LE Officer Sessions

 

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LE Lab Rats grind through a circuit combining lower body strength and upper body hypertrophy.

Our LE Officer Sessions is a year-round, daily training subscription service for law enforcement athletes.

The LE Officer Sessions train 5 fitness attributes essential for LE athletes.

  • High Relative Strength (strength per bodyweight)
  • Upper Body Hypertrophy (upper body mass – chest/biceps – for intimidation)
  • High Work Capacity for short events (up to 20 minutes) – with an emphasis on sprint-based work capacity
  • TAC SEPA – Tactical Speed, Explosive Power and Agility
  • Chassis Integrity – Our application of core strength (Read More Here)

For $29/month you get:

  • 4-5  Daily Training Sessions per Week. Most sessions are 45-50 minutes/long.
  • Coaches’ Notes & Videos
  • Access to all of our other program daily sessions (Military, Mountain)
  • 120+ Plans for training for specific fitness goals and PFTs – including Base Fitness cycles for full time SWAT/SRT

Questions?
Email rob@mtntactical.com

SAMPLE TRAINING BELOW:
–  Unfamiliar exercises? Click HERE

CLICK HERE TO SUBSCRIBE

SESSION 1
Obj: Strength, Upper Hypertrophy, Work Capacity

Warm up:

3 Rounds

  • Barbell Complex @ 45/65#
  • Instep Stretch
  • 5x Shoulder Dislocates

Training:

(1) 6 Rounds

  • 3x Power Clean – increase load rapidly each round until 3x is hard, but doable
  • 10x 1-Arm Dumbbell Row – increase load each round until 10x is hard, but doable
  • Hip Flexor Stretch

(2) 10 Minute AMRAP…

  • 3x Hang Squat Clean @ 65/95#
  • 75m Shuttle Sprint ***
  • Walk back to start
  • (3) Foam Roll Legs/Low Back

SESSION 2
Obj: TAC SEPA, Chassis Integrity

Warm Up:

3 Rounds

  • 6x Walking Lunge
  • 6x Burpees
  • 3/6x Pull Ups
  • Instep Stretch
  • Training:

(1) 6 Rounds

  • TAC SEPA Tactical Pro Agility Drill
  • Rest 45 Seconds

(2) Repeat (1) wearing IBA/25# weight vest

(3) 20 Minute Grind …

  • 6x 1-Sided Dead Lift @ 15/25#
  • 6x Kneeling Slasher to Halo @ 12/16kg
  • 15/15 Low Back Lunge
  • (4) Foam Roll Legs/Low Back

SESSION 3
Obj: Strength, Upper Hypertrophy, Work Capacity

Warm up:

3 Rounds

  • 8x Front Squat @ 45/75#
  • 4x Scotty Bobs @ 15/25#
  • Instep Stretch

Training:

(1) 6 Rounds

  • 4x Front Squat – increase load each round until 4x is hard, but doable
  • 10x Kneeling Curl to Press  – increase load each round until 10x is hard, but doable
  • Pigeon Stretch

(2) 5 Rounds … Every 60 Seconds

  • 6x Box Jumps @ 24”
  • 6x Burpees
  • **** Rest 1 Minute

(3) Repeat (2)

(4) Foam Roll Legs/Low Back

SESSION 4

Obj: TAC SEPA, Chassis Integrity

Warm up:

3 Rounds

  • 5x Walking Lunge
  • 10x Push Ups
  • 10x Sit Ups
  • 4x 40-foot shuttles
  • Instep Stretch

Training:

(1) 6 Rounds

  • TAC SEPA 50m Down/Back Shuttle Sprint
  • Rest 45 Seconds

(2) Repeat (1) in IBA/25# Weight Vest

(3) 20 Minute Grind….

  • 6x Sandbag Getup @ 40/60#
  • 8x Good Morning @45#
  • 15/15 Kneeling Founder

(4) Foam Roll Legs/Low Back

SESSION 5 …. Optional Session …

Training:

(1) Run 4 Miles, Moderate Pace

Moderate = Comfortable but not easy