weighted vest

repeat 4 sets

 

How to perform a Walking Lunges

 

How to perform a Side Lunges

 

DMC™ - see http://usplabsdirect.com/blog/instant-training-improvement-tips-success-on-the-pitch-part-2.html

 
Core / Abdominal Training

 

Renegade Rows, 3 x 15 reps (each arm)
Barbell Roll-outs, 3 x 15 reps

 

Renegade Rows 2 x 12

 

Barbell Rollout 2 x 12

 

Step two in this plan is visit the Facebook page well in advance of starting your training day for expert advice on how to optimize your results.

 

Prepared by John Davies
Photo of Joey Smith
Second from the top photo of Tammy Bravomalo

 

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

 

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern, Super Cissus, PowerFull and Prime, along with additional use of Recreate, Yok3d, Anabolic Pump and Pink Magic depending upon his training cycle

 

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk

As many of our readers are aware, we keep a very open line of communication with our readers via Twitter and Facebook. This allows us to provide up-to-date education on efficient exercise approaches and ensure readers utilize USPlabs products to their utmost.

In connection with this super-connectivity, we came up with a plan to launch a special Friday edition where we combine a daily training program (per reader choice), with a follow up supplement protocol on Facebook.

You have the “vote” and your responses via Twitter (through either direct message or the “@” function) will decide the topic.

The winning topic for today’s episode of the USPlabs Iron Day is, by the narrowest of margins:

“Law Enforcement Training”

If there are questions related to the performance of any movements, please post questions on the USPlabs Facebook wall, where the article is posted and I will personally answer.

RED²

Tumbling (over ten metres)

• Forward somersault (stay in tuck)
• Bear Crawl
• Spider Lunge
• Bear Crawl Pounce
• Forward somersault to stand

Repeat each movement four times.

Hurdle mobility drillsmovements #4 & 5

general physical preparation

• jumping jacks
• shuffle splits
• burpee’s
• mountain climbers

30 seconds each, continuous motion, 5 sets in 10 minutes

Weight Complexes (35 second rests between sets)

Power Clean (hang) x 2  reps @ 60%
Front Squat x 1
- repeat x 3

Front Squat x 2  reps @ 60%
Power Clean (hang) x 1
- repeat x 3

Front Squat  - x 2  reps @ 60%
Push Press x 1
- repeat x 3

Push Press x 2  reps @ 60%
Front Squat x 1
- repeat x 3

Back Squat  x 2  reps @ 60%
Split Jerk x 1
Repeat x 3

Split Jerk x 2  reps @ 60%
Back Squat x 1
Repeat x 3

Power Clean (hang) x 3  reps @ 60%
Front Squat x 1
- repeat x 2

Front Squat x 3  reps @ 60%
Power Clean x 1
- repeat x 2

Front Squat  x 3  reps @ 60%
Push Press x 1
- repeat x 2

Push Press x 3  reps @ 60%
Front Squat x 1
- repeat x 2

Back Squat x 3  reps @ 60%
Split Jerk x 1
Repeat x 2

Split Jerk x 3 reps @ 60%
Back Squat x 1
Repeat x 2

“Supplemental lifts”

• Good Morning Squat 3 sets x 3 reps @ 90%
• Russian Split Jump 3 sets x 3 reps @ 90%
• Pull-Ups (weighted, heavy banded, with band wrapped at floor, pulling the individual down) 3 sets x 5 reps
• “STS” model from the Renegade FIX™ 3 circuits

Sledgehammer Strikes, alternating overhead strikes
90 seconds on, 30 seconds rest
5 sets

DMC™

static range of motion work

Step two in this plan is visit the Facebook page well in advance of starting your training day for expert advice on how to optimize your results.

John Davies is available on his personal page on Facebook , Renegade Training™’s as well as or Twitter.

Prepared by John Davies
Photo: Jake Wooley

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should it be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk

Akin to the dietary advice that does not see mans present day problems steeped more in lifestyle than dietary choices, the exercise industry is not answering the call of health concerns. While the public grapples with soaring obesity rates, with the health and fitness industry suggesting any number of quick fixes, it fails to see it is a matter of lifestyle.

Though it is impossible to pin-down the precise date, somewhere in the 1960’s, when the modern exercise world that in-fact still bore a resemblance of the physical culture movement of the  19th century, it lost its connection to true needs of the public and became more a purveyor or gadgets and grandiose notions.

Long removed from a walk in the park, a cross-country ski session through the snow or any number of activities, society was convinced to drive to the gym to walk on a treadmill, to stay locked in their homes, walking nowhere while gazing wondrously at a television.  The perversity of the modern exercise world is so extraordinary yet with generations accustomed to such bizarre notions, the obvious is no longer obvious.

While I this goes well beyond aspects of a short, staccato commentary, life is meant to be lived. Fitness, however you personally choose to define that, needs to have a more organic flavour to it, where it improves the quality of your life in all facets. For upwards of fifty years this basic tenet has all too often forgotten and the public, with the world teeming of activity, stands by the window, walking on a treadmill as life goes by.

Once we understand the near vast difference from much of the exercise culture to the embodiment of the “enhancing life” a broad spectrum opens up where we are not engaging in activities, dare I say having fun. The notion of  exercise as drudgery is erased and instead activities for any number of age groups and interest levels develop, each with an organic connection to the notion, “life is meant to be lived”.

Some groups already understand this implicitly and whether you are with mountain climbers, martial artists, Surfers, ballroom dancers or any number of actives there is a commonalty of enhancing their lives through activities. Each has its own particular flavour and while it may not be for everyone, the notion of being active and having fun needs to be a focal point of the exercise world’s future.

With this notion serving as the underlying theme, “exercise” can return to its roots that are more “simple”. I contend that while the public, heavily influenced by marketing, overcomplicates matters of exercise and diet. Simplicity is the key but in an era where the public rushes out to use gleaming chrome machines, the basic ability to maintain posture while under duress is often missing.

This occurs in any number of situations from athlete’s seeking the missing link to advanced training, yet unable to stand on one foot, or for that matter not realizing a key weakness in their feet, to training regimes sorely lacking range of motion.

The examples are countless but as a case in point in speaking with noted MMA coach and Law Enforcement expert Danny Dring as well as Charles Lavallée on concerns of those of the “thin blue line”, it is easy to see how the best-laid plans are overturned. Within this sector, the individual must deal with long exhausting work shifts that could very likely be without incident for extended stretches before a flash of adrenaline in dealing with a dangerous situation. How their physical and mental preparation for this will have enormous impact on their job performance and the ultimate test of Law Enforcement training, survivability.

Yet the question that many in the LE community as well as the entire exercise culture have is their training truly beneficial to their goals? Frequently the answer is that their efforts would have been better suited towards a “simple” approach that is not-only more straightforward but will satisfy the goal of maintain posture while under duress. Once again, the examples are endless but while questions often prevail over say, Bench Press technique and protocols, the rather common ability of performing one-hundred push-ups is a rare commodity.

“Simplicity” is often the answer to many exercise related questions and within this idea of push-ups, this basic ability should be at foundation of training. While the push-up is often maligned as out-dated, athletes or everyday exercise enthusiasts should be able to master this basic movement long before intense questions on Bench Press protocols. In addition to the classic “50-50” (fifty push-ups, fifty sit-ups immediately after rising in the morning), I utilize a common approach within a training session the build work threshold. Repeating every six minutes, the individual performs a series of push-ups, set at fifty percent the maximal volume. Hands placement should vary, along with fisted push-ups in the right environment but at all times the speed of the repetition should be as fast as possible with perfect form. Through this highly “simple” approach, the individual will build work threshold, upper body power, naturally “relative” strength and more importantly understand, what you do today, is a little easier tomorrow.

Inside the Diamond Mine is a regular column prepared by John Davies for USP Labs that will contain secret tips on how to gain the most from your training as well as answering issues direct from our readers.

Within the training sector, few occupations have such far off-base exercise approaches in the public as the Law Enforcement sector. While the profession has extraordinary high demands, both mental and physical, with many that put theirs and other lives at stake, parts of the exercise community treat it like its open season to shill product and over-priced ideas.

Law Enforcement requires specialized needs and many commonly accepted exercises measures may not apply and leaves the individual prone to failure. This will upset those who have gotten away with training “LE” as if they are powerlifters, bodybuilders and many other training styles but while costs of unsuccessful training in everyday life means the lack of goal fulfilment, the repercussions with law enforcement is severe. While I prefer not to be so glaring in a public setting, this situation warrants it, as an error in physical training for law enforcement may cost a person their life. Given this, only seasoned professionals, who understand the stark reality of the job, must administer training for “LE”.

Step one in Law Enforcement training understands you are going home tonight and every night. Quite obviously, I mean that with enormous respect but my job is getting you home to your loved ones safe, while doing your job to the best of your ability. Survivability is the over riding theme to all law enforcement preparation as the individual must be able to manage rapidly changing situations and be able to make decisions on the spot and not be distracted with the rush of adrenaline that is inherent to the job.

While discussing law enforcement, I should specifically note I would not be supplying information in the online community that can be turned against members. Though others think it is appropriate to discuss tactical weaponry, defence (or counter-attacking) approaches and the like online, I will not. I work closely with the one of the experts in the field, Mr. Danny Dring and he and I agree that this type of information is reserved for those of the "thin blue line". That may upset some but there are no negotiations with this matter.

Inside the Diamond Mine is a regular column prepared by John Davies for USP Labs that will contain secret tips on how to gain the most from your training as well as answering issues direct from our readers.

John Davies is available on his personal page on Facebook , Renegade Training™ ’s as well as or Twitter.

Prepared by John Davies

Photo: John Davies performing banded push-ups in the snow. © Copyright protected Renegade Style Productions, 2010

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should it be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.