I like the idea of HOC. It seems like the type of training program our SWAT team should use. Those guys are required to train 3dy/week and most of them just run or do “Men’s Health” workouts.
Thanks guys…I didn’t realize how many cops were on here, hopefully this can help us all be better at our jobs.
Most people train to improve themselves. We train to survive a shift.
Check 6.
cops solve problems. Don’t be a problem and you won’t get solved.
One of the cooler quotes I’ve heard.
[quote]lostdog wrote:
Ok, My workout:
Days 1,4,6 of the week:
Pushups or hindu pushups
Ab work
thickbar curls
wall walks
hindu squats
calf raises
4 sets of as many as I can do.
I run 2 of these days. One sprint, one distance.
Days 2&5:
Complex shoulder/back movement
(pulls,chins,ect)
Mill press or single arm press
Squats or deads
Chest work
(bench,flys,ect)
Bent over rows or lat pulls
Bar curls or dumbell curls
dips,close bench,or skull crushers
These are 5x5 or 8x3.
On my off days I do something creative, but active, like rope climbs. I also try to run a third day of the week. I work graveyard shifts, so this plan is an ideal week.
[/quote]
I have seen guys at work do similar workouts like this. It looks like alot of work for one week to me but that’s just me. Are you recovering well enough? It seems like you may be trying to cram alot into one week.
The only critique I can offer is try to keep upper body stuff on one day and lower body wrok on another day then your plyo and active endurance work one a third day. May be run in between your lifting days or after you weight train.
The only problem you wil notice is your not going to grow very well on this type of workout. You will be in very good shape though. Do you do any fighting or striking for exercise? It can really help you w/ you endurance instead of rope climbing. I would rather you do workouts that are more work specific like how a fighter trains, just not as intense.
Can you get a heavy bag or water bags? What access do you have to free weights?
That’s actually a “maximum” week. The amount I get to train usually depends on how shift/court/admin. training goes.
When I train, I try to stay at about 85% of max…that way I have something left for shift.
As for growing, I really don’t care about “size”…I’m an FFB:
http://www.T-Nation.com/findArticle.do?article=05-118-diet
and gaining isn’t the problem…losing is.
Separating the body parts was good for a while, but the full-body stuff works best for me.
I forgot to mention heavy bag work…love it and I should have another bag by the end of the week.
Free-weights is all I use.
Tried some of the HOC today…ouch…sore…need protein.
Gatorarmz…can you post some of the “fighter” workouts you suggested?
Yep, let me dig em up.