Blog

Concurrent Training is Mandatory for Law Enforcement Professionals

 

 

What is Concurrent Training and why is it required for LE and other first responders?

 

Concurrent training is when multiple energy systems are trained simultaneously, ie: training for strength gains and endurance (aerobic) gains at the same time.

 

It has been a big hype in the fitness world that you should NOT train those two things at the same time due to utilizing the energy systems required to train each individually would hinder gains for the other one. This is known as the Interference Effect. The Interference Effect is the negative impact aerobic endurance training can have on gains in strength, power/speed, and hypertrophy.

 

The current data suggests 3 major things:

 

  1. We should do our strength training and your aerobic training on completely separate days
  2. That if we are going to train both on the same day, do it at least 6 hours apart
  3. If we are going to train them at the same time (same session), do the strength training first and the endurance...
Continue Reading...

Night Shift Hacks For Police Officers

 

The majority of our Effective Fitness Team Members have endured the brutal night shift at some point in their career. The "night shift" is often referred to as dogwatch, graveyard, and midnights.

How can we make the best of it?

From experience, we have found some essential tools and tricks that have helped us stay healthy, both physically and mentally.

This article will break down these Night Shift Hacks in hopes of helping other officers around the world own the fact that working in the dark is probably one of the toughest things to do, but someone has to do it.

 

SLEEP

 

The most important aspect of working odd hours is a healthy sleep regimen.  Most folks are not used to sleeping during the day and staying up all night.  It takes time for your body to adjust to a different sleep schedule.  Especially if you’ve had a somewhat normal sleep schedule for 15-20 years before you work your first night shift schedule.

We have always...

Continue Reading...

3 Secrets to Becoming a K9 Handler

 

 

It is no secret that the world of K9 is not the easiest specialized unit to become a part of. 

 

Units all across the country typically only have from 1-6 K9 teams with the exception of your big cities such as NYPD, LAPD, Boston PD, and some of your larger Sheriff's Offices in Florida that may have 10-15 teams or more.  Notwithstanding those larger agencies that may have more turnover and positions available, the position of K9 handler can be very difficult to attain.

 

Your typical working K9 will have a working career of approximately 7-9 years based on the health of the K9, department retirement policies for K9s, department needs, etc.

 

This means that the turnover for a K9 handler position is about the same; that is if the handler chooses (or the department chooses) not have the handler work another K9.  

 

K9 is a position that it is either in your blood or it isn’t.  And when it is in your blood, you never want...

Continue Reading...

Could "Muscle Confusion" Limit Your Progress and Gains?

 

"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 article will cover just that.  

 

To make progress in any movement pattern these 3 principles are the most important to consider. They are in order of most importance. 

1. Consistency - Are you working out regularly enough to make a change? Typically 2-5 days a week is needed to make a change. 

2. Specificity - Exercises that we select should mimic the activities we want to improve. To get bigger legs you should squat.. Not do bicep curls!

3. Overload- We need to do MORE each workout to send a signal for the body to improve strength and build muscle. If you lift the same amount of weight day in and day out, your muscles...

Continue Reading...

5 Essential Steps To Create Your Best Fitness Program

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 to improve your deadlift, it is going to take you weeks of training the deadlift at least 1x a week to improve your deadlift. If you are deadlifting once every 2-4 weeks, you are missing multiple opportunities to send more signals to your body to improve your strength.

Should I train based off how I feel that day?

NO!!

If you are training off how you feel that day, you are wasting so much potential. Training programs are often designed to have athletes overreach at the end of the cycle. This is a period of time where you push harder than normal by doing higher volume and/or intensity for strength and hypertrophy adaptations. During this time...

Continue Reading...
Close

Fill Out Your Information Below To Recieve 8 Sample Workouts