Law Enforcement Academy Training Plan
$49.00
• 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
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#.
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.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: coach@mtntactical.com
DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.
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.
Testimonials
I wrapped up the 7-week Law Enforcement Academy plan about a week ago. The program was great and I improved in each area; 1.5 mile time, 300m, bench, push-ups, pull-ups, and sit-ups. I feel great. One of the best programs I’ve ever tried, thus far.
Our Stuff Works. Guaranteed.
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