• 8 weeks, 4-5 days/week (increases from 4 to 5 after week 6)
• Designed to prepare untrained/detrained athletes for levels of training contained LE Officer Sessions and other training programs.
• Intentionally progressed using demanding bodyweight and gym-based resistance training.
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.
LE OnRamp Overview
This 8-Week Training plan is designed to build a solid level of “Base Fitness” for unfit to moderately fit Law Enforcement Athletes in order to prepare them for the volume and intensity of MTI’s daily LE Athlete programming and other training plans.
Though this is an “OnRamp” training plan, it is not remedial. You’ll be challenged daily, and likely be sore for some time. Embrace the suck and keep grinding.
LE Athlete Fitness Attributes
We have identified 6 Fitness Attributes for Law Enforcement Athletes (patrol/detective/correction):
This training plan deploys “Fluid Periodization” – our methodology of training these 5 fitness attributes concurrently.
The first 4 weeks of this training plan deploy bodyweight strength training, short (5-10 minutes) sprinting-based work capacity intervals, chassis-integrity, and short-distance endurance training.
On week 5 we introduce gym-based, free-weight strength training, upper body hypertrophy, and gym-based multi-modal work capacity efforts.
On week 6 we introduce TAC SEPA into the mix.
How long are the training sessions?
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#.
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.
What if I have more questions?
Questions? Email email@example.com