Blog Articles

How to Prepare for the Police Academy Dec 14, 2020

Let's get this straight from the start. Every police academy is different. The standards one agency has may be completely different than the standards of another agency of an agency city or town.

 

The first step in preparing for the Academy is to reach out to the agency you are interested...

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Training "Harder" Using Minimal Effective Dose May 24, 2020

 

Train Hard. Be Hard. Go Hard.

What do those phrases mean to you?

Does it mean train hard every day in the gym?  Does it mean to be mentally tough? Does it mean going 100% in everything you do?

There are multiple interpretations of the word “hard”. ...

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How To Perform More Push Ups and Pull Ups May 17, 2020

 

The Kings of Calisthenic Exercises

 

Push ups and pull ups are the hands-down the most popular upper-body bodyweight exercises.

While both of these movements are so commonly done in the gym, there is a lack of education and knowledge on how to properly progress them.

Most...

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How to Prevent Rapid Weight Gain After Dieting Apr 26, 2020

 

Weight loss is EASY, keeping it off.. That's the issue..

First Responders and Tactical Athletes don't have a problem losing weight. Every January, thousands of first responders start dieting. 

The majority are successful at shedding a few pounds through February/March!...

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Healthy Meal Plan Options for Night Shift Workers Apr 18, 2020

 

Introduction

As a first responder/tactical athlete, shift work is part of the job. Throughout your career, you will have both night and day shifts. Often, you may have be alternating back and forth between the two. A massive challenge you will experience is structuring...

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Top 5 Muscle Building Exercises For Your Bodyweight Workout Routine Apr 10, 2020

Contrary to popular belief, bodyweight training can be a great stimulus to build muscle.

The key to building muscle is that you need to train close to fatigue/failure. While research still argues the exact recommendation of how many reps shy of failure should be performed, a general...

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Top 5 Tips for Surviving COVID-19 Mar 19, 2020

 

1. Take Care of Yourself:

Regardless if you are sick or not. Make sure you stay hydrated, eat good food and GET SLEEP! Don’t overeat. We know people like to snack to pass the time however avoid overeating. If you don’t take care of yourself you can’t take care of other...

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Could "Muscle Confusion" Limit Your Progress and Gains? Sep 18, 2019

 

"Muscle Confusion" is the concept of changing exercises regularly to "SHOCK" the body/muscles to send them a signal to grow and improve their strength. 

Is this concept a good plan for optimal growth and strength development? What are the pros and cons of this strategy? This...

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5 Essential Steps To Create Your Best Fitness Program Sep 03, 2019

Every training program should start with a goal. Where do you want to be in 12-16 weeks? Do you want to be stronger? Faster? Leaner? More muscular? More endurance? 

Whatever your goal is, it will take multiple sessions of repeated stimuli to achieve the desired result.

If you want...

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How To Add 20lbs To Your Bench Press Aug 26, 2019

 

Bench Press Is King

For many of us, the bench press was the first exercise that we did when we started lifting weights. The bench press has become the king of upper body exercises. Monday is National Bench day.. Because we all want to start the week off with something we enjoy...

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