USPlabs Iron Day – Law Enforcement circuit training

Through the fifty-nine previous editions of the “USPlabs Iron Day” we have been able to provide our readers a broad array of training regimes to reflect their goals. Whether your interest lay in strength and bodybuilding pursuits, weight loss, needs of the military and law enforcement community or athletics, these training guides can serve as a tremendous blueprint towards goal achievement.

 

 

This effort came about due to radically improved technology that allows us to communicate with readers to which we are ability to quickly respond to their needs. With an open line of communication via Twitter, Google+ and Facebook we have been able to provide up-to-date information on efficient exercise approaches and ensure all readers utilise USPlabs products to their utmost.

 

Tammy Bravomalo discusses her supplement stack.

 

This commitment to providing information has taken a tremendous leap forward with the very recent release of the USPlabs | Ultra Premium Supplements educational library which houses considerable videos on proper exercise technique and suitable for virtually every method of training. As we push forward with the USPlabs Iron Day we will be making great use of these videos and I invite you to share with your friends.

 

As per our original intent of the USPlabs Iron Day, each Friday we will provide a daily training program (per reader choice), with a follow up supplement protocol on Facebook. Readers would cast their vote via Twitter (through either direct message or the “@” function) or Facebook and decide the topic.

 

After much consideration, this week’s episode of the USPlabs Iron Day is:

Law Enforcement Training Day

 

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.

 

Rope Skip

Perform three, three minute rounds with 30 fisted push-ups between rounds

 

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 second 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.

How to perform a proper Push-Up

1a) Hack Squats x 4 reps @65%
1b) Russian Split Jumps to 60 seconds

How to perform Hack Squats

How to perform a Russian Split Jump

2a) Clean Pull x 4 reps @65%
2b) Burpees, repeat to 60 seconds

How to perform a Clean Pull

Towel Chins 3 x 12 reps

Band Pull 3 x 15 reps

Zottman Curls 3 x 16 reps

STS™ 3 sets

 

Circuit

a) Cossack Squats, 25 to each side
b) Walking Lunges, 90 seconds continues with your choice of barbell or "stacked" dumbbell
c) Sledgehammer Strikes, alternating overhead strikes

repeat 3 sets

How to perform the Cossack Squat

 

How to perform a Walking Lunges

 

DMC™

 
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 Matt Vincent
Second from the top photo of Marissa Fields

 

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