Workout Help

[imalazypup]

I am on the course towards a Law Enforcement degree. In 2 years I will be going through the academy. I do know it is very difficult it is to qualify for a department's(or county's) tactical team. But it is a goal I wish to accomplish down the road. I know there is much more to being on a tactical team than just the physical aspect, but i feel that is the only thing i can do to prepare myself now.

My question is what area or the body should i concentrate most on? Are there any specific or un-orthodox methods of training that would benefit me more than basic weight lifting? Also, what are the general running standards? My running is rather lacking as i am only able to run 3, 8 minute miles. It is something I am definatly working to improve.

The only other workout i do besides weight lifting is pyramids. I do push ups, pull ups, dips and abs for those. Push ups i go by increments of 3, dips and pushups i do increments of 1, sittups i just keep going till i cant anymore.


Wow, I apologize for this lenghty post, and i thank anyone who even reads it. I'll thank you more for some advice

[Darin]

You can run 3 miles at an eight minute a mile clip? And you call that lacking in the running department? Dang I wished I could do that!

[imalazypup]

Originally posted by Darin
You can run 3 miles at an eight minute a mile clip? And you call that lacking in the running department? Dang I wished I could do that!

I used to run much better than that. By the third mile im absolutely dead.

[Sgt. Pepper]

I recomend in looking for workouts for cops, i don't know if they exsist but the have several books, videos for firefighters to help workout thos muscles needed for the job the most.

[Darin]

Lazypup, Your work out routine sounds pretty good. You could always get with a personal trainer and get their advise. The only thing I could advise is going heavier with your weights. Now don't kill yourself but gradually increase the weights.

[crazyman37355]

I'm glad pup asked that question. I'm needing the same info just started back up with the push ups and crunches last night haven't ran anything in a long time...hmm maybe i should do that before it gets to late.

[imalazypup]

Originally posted by Darin
Lazypup, Your work out routine sounds pretty good. You could always get with a personal trainer and get their advise. The only thing I could advise is going heavier with your weights. Now don't kill yourself but gradually increase the weights.

As of now im going 3 to 4 sets of 7 heavy reps per excercise. Later, for stamina purposes, i plan on going 11 lighter reps.

Every few months i switch back.

Though im glad you say the routine im doing sounds good, kinda comforting. I dont think i could afford a personal trainer.

[imalazypup]

Originally posted by crazyman37355
I'm glad pup asked that question. I'm needing the same info just started back up with the push ups and crunches last night haven't ran anything in a long time...hmm maybe i should do that before it gets to late.

I highly recommend doing pyramids to increase your push ups and natural strenght. They are fun to do at that.

Here is a good order.

Start:
3 push ups
sittups(whatever you want)
1 dip
1 pullup.

Then go
6 push ups
sittups
2 dips
2 pullups.


Now, you see the pattern

You go to the top of what you think you can do. Then go all the way down to 0 using the same increments.

keep the increments coinciding with eachother.

It'll kick your *** though, thats for sure.

[Officer Moe]

Lazypup,

Your running shouldn't be a problem for any tactical team. You might throw in some sprints but you should be able to out run a lot of other tactical team members.

As far as weights go...try to do some squats and deadlifts...a lot of people complain about knee pain or previous injuries to the knee but the squat and deadlift will reqruit almost every muscle...if not all muscles in your body, releasing more natural testosterone to help increase muscle strenght, endurance and size. Plus it will help when you have to drag a dummy or a downed officer for tryouts.

I just purchased a book off amazon.com called SWAT Fitness. It's a pretty good read on basic body mechanics. I can help you or anyone else on a weight training, cardio diet regime and I will do it for free. I'm not an expert or personal trainer but if you tell me your goals (I.E.-weight loss, weight gain, increase endurance etc.) I will do my best.

[imalazypup]

Moe i appreciate that very much, I'll try not to bug you to much

Squats is something i completely neglected. I absolutely despise them. I will start to incorporate them into my workout. The benefits of them you mentioned are definatly worth it.

I am a pretty decent at sprinting, though i have not timed myself in years. What should i aim? Distance and time wise?

Also, how important is it to work on the neck? I currently do not do any type of excercises for it.


Thanks again,

Andrew

[Officer Moe]

Don't worry about bothering me...I love "talking shop" when it comes to physical training. I'm not the strongest, fastest or biggest but I enjoy doing it and improving my body.

To start off, SQUATS suck. Straight out. They will immobilize you for about two weeks after you start doing them because you WILL BE SORE. But on that third workout (My leg day is monday) you will have no problem. If you are looking to lose some body fat then the sprints will help. If you are lean enough for your tastes then do what you want. My goal is to be down to about 9-11 % bodyfat to where my abs will do most of my laundry. For that to happen I sprint on a treadmill or track in the following manner: 4 min. at about 50% max heart rate. Sprint all out for twenty seconds and rest for ten. Repeat 8 times (4 min. total) and walk for 4 min. Total cardio workout:12 min. It's called Guerilla Cardio from muscle media magazine. It can also be called HIIT or High Intensity Interval Training. It will burn about 250-300 calories from start to about 1 hr. after you start.

Your heart rate is 220 minus your age. I'm 27 so its 193. That's my max HR or 100%. I take that and multiply it by.065 and .085 to get my "cardio zone" HR.

[Officer Moe]

Didn't know how much room I had for the message.....

For neck, I don't have a certain exercise THAT I DO for neck. I work the traps which run down the back side of your neck between the shoulders and down the inside middle of your back.

There are some pieces of headgear that you can buy that has a chain attatched to it that you can put weight on and do some neck exercises.

Diet is a whole other deal that I am not very consistent with even though I know what I should and shouldn't eat.

Let me know what yor goals are (get huge, get lean or get strong). I'll point you to some websites or help you out myself. Everything I've learned was from books and the internet. Again I'm no "expert" but if you have an open mind and try things out I will lead you down the right path. And if I don't know something I will tell you that I don't know.

[crazyman37355]

this is probably a stupid question....but what are dips?

[imalazypup]

Originally posted by crazyman37355
this is probably a stupid question....but what are dips?

Neh you probly seen em but didnt know what they are called.

She is doing dips.
That picture shows her at the top of a dip, you go down untill your elbow is a 90 degree angle.

I prefer to keep my legs cross and have my knees bent up. Unlike her legs, which are straight.

It focuses mainly on the triceps.


If you've never done them, your going to find your first dip to be very difficult. That first dip is always difficult. Even when your body gets adjusted to it, that first dip always seems to be the hardest.

[imalazypup]

Thanks alot moe!

I have some stuff to get done right now. After im done, I'll post what goals i am trying to achieve.

I also have a couple more questions