USPlabs Iron Day – Law Enforcement training day

Posted on May 5, 2011 by John Davies There have been 4 comment(s)

Each week we offer a free workout and in the previous editions we have been able to answer the interests of our readers. Combining your training interests with a full review of your supplement plan on Facebook this can assist a variety of goals. To cast your vote on what type of workout you would like to us to released simply send us a message Twitter (through either a 'DM' or the '@' function) or Facebook and we will randomly select through all suggestions.

 

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 - perform two, six-minute blocks of continous motion

 

Hurdle mobility drills, #9 & #10
- perform two, six-minute blocks of continuous motion

 

9. Duck under, twist, pop up; Stand perpendicular to the hurdles. Duck under the first hurdle with your lead leg, and then twist to lead under the second hurdle with your opposite leg. Make sure your movement is initiated by pushing your buttocks back and that your feet always face forward. Pop up from the squatting position after you clear each hurdle.

 

10. Forward zig-zag duck under; Stand facing the hurdles, which are arranged in a zig-zag pattern, each successive hurdle offset one length from the previous

 

Tumbling (over ten metres)

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

Repeat each movement four times.

 

Repeat each movement four times.

 

GPP non-weighted callisthenics

  • Jumping jacks
  • Shuffle splits
  • Burpees
  • Mountain Climbers

5 sets x 30 seconds each, no stopping

 

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™ 3 circuits

 

How to perform STS™

 

Walking Lunges 4 sets x 120 plus seconds, with each step perform a 1-legged calf raise
Cossack Squats – 3 sets x 60 seconds
Sledgehammer Strikes, alternating overhead strikes
90 seconds on, 30 seconds rest
5 sets
 
 

How to perform the Cossack Squat

 

 

Section C
DMC™, introductory movements.

Core / Abdominal Training

 

Side Plank 3 sets x 30 seconds
Horse Pose 3 sets x 30 seconds
Superman 3 sets x 30 seconds

 

At the end of your training session perform the following Range of Motion routine.

 

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

 

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 BCAA+™, SuperCissus®, USPlabs PowerFULL® and USPlabs PRIME®, along with additional use of Yok3d®, USPlabs AP™ 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.


This post was posted in Instant Training Improvement Tips, John Davies, Law Enforcement

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