LE Vodka is a cycle designed for LE Patrol and Detectives.
This is a 6-week, 4 day/week cycle for 24 total sessions. Friday’s endurance work is optional.
This cycle is “balanced” under my fluid peridization approach. Four Fitness Attributes are trained in equal proportions:
- Work Capacity
- Chassis Integrity
- TAC SEPA (Tactical Speed, Explosive Power, and Agility)
Monday: Gym based strength (Upper Hypertrophy) and Work Capacity (10-15 minutes)
Tuesday: Tactical Speed, Explosive Power or Agility (TAC SEPA), Chassis Integrity (alternate between Low Back and ART Circuits – ART = Anti Rotation, Rotation and Total Body)
Wednesday: Gym based strength (Upper Hypertrophy) and Work Capacity
Thursday: Tactical Speed, Explosive Power or Agility (TAC SEPA), Chassis Integrity (alternate between Low Back and ART Circuits – ART = Anti Rotation, Rotation and Total Body)
Friday: Optional endurance work
How long should the training sessions take?
Each session should take around 45-50 minutes. Unless indicated, the circuits aren’t “for time.” Work briskly, not frantically, through the sessions.
What about stretching?
Mobility work is included in the warm ups, and athletes can stretch and foam roll after running, however, overall strength and fitness is emphasized with this plan, not mobility/flexibility. Feel free to complete additional stretching on your own.
What if I miss a day?
Begin where you left off when you return to training. This programmed is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.