JimWendler.com

December7th

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Preparing for the Canadian Police

Question:  I’m curious about your input into how my training should be set up. I’ve been placed in the hiring pool with a Canadian police service and I’m looking to add in more cardio/push-ups/ab/low back work to my training. Currently I’m doing 5/3/1 three times a week and I had planned to just add this additional training in on my “off” days. How would you set up training so it’s not a complete mess?

Answer:  How you set up your training program is largely going to be based on what kind of shape you are in at this point.  If you are in shitty shape and didn’t play sports, or don’t compete in a real sport – your training will be much different than someone that does. For example, when I went to the Air Force Academy, I didn’t even think about what kind of physical shape I had to be in during BCT.  In fact, I took most of the summer off and was fine.  That is the power of long term training, doing things right most (95%) of the time and not being a turd.  Anyway, lucky for you military and other gov’t services routinely lower their standards so any person who has a heartbeat can pass them – I can’t imagine a mildly active person not being able to run a mile and a half in 10 minutes or whatever the requirement is. If you have a smidgen of work ethic, you will already be in good enough shape to pass these tests.

I have no idea how your current training is set up (I know you lift 3 days/week but that is only one part of training), so I suggest you do the NOV template (lift 4 days/week, Prowler/Hills or something similar 4 days/week).  If you want to add in some pushups and other stuff, just do it as assistance work. Not a big deal.  For cardio, since you are already (again an assumption) going to do the Prowler (or something similar) 4 days/week, cardio would probably be recommended on the off days for recovery stuff and to actually do some easy aerobic work.  I’d do something very unstressful to the body (stationary bike fits the bill).  But really, doing the NOV template will probably suffice.  Again, what you do in your training now is going to be largely based on where you’ve been/what you’ve done.

Monday

  • Press
  • Assistance
  • Prowler

Tuesday

  • Deadlift
  • Assistance
  • Prowler

Wednesday

  • Stationary Bike
  • Mobility

Thursday

  • Bench Press
  • Assistance
  • Prowler

Friday

  • Squat
  • Assistance
  • Prowler

Saturday

  • Go outside and fuck around

Sunday

  • Off

In short, lift heavy the main, bodybuild the assistance, push heavy the object.

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