Tag Archives: fitness test

Q&A 7-17-2014

QUESTION

I work for Colorado Springs PD. So far it’s been a mixed pot of feelings on the fit test.  As you know by dealing with cops, our type A personalities and absolute hatred of change has made some of the older guys a little grumpy.

However, the test is so easy and manageable that it is almost impossible not to pass unless you are completely useless.

Anyways, as far as your idea for the LE Athlete fit test, what are you thinking as far as rep ranges and what is your ideas on percentage for passing (i.e. X amount of bench based on weight = 75% out of 100%). Are you going to go off of cooper standards or a different method?

I think overall the programming is good; it gives a solid balance of everything. As someone who is partial to oly lifting naturally I would like to see some of that in there (maybe cleans or even deads) nothing insane like snatches or heavy OH squats. But overall I dig it.

I’m getting ready to start taking on your programming and am excited to try. I have been searching for so long for LEO specific training and I am glad that you guys have figured out a good balance for strength, endurance, and explosive strength.

ANSWER

If I had to chose right now here’s the events I’d use for the LE Fitness Test –

Upper Body –

Bodyweight Bench Press for Reps (Women at 75% Bodyweight)

Strict Pull ups for Reps

Lower Body

Bodyweight Front Squats in 1 Minute for Reps  (Women at 75% Bodyweight)

Power

Box Jumps in 30 Seconds for Reps @ 20/24″ (Women 20″)

Work Capacity

2 Rounds, 60/60 25m Shuttle Sprint for Time

1 mile IBA Run for Time

From your note ….

Oly Lifts – The current strength cycle includes Hang Power Cleans, and the Hang Squat Clean is my favorite total body lift. I do program these for the LE athletes. We’ll also do Hinge Lifts – my version of the Romanian Dead Lift …. but I’ve moved away from snatches and jerks (I prefer the push press).

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QUESTION

Military athlete operator sessions has improved my fitness standards. While training for  CCT PAST, I exceeded all the standards of the test. Due to recruiting issues, I am looking to get into the federal law enforcement field. I have a few questions regarding LE Athlete and should I continue to use the operator sessions or transition to LE Athlete as the Air Force is no longer obtainable.

1) Would having (2) 2 mile  runs per week counter act your goals for LE athlete.

2) Are you programing LE athlete such as Mil Athlete were you cycle through the base fitness parameters?

3) Compared to military athlete, What is the frequency of the following movements in your LE Athlete programing: Bench, Front and Back Squat, Military press, hinge Lift, and rope climb?

ANSWER

1) Depends upon the cycle and your level of fitness.

2) In general yes, but the Base fitness attributes for LE guys aren’t the same. No need for extended endurance, for example. And there is a need for upper body mass.

3) Depends upon the cycle.

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QUESTION

I’m a patrol officer with our department as well as an operator on our SWAT team.  In the past I have competed in triathlons and marathons and now currently run half and full marathons with my wife after being pulled onto the team and I began to focus more on operational fitness.  I had been using Crossfit Endurance programming during my triathlon days.  I have been using Crossfit and most recently Gym Jones programs.  I am really interested that you have specific law enforcement training plans.  We are a pretty active team so I lean in the direction of training specifically for SWAT operations but was curious on your thoughts of following your SWAT kickstart plan or subscribing to the Officer/Detective workouts?  And what are your suggestions when finished with the SWAT plan… do you repeat and reassess fitness test results or move onto another plan?

ANSWER

I’d recommend starting with the SWAT/STR Kickstart Plan (http://store.strongswiftdurable.com/collections/le-athlete/products/swat-srt-kickstart-training-program) – especially if you can train together with the other guys on your SWAT team. This plan is a great, focused, intense introduction to our programming and operational-specific fitness.

Following this plan, I’d recommend a subscription to the Officer Sessions.

One thing – understand your marathon/endurance performance will suffer some. My programming is focused on sprinting speed and explosive power for Law Enforcement Athletes.

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QUESTION

What brands of weighted vests do you recommend if we can’t get IBA?

ANSWER

We use the 25# Box Vests from weightvest.com. They’ve been bomber for us.

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QUESTION

Programming has always eluded me which is why I subscribed to your leathlete. Would you suggest if I needed more upper body mass could I throw in some traditional isolation reps before or after the WOD (sorry I know you’re not crossfit).

ANSWER

You’ll need bunches of volume for mass – and I’d avoid super isolation exercises in favor of the bigger lift.

So – 6 Rounds of 12 Reps (increase load until 12 is hard but doable) of Bench, Military Press, Incline Bench, Chinup, bent over row or power curl.

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QUESTION

I’m currently attending the police academy and wanted to get your opinion on how to incorporate the LE sessions. Given the additional PT (3 or so times a week of running and push-up/core work etc) and time commitment needed for studying etc. at the academy, I can only see myself completing 2-3 LE sessions per week. My question is should I complete the sessions in a row as listed regardless of when I can complete them. Or, should I pick two or three sessions that week and complete those then move on to the following weeks sessions.

ANSWER

My programming is progressive – current training sessions build in previous training sessions – so don’t skip around. Complete the sessions in order when you do get a chance to train.

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QUESTION

Hello, I am a Border Patrol Agent and I am planing on attending the upcoming BORSTAR selection course. BORSTAR selection is not until February or March of 2015, my question is what plan or plans would you recommend I work in the months leading up to selection? My current work-outs consist of mostly running and some basic sit-up push-up pull-up exercises. BORSTAR is between 5-6 weeks long and similar to BORTAC with a few differences; no ruck but instead 4-6 mile litter carries, more swimming and long runs with a lot of ground PT. I appreciate your time and response to this e-mail, if you need any other information just let me know.

ANSWER

We’re currently designing a BORSTAR training plan, and should have it completed in 3-4 weeks. The plan will be intense, 6-8 weeks long, and designed to be completed directly before selection. It will be swim intensive.

We worked at Fort Bliss last December, and as part of that spent 4 days/week working with BORSTAR/BORTAC guys and line Border Patrol Agents at the El Paso office. The result of that work is the SWAT/SRT Kickstart Training Plan: http://store.strongswiftdurable.com/products/swat-srt-kickstart-training-program.

I’d recommend you start there in anticipation of our BORSTAR Plan.

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QUESTION

I am preparing for the FBI PFA right now and I was wondering which program would be best to help me get ready for this. thanks

ANSWER

We have a plan for that over at LE Athlete: http://store.strongswiftdurable.com/collections/le-athlete/products/fbi-special-agent-pft-6-week-prep-program

LE Athlete Fitness Test – Initial Thoughts

By Rob Shaul

I’ve been programming for Law Enforcement Athletes for about 5 months now and my thoughts on an LE Athlete-appropriate fitness assessment are starting to come together. 

Before describing the events, some administrative stuff …. First, this assessment reflects what I feel are appropriate for the potential fitness demands of LE Athletes. I understand some departments and agencies currently have fitness assessments, and many are built around push ups, situps, 1.5 mile run, etc. My goal here isn’t to incorporate what is currently being done, but what I feel is appropriate. 

Second, I need to consider the application of the assessment – how long it will take to run, complexity of the exercises, etc. The exercises in my assessment are more technical than the typical assessment, for sure, but certainly not beyond the ability of a LE Athlete who is professional about his or her fitness and is training that way already.

Finally – this is an initial cut. I would appreciate your feedback/suggestions.  

Upper Body Events

  1. Bodyweight Bench Press for Reps (Women at 60% Bodyweight)

     Minimum Standard: 12 Reps for both Men and Women

      

  1. Strict Pull ups for Reps

      Minimum Standard: Men – 12 Reps

                                      Women – 6 Reps

For the LE Athlete, I’m less interested in absolute upper body strength, then upper body power, and to some extent, mass. Ideally a male LE Athlete should be able to get 12+ reps of bodyweight bench press – which tells me he has some upper body mass. The last time I tried this, in March, I scored 18 reps. 

Pull ups – Not only are pull ups a test of pulling strength, but to some extend, bodyweight. It would be pretty darn hard to be 30# overweight and be able to get 12 strict pull ups. 

Lower Body Event

Bodyweight Front Squats for Reps  (Women at 75% Bodyweight)

Minimum Standard: 12 Reps for both Men and Women

LE Athletes don’t need the lower body strength military athletes do – but they need some. Bodyweight front squats are not only a great assessment of basic lower body strength, they also can be compared to the individual athlete’s bodyweight bench press number for a test of upper/lower body strength balance. The numbers should be close. In March, I scored 21 bodyweight front squats – and 18 bodyweight bench presses. 

Why the front squat? It’s safer than the back squat and hinge/dead lift – and it can be compared to the bench press for upper/lower strength balance. 

Power Event

Box Jumps in 60 Seconds for Reps @ 20/24″ (Women 20″)

Minimum Standard: 20 Reps

Simple power assessment. Athlete must stand to full hip extension on top of the box and step down each rep. 

Work Capacity Event

300m Shuttle for time in IBA

Minimum Standard: 70 Seconds

The 300m shuttle is a test of sprinting speed and overall work capacity. Adding an IBA brings a strength component and real-world application.