Blog

The Importance of Consistent, Intentional Dry Fire for Police Officers

 

One of the most common questions we get asked is,

 

“How do I become a better shooter?”

 

From our firearms instructors on the EFT Team, our answer is always along the lines of “Consistent, Intentional Dry Fire.”

 

Just as fitness is the foundation for survival and requires consistent, intentional reps in the weight room, dry fire is the foundation upon which all shooting skills can be built.  From precision rifle (PR) to pistol shooting and everything in between, dry fire, dry fire, dry fire will help you see results.  Shooters like Ben Stoeger, JJ Racaza and Rob Leatham all attribute much of their success to properly applied dry fire.

 

Safety warning: It is important to have a dedicated dry fire area, sanitized of any live rounds!

 

  

Free Download - 5 Dry Fire Drills for Police Officers to Train Daily

 

CONSISTENT

 

Our biggest piece of advice for finding consistency in a dry fire routine...

Continue Reading...

4 Reasons Police Should Train with a Weight Vest

 

On a day to day basis, police officers around the world are lugging around 20-50lbs of gear on their body via their duty belt and/or outer carriers.

 

As you know, this is a necessary evil; officers need to be prepared for endless potential incidents, but this added weight can take a toll physically on the body and its structures/tissues, as well as impacting the officer’s mobility, speed, agility, coordination, heart rate, reaction time, V02 max, memory and cognitive function during operational tasks.

 

The good news is that we can optimize our body and brain to better handle this excess weight. Body composition and body fat percentage both play a huge role in load carriage ability. Having adequate strength, aerobic fitness and lean mass with a lower body fat content will improve your ability to carry external loads for long periods of time. This is known as Load Carriage Optimization

 

In this article, we will be reviewing the Top 4 Reasons Cops...

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...

Top 3 Reasons a Home Gym is Essential for Police Officers

 

As Law Enforcement Officers, we know that most of us have the following in common...

Time is limited due to the nature of the profession. Long shifts, night shifts, rotating shifts, mandatory overtime, working holidays and weekends, inconsistent schedules, etc.

These things can make getting to the gym on a consistent basis more difficult.

We also know that staying healthy and maintaining or improving your physical abilities can add up to a lot of time (and money) invested.

With that being said, it is an absolutely essential investment, because nothing else matters if you do not have your health.

Finding a way to keep yourself physically prepared for job duties, having personal time to improve and work on you and your health, and time for some "iron therapy" couldn't be a more necessary component of your life.

ENTER - Home Gym Essentials Giveaway - LEARN MORE

 

Common Excuses For Cops to Not Train

 

Either you've heard these before... or you have used...

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