Law Enforcement Academy Training Plan

$29.00

• 7 weeks, 5 days/week
• Designed specifically for those preparing for city, local, or state Law Enforcement agency academies.
• This training plan is one of the 190+ Plans included with an Athlete’s Subscription

Product Description

This 7-Week Training plan is designed to build a solid level of “Base Fitness” for those preparing to enter Law Enforcement Academies. This includes city police, sheriff deputies, state highway patrol, etc. While the department you’re preparing for may vary slightly in day to day fitness demands, we found all departments follow a para-military approach to their respective academies. This means unloaded running, calisthenics, and obstacle courses.

This plan varies from our normal LE Athlete fitness attributes, as you are training specifically to meet and exceed the demands of the academy. Complete the plan in the seven weeks directly before your academy start date… it includes a “deload” week so that you are well recovered before checking in to the academy.

Once you have graduated, we recommend you move on to our daily LE Athlete programming for job specific physical training.

This plan was built in April, 2017.

LE Academy Fitness Demands

  • Cooper Physical Fitness Test – We found several academies use this as their physical fitness test, or a test modeled after it. It consists of a Vertical Jump test, 1RM Bench Press, Sit Ups, Push Ups, and a 1.5 Mile run – all of which are assessed and developed with interval training based specifically on your assessment results.
  • Lower and Total Body Strength – Trained 1x/week to develop durability and maximal strength in the LE recruit
  • Work Capacity – Repeat sprint efforts and a short bodyweight work capacity effort
  • Endurance – Work up to 5 Miles to develop aerobic endurance
  • Chassis Integrity – Functional, transferable core/mis-section strength and strength endurance for mission performance and overall durability.
  • TAC SEPA – Tactical Speed, Explosive Power and Agility development for obstacle courses or simulated foot pursuits

This is what your training week will look like:

  • Monday: Cooper Physical Fitness Test or Push Ups, Sit Up, Sprinting, and 800m Intervals
  • Tuesday: Strength, Chassis Integrity
  • Wednesday: Push Ups, Sit Up, Sprinting, and 800m Intervals
  • Thursday: TAC SEPA, Work Capacity, Chassis Integrity
  • Friday: Aerobic Endurance

Required Equipment: 

  • Fully Equipped Functional Fitness Weight Room including barbells, racks, bumper plates, dumbbells, plyo boxes, 25# Weight Vest, and sandbags (40/60/80#)

Common Questions:

How long are the training sessions?
50-60 minutes.

What if I miss a session?
Start again where you left off. Don’t skip ahead.

I don’t work a 5 on, 2 of schedule. How should I train?
For weeks 1-6, try to train 4 days in a row and get 3 full days of total rest. For weeks 7-8 try to train 5 days in a row and get 2 full days of total rest. It’s okay if you have to split up your rest days. Do your best given your schedule. You may have to train on a off-duty day and rest on a duty day.

I work 10-12 hour shifts. When should I train?
Before your work day begins. This is the only time you can count on.

How do I know if I’m fit enough to start this plan?
Under the “Sample Training” tab, you’ll find Week 1 of this training plan. Complete this week of training. If you survive, you’re ready for the rest of the program.

But I’ve never lifted weights before….
Time you started! The weight lifting exercises in this training plan are not complicated or super unique. On our Exercise page you’ll find videos and explanations of unfamiliar exercises … start there and also search youtube and other resources for exercise tips. Be resourceful. For the barbell-strength exercises, start light and be smart. Keep at it you’ll get stronger. There’s no hurry.

What does 2/4x Pull Ups mean?
2x for female athletes, 4x for men.

What does 15/25# mean?
Female athletes use 15#, male athletes use 25#.

Unfamiliar exercises?
Click HERE.

I’m overweight. What about diet/nutrition?
Click HERE for our nutritional guidelines?

Some exercises call for kettle bells and some for dumbbells. What if I just have dumbbells?
Every exercise that calls for kettlebells can be completed with dumbbells, and vice versa. You may have to convert the loading, so if the plan calls for kettlebell swings at 16kg, and you only have dumbbells, use a 35# dumbbell. Be resourceful.

Required Equipment

Fully Equipped Functional Fitness Weight Room including barbells, racks, bumper plates, dumbbells, plyo boxes, 25# Weight Vest, and sandbags (40/60#)

Sample Training

SESSION 1

Obj: Cooper Physical Fitness Test

Warm-up:

3 Rounds

8x Push-ups

8x Air Squats

8x Sit-ups

Instep Stretch

Training:

(1) Vertical Jump Test.

Results:________________

(2) Find Bench Press 1RM.

Results:________________

(3) Max reps Sit-ups in 60 sec.

Results:________________

(4) 300m Sprint for time.

Results:________________

(5) Max reps Push-ups in 60 sec.

Results:________________

(6) Run 1.5 miles for time.

Results:________________

SESSION 2

Focus: Strength, Chassis Integrity

Use SESSION 1 results.

Warm-up:

4 Rounds

5x Push-ups

10x Air Squats

5x Horizontal Pull-ups

10x Sit-ups

Instep Stretch

Training:

(1) 8 Rounds

5x Bench Press

Lat/Pec Stretch

Use the below chart for loading ….

Round            Reps      %1RM

1                      5               50

2                      5               60

3                      5               70

4-8                   5               80

(2) 6 Rounds

5x Back Squat - increase load until 5x is

hard, but doable.

4x Power Clean - increase load until 4x is hard, but doable.

(3) 12 Minute Grind

5x Cauldron @10/25#

5x Kneeling Slasher @ 16/20kg

3x Sandbag Getup and Run @ 40/60# (alternate shoulders each round)

(3) 3 Rounds

Lat + Pec Stretch

3x Shoulder Jackknives

Hip Flexor + Pigeon Stretch

SESSION 3

Focus: Cooper PFT Work

Warm-up:

4 Rounds

Run 100m - easy to moderate pace as you warm up.

5x Lunges

10x Push-ups

10x Sit-ups

Instep Stretch

Training:

(1) 6 Rounds, every 75 sec.

Push-Ups 30% of your Max Reps Scored on SESSION 1 PFT

(2)  6 Rounds, every 75 sec.

Sit-Ups 30% of your Max Reps Scored on SESSION 1 PFT

(3) Run 300m for time.

Rest 5 min.

(4) 3 Rounds

Sprint 100m @ 100% effort.

Rest 60 sec.

Rest 5 min.

(5) 3 Rounds 

800m Run @ Interval Pace using the Running Calculator and your SESSION 1 1.5 mile run assessment time

CLICK HERE for Running Calculator

SESSION 4

Focus: Push-ups, Sit-ups, Bench Press

Use SESSION 1 results.

Warm-up:

4 Rounds

5x Push-ups

10x Air Squats

5x Horizontal Pull-ups

10x Sit-ups

Instep Stretch

Training:

(1) 4 Rounds  TAC SEPA - 75m Shuttle(unloaded)

Rest 1-2 Minutes between efforts

(2) 4 Rounds TAC SEPA - 75m Shuttle

@ 25# Weight Vest

Rest 1-2 Minutes between efforts

(3) 4 Rounds

30% max reps Push-ups

30% max reps Sit-ups

3x Quadzilla Complex @ 15/25#

60 sec rest

(4) 10 Minute Grind

15/15 Standing Founder

15/15 Kneeling Founder

8x Good Mornings @ 45#

(3) 3 Rounds

3x Floor Slide

3rd World Stretch

Lat + Pec Stretch

Pigeon Stretch

SESSION 5

Focus: Endurance

(1) 3 Mile Run at a “Moderate” pace. Moderate = comfortable but not easy.
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Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

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