QUESTION
Rob,
Wanted to say I am loving the SWAT sessions and what you are doing for the law enforcement community. I understand you are grouping everything into LE sessions now. What I’m wondering is if it is still the go to workout for a full time SWAT athlete. I’m on a state swat team that does over 150 high risk operations a year. Some of those are rural ops carrying everything we need for the infil. Most of our stuff is in the city, so the loading is relatively light. Guess I’m just asking if you feel the LE sessions will still be good or should I switch to the operator sessions?
On a separate note, for reference our fitness test is 4 x per year. We do the standard 1.5 mile run, 60 sec situps, bench press, and sit and reach. Then we do a 800 m run with cone zig zag, up downs, and dummy drag. Then pullups with kit, and 40 yd dash with a rifle. It’s not a great test and I’d love to see what you come up with for a better test.
Thanks,
-D
ANSWER
Hi D,
Yes – the LE Sessions would be what I’d recommend for a full time SWAT/SRT guy and a motivated Patrol/Detective. We’re still developing this programming (it never ends…) but the programming would work for you. This reflects what we do on the military side – the Operator Sessions are designed for SOF guys, but many motivated line unit guys do them also.
Switch to Operator Sessions? Probably not based on what you describe for your work. Couple reasons ….
First, the loading and distance work on the military side is greater, and doesn’t fit your most common mission profile. I want to train you sport specifically for your job.
Second, the Operator Sessions reflect what I feel is fitness appropriate for military combat, and as such, are loaded heavy and high impact. And this is fine for younger guys …. and in the military community, by 38 or so, most guys have moved into leadership positions which don’t include the grunt work.
Not so on the LE side, where older guys in their 40’s/50’s can still be on the tip of the spear late into their careers. I need to keep you guys fit, but also consider the training impact – especially to knees and joints. The Operator Sessions, I’m beginning to think based on my own knees in the morning, aren’t appropriate for older guys.
Thanks for sharing the details of your fitness test. I hope to develop an initial LE Fitness Test in the next 2-3 weeks, test it on our lab rats, and send it out to the community for your testing/feedback.
Rob
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QUESTION
Rob,
Hi; I recently purchased your 6 week FBI PFT workout plan. I am entering my sixth week and the program has been extremely beneficial.
My question is, I will have completed the program on Monday, 21 April, but my FBI PFT is tentatively scheduled for Wednesday, 30 April; that gives me nine days between completion and test. In your opinion, what is the best course of action in order for me to maintain what I have gained? Should I repeat the sixth training week?
I truly appreciate your time and I look forward to not only hearing back from you, but diving into more of your planned workouts. Thanks again.
Sincerely,
-C
ANSWER
C-
Yes, repeat week 6.
– Rob
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QUESTION
Hi Rob
I have just purchased your Patrol Officer plan. What are the recommended rest times between sets and circuits?
Thanks
-S
ANSWER
S-
Each circuit generally includes a stretch or other type of mobility drill. The stretch or drill is your “working rest” between strength sets. Stretch for 30-40 seconds, add weight to the barbell and you should be ready to go.
Work briskly, but not frantically.
Aim to finish the session in 60 minutes. If you’re finishing in 45 min, you aren’t lifting enough weight. If you finish at 80 minutes, you’re taking too much rest.
– Rob
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QUESTION
Rob,
Where would you recommend Agents start. I am getting back on my feet after a post marathon injury. Should I start with Core Strenght or just jump into Patrol-Detectives.
Appreciate the advice. Please let me know if you want virtual Lab rats from our Chicago Division.
Thanks,
-M
ANSWER
Hey M-
Just jump in with the SWAT/SRT …
I’m going to combine SWAT/SRT and PATROL/DETECTIVE into “Officer Sessions” next week.
If you’re hesitant to subscribe – the Patrol Officer Plan is another great place to start: http://leathlete.com/page.php?page_ID=12&cart_category_ID=67&&cart_ID=114
– Rob
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QUESTION
Mr. Shaul,
After reading your moto One Officer at a Time article, I feel it would also be appropriate for this template to be used as a protective family man program. That is why I use it. Just throwing it out there for ya. Hope this programming is here to stay. Is the monthly subscription for the patrol/detective similar to the purchasable program? Oh yeah, and thanks for the all leg blaster on the body weight program. Real cute Rob, real cute.
-H
ANSWER
Hey H –
You’re welcome for the leg blasters. No extra charge for the soreness that came with them …..
Patrol Officer Plan: http://leathlete.com/page.php?page_ID=12&cart_category_ID=67&&cart_ID=114
Yes – the overall theory is the same that I’ve begun to deploy in designing the subscribible sessions on the website. Either the plan or a subscription will work.
– Rob
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QUESTION
Hey Rob,
Love your programs.
I am a Canadian LEO and am currently assigned to a full time bike team.
I am riding 15 to 20 miles a day on a 5 on, 2 off, 4 on 3 off schedule.
I enjoy training for and completing GORUCK events (next Challenge is set for early May) and am projecting a tryout for our Emergency Response Team tryouts in the fall.
Any suggestions on programming?
Thanks!!
ANSWER
Hi G –
For the GoRuck Challenge, we’ve designed an event specifically for this event here: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=61&cart_ID=68
Your Job: In January I began programming for LEO’s at leathlete.com. After your GoRuck event, I’d recommend you subscribe and complete the patrol/detective sessions on the site, or alternately, complete the Patrol Officer Training Plan: http://leathlete.com/page.php?page_ID=12&cart_category_ID=67&&cart_ID=114
In the weeks before your Response Team Tryout, you should train specifically for that selection – and I’m not sure what plan to suggest because I don’t know the fitness demands of that specific event. If they don’t tell you either, I’d recommend our SWAT/SRT Kickstart Plan: http://leathlete.com/page.php?page_ID=12&cart_category_ID=67&&cart_ID=121
– Rob
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QUESTION
Regards Mr. Shaul hope everything is well. I own Patrol Officer, Bodyweight Program and love them both. I like the Bodyweight Program from the minimalistic approach. I was wondering if you planned on a near future to produce a BW program tailored for LEO need ( mass, strength, sprint power ect)? In the meantime any suggestions or modifications for the original BW program?
Thank You
-J
ANSWER
Hi J –
Hadn’t thought of that, but I’ll consider it.
The bodyweight plan you have is solid … – I’d have to give it some thought to see what I would change. I’m sorry I don’t have a quick answer for you.
-Rob
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QUESTION
Rob,
Mountain Athlete, Military Athlete and LE Athlete. Next to come – Fire Athlete? I’m a firefighter and paramedic for an urban department. I have used your bodyweight program as well as older programs for GORUCK. I got the e-mail introducing your Wildland and HotShot programs on the Mountain Athlete page and was wondering what program you would recommend for the structural firefighter? Right now I’m in a rut and have just been working out instead of training. I’m starting the bodyweight program again on Monday to refocus myself and then continue on from there.
Many thanks,
-M
ANSWER
Hi M –
We’re being pushed in the firefighter direction, and have already done some work on the fire academy side. We currently work with military at militaryathlete.com and law enforcement at leathlete.com.
After the bodyweight plan, I’d recommend you try the Sandbag/Weightvest/Dumbbell Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=68&cart_ID=103
Then drop into the LE Sessions at leathlete.com
– Rob