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5 Reasons for LEOs to Train with a Sandbag

 

#1 A TRAINING TOOL FOR ANY GOAL

 

Depending on the program utilized, the sandbag can be used to develop strength, power, conditioning, endurance, and even mobility.

 

Strength? Load it as heavy as you see fit and lift it.

Power? Throw it, clean it.

Conditioning? Use it for a MetCon or any variation of high intensity training.

Endurance? Use a lighter weight for a longer period of time, more repetitions, or even carry it around like a rucksack.

Mobility? Try the Sandbag Get Up! Also… Train through full range of motion with load and your mobility is bound to improve.

 

FREE DOWNLOAD- Top 7 Sandbag Exercises for LEOs

 

#2 VERSATILITY

 

There are not many training tools available that can become the “all in one” like the sandbag can. It mimic movements of a barbell, dumbbells, kettlebells, weight vest, etc., all while adding the factor of instability which is crucial to the LEO. 

 

 

#3 TRANSFERABILITY TO OCCUPATIONAL...

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7 Academy Diet Tips for Cops

 

It is no secret that being away from home and away from your own routine, your own grocery store, your kitchen, and your gym, seems like the perfect storm to allow your diet/clean healthy eating habits to go by the wayside.  However, it does not need to be like this.  With a little bit of planning, motivation, and structure you can stay on track for your time away.  

 

Most academies do not feed recruits the best high quality food.   When I was in the academy, we had worse-than-high-school-cafeteria food that was made by the inmates of the prison next door. You were not allowed to keep a cooler or any food in our rooms and only had food available at the three meals a day.

 

There are still academies that are the same way where you have to eat your meals with your class in a structured fashion with the food that they feed you.  However, even with that, the addition of protein shakes, bars, some homemade healthy snacks that you can make...

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How Cops Can Overcome Mental Barriers During Training

 

The Brain and The Impossible...

 

Some time ago, I came across a fitness challenge on social media that led to me putting 135 lbs on a barbell and squatting for max reps in one set. I got 55 reps, and, as a 155 lb dude, felt somewhat accomplished. The following week, I attempted the exact same trial (135 lb back squat for max reps); this time, I was able to perform 80 reps, a 45% increase. How was this possible in such a short time, with no notable changes in diet, training, or other factors?

 

This challenge opened up a discussion on the mental aspect of physical training amongst the Effective Fitness Training team. During text discussion (immediately after my first attempt at this trial) with the EFT crew, I typed the following:

 

“I had more but I think I gave myself a mental release once I hit 55. I didn’t know what to expect; think if I had told myself 65 was a bare minimum acceptable count, I would have gotten there.”

 

Free...

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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...

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