8 Week Program
Now Only $64.95
This 8 week, 4x per week training cycle was written with the intent to get you leaner, stronger and more powerful even with no other equipment available to you but a sandbag! Utilizing 1 sandbag and your bodyweight, you will succeed in building strength, power, stamina and durability, ultimately becoming a more effective Law Enforcement Officer.
Day 1: Work Capacity
- There will be 2-3 work capacity bouts on Day 1 each week. These are designed to improve your output in the 5-10 minute time frame.
Day 2: Strength + Trunk Strength
- This session will be strength focused with movements such as squats, presses, rows, drags, carries, etc.(utilizing Minimal Effective Dose, taking LEOs stress and recovery into consideration when programming volume)
- The second portion of this workout will be a trunk strength grind. This is designed to increase stamina and durability of the midline which increases strength to limbs, but also increases overall injury resilience.
Day 3: Endurance
- These sessions consist of 1-2 “grinds”. Grind = slower, aerobic pace keeping your average heart rate for the session under 150bpm.
Day 4: Power Development + Conditioning
- This intent is to improve power and explosiveness in multiple planes of motion using movements such as the clean, push press, slams, and throws.
- The second part of this workout will be power focused, but in a conditioning format
What's in it for you?:
- Minimal equipment program (sandbag only) to build strength, power, stamina and durability
- Train at home, on shift, outdoors, or while traveling!
- Reference videos attached for demonstrations of each exercise
- Utilize the Minimal Effective Dose Method for optimal recovery and in turn, more gains
- Reduce injury risk by utilizing an odd shaped object that mimics on the job tasks such as dragging, carrying, lifting to shoulder
- Become a more effective Police Officer