• Q&A
  • 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.


    • Press
    • Assistance
    • Prowler


    • Deadlift
    • Assistance
    • Prowler


    • Stationary Bike
    • Mobility


    • Bench Press
    • Assistance
    • Prowler


    • Squat
    • Assistance
    • Prowler


    • Go outside and fuck around


    • Off

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

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  • December7th


    How to Add Jumps Into Your Training

    There’s been a lot of confusion about the role of jumping, throwing, and different explosive movements in training. It’s reached the point that no one seems to be “ready” for them. Some experts have deemed that a lifter must achieve a certain level of strength in the main lifts (double bodyweight squat for example) before embarking on any type of jumping program.

    Apparently, this rule does not apply to my 7-year-old son and his classmates at recess, or they just choose to ignore it as they run, hop, and jump until the bell rings. Perhaps in 10 years, my son will read these experts and become, like many, totally paralyzed in training. But not if I have anything to say about it. So let’s clear some things up now.

    First, unless you’re terribly obese, have no coordination, and/or play World of Warcraft your entire life, you can jump. If you’re this website you probably can jump better than the average mouthbreather. You may not be fielding offers for track and field scholarships, but you can do it.

    If you still doubt that you can, please expect more from yourself. Seriously. Doctors put animal hearts into humans to allow them to live, so I don’t think it’s asking a lot that you get a little air under your feet.

    Second, your jumping programing doesn’t have to be “Russian” or whatever the new pseudo-underground buzzword is. If you want to jump in your training, the best way to do it is, to jump. Seriously, don’t over-think it too much.

    Third, you don’t have to “max” out in your jumps every time. As long as the height of the box in a box jump or the distance to travel in a long jump challenges you, you’re doing it right. Don’t think that every time you leave your feet that you have to set some kind of personal record. It’s not necessary. You can’t jump a challenging height or distance slow, so stop stressing about it.

    Here’s an easy and effective method to apply this to your training. You’ll perform three types of jumps:

    • Jumping on an object (box jump)
    • Jumping over an object (over a box or bench)
    • Jumping out (standing long jump)

    Pick one and once a week, do 3 sets of 5 jumps. An easy way to do this that will also help your training is to program your jumps either in the beginning of your workout (after a thorough warm-up) or between the warm-up sets of your main lift of the day. These can be done between your lower body lifts (squat and deadlift) or your upper body lifts (press and bench press).

    An example of the latter would be the following:

    Squat – 135×5
    Box Jump x 5
    Squat – 225×5
    Box Jump x 5
    Squat – 315×5
    Box Jump x5
    Squat work sets – whatever your program dictates.

    No, your legs won’t be too tired – your legs will be primed for the work sets and you’ll get a nice explosive boost to your training.

    Also, this will not add any time to your training. Fact is, this is the easiest and best way to add some true explosive work into your training and still be able to get strong.

    Get the 2nd Edition 5/3/1 Ebook Here
    5/3/1 2nd Edition Hard Copy on Amazon