QUESTION
Hello Mr. Shaul hope everything is well. Couple of months ago I purchased your Patrol officer Program. The training was going great, until a low back injury has set me back during Back Squats. However, to keep my training on track I have been using bodyweight exercises instead, mainly from your Bodyweight Program, which is great too by the way. That said I was trying to modified the Bodyweight Program to comply with the Patrol Officer Training. Basically the major modification is using a circuit of Pull Ups, Dips and Push ups for upper body size and strength, for legs without doubt the mini leg blasters and full leg blasters are in my opinion equal to squats in terms of transferebce to real life strength, endurance and explosiveness. Now, the fifth day of the BW Program has some distance running which I am looking to substitute for a more explosive, sprint like run. I would like to know your opinion and suggestions in this matter. Also any recomendations or suggestions in the general program would be of great utility. Sorry for the long post and thanks in advanced.
– J
ANSWER
If you’re back will allow it, shuttle sprints will work great. Say 20 rounds of 30 second 40-foot shuttles and 30 seconds of rest.
If not – straight up 100m sprints will do. Do 10 Rounds of a 100m Sprint every 45 seconds. Killer!!!
– Rob
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QUESTION
Coach, the Patrol/Detective Sessions have disappeared from the page, and I can only access the SWAT/SRT sessions. Are you just making adjustments to the program and when will it reappear for access.
Thank you!
– C
ANSWER
I’ve stopped them for a time Cory. I’m having trouble finding lab rats for those sessions here …. and need to hold until I do.
– Rob
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QUESTION
Rob,
I’m a huge fan of the site. I am a SWAT operator on our part time team and a full time Patrol officer. I’m interested in trying the SWAT/SRT sessions but wanted to know a little of what they look like without asking you to reveal too much. I get an hour of paid workout time per shift and can usually stretch it to 1:15 if I need the extra time. Just trying to see if these sessions would work in my timeline and overall goals. Also, do you think 2 a day’s would be too much of I wanted to throw in some traditional lifting a few days a week? I work 12 hr shifts and usually like a short workout after to help me wind down. Any help is appreciated! Keep up the great work.
– B
ANSWER
We designed these sessions to last 60 minutes – so you should be good. I wouldn’t want you to double up – too intense.
If you’re hesitant, I’d recommend you start with the Patrol Officer Training Plan: leathlete.com/page.php?page_ID=12&cart_category_ID=67&&cart_ID=114
It’s no joke and will give you a great into to our programming.
– Rob
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QUESTION
Hey rob, I’m a police officer in Canada and I’ve just finished our Emergency Response Teams one week selection (our forces SWAT). It consisted of short/long distance running, rucking, swimming, high intensity interval training, combat stress shooting etc, no different than any other selection process really. I have been training CrossFit for almost 2 years, last 5-6 months have been CrossFit football with an added long distance run per week. I felt my strength was there but had some issue with the distance volume (IT band, feet). At this point I’ve been selected for our phase 2 which gets us familiar with the new firearms and cqb. Our national assaulters course (2 months in duration) begins April 21st which will consist of similar pt as selections however the volume will be lower. I’m trying to heal up IT syndrome and some tendinitis I developed on selection. I am wondering what program you recommend for the basic assaulters course given the demands and time frame to when the course starts?
Thanks,
– W
ANSWER
We just started programming for LE guys, and from what I do have I’d recommend our FBI HRT Selection training plan: leathlete.com/page.php?page_ID=12&cart_category_ID=64&&cart_ID=115
This plan includes a 5-mile Ruck Assessment and a short swim. These may or may not be a part of your course – if not, substitute an IBA run for the ruck, and drop the swim from the plan.
– Rob
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QUESTION
Hey Mr. Shaul,
Sorry to bother you again, I’m one of those people that “pick at brains” when I have the chance to.
I am an infantryman in the National Guard and have been to Afghanistan, so I truly understand the functionality of the sessions you provide on military athlete and would love to stay in the specific shape that military duties entail, however, as a police officer, there are some differences in physical fitness requirements. And since you have created the new LEathlete, I was wondering what your recommendations were for maintaining that stamina that an infantryman requires while still focusing on the LEathlete programming. I know you recommend LEathlete for me because it’s my day job, but I still have to be an exceptional rucker and maintain my endurance and work capacity capabilities. I was thinking about doing some running after the sessions, and rucking on Saturdays or something? But I’m very interested in your recommendation. Again, thank you so much!
– D
ANSWER
Train for your job first. Job-related fitness can save your life or the lives of others. You owe it to your family and team.
Recreation, second.
– Rob
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QUESTION
Morning coach,
Glad to see the LE Athlete site is almost set. Can’t wait. I have two quick questions for you.
1) When do you anticipate the SWAT/SRT workouts to be on line and
2) Does joining the LE Athlete site also give access to the Military Athlete workouts (operator sessions) as well
Thanks in advance,
– D
ANSWER
1) Hopefully next week. I’m still mulling over the differences between the fitness demands of the typical full time LE SWAT/SRT team member and what we do for the Operators already through the Operator Sessions. Carriage loading and stamina/endurance are two differences – but these are the same for Detective/Patrol guys. I’m still working this through in my head.
2) No
– Rob
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QUESTION
I saw that you have launched your LE Athlete website. Which program do you recommend for LEOs that do investigative work, and additional duties as SWAT?
Thanks
– B
ANSWER
The Patrol/Detective Sessions at leathlete.com.
For some LE SWAT and SRT’s the Operator Sessions would be good – but only for a few. Most LE SWAT teams don’t need to do the distance work and rucking we do on the military side. I’m still trying to figure out how to program for the typical, full time LE SWAT team, but haven’t worked it through yet.
– R