By Rob Shaul
These are our top 5 exercises we’re using in our programming for law enforcement athletes.
1. Standing Sandbag Halfmoon
This one exercise trains the legs, core and lungs (Tactical Chassis), plus grip strength and total body power and explosion. Perfect for a Law Enforcement Athlete.
2. Walking Lunge
Loaded walking lunges train legs, butt, and core. I like them better than squats for Law Enforcement Athletes because I believe they transfer better to sprinting speed. LE Athletes need to be able to sprint.
3. Bench Press
A classic upper body pressing movement, I prefer the Bench Press for LE Athletes because it can be used to train upper body explosive power, strength and mass. Using the dynamic method (low weight, fast/explosive reps) the Bench Press can train upper body power. With heavy loads and few reps, the Bench Press trains upper body strength. Finally, with moderate loading and relatively high-rep sets (sets of 8+) I can us the Bench Press to put mass on an officer. A big chest and arms can act as a deterrent for criminals.
4. 150m Shuttle Sprints
Law Enforcement Officer need to be able to sprint – both in a speed/strength capacity, and also from a work capacity perspective – without getting gassed prematurely. 150m Shuttle Sprint Repeats trains both.
5. Power Curl
A pulling movement to balance the bench press, the Power Curl not only trains the back and biceps, but also include a hip explosion power movement. It can simply get Officers big and strong.
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