90 Day Physical Fitness Training Plan

8/15/2019 90 Day Physical Fitness Training Plan

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Physical Fitness Training

12 Week Preparation Program

OVERVIEW

To help prepare you for a career inlaw enforcement, the RecruitmentTeam of the Las Vegas MetropolitanPolice Department has instituted arigorous physical fitness training andeducation

program. In order to prepare you forthe physical fitness test and

the Police orCorrections fficer

academy, the LVMPD RecruitmentTeam has put together a suggested !"

day trainingand nutrition program for you to follow.This program is designed to help thoseindi#iduals who are

currently not participating in aconsistent physical fitnesstraining program, orthose

indi#iduals who recently $egan trainingfor the position of Police or Correctionsfficer. %s with any rigorous physical

fitness training program you shouldconsult a physician to ensure that you

are medically a$le to participate insuch a routine. If you pass the initial physical fitness test and thin& you aregoing to $e a$le to come to the%cademy to get into shape, you will fall $ehind and

increase your chances of in'ury.

The () wee& preparation program

will consist of manydifferent types of physicalacti#ity. During a Police orCorrections %cademy recruits

will participate instretching to increase

fle*i$ility, running to impro#ecardio#ascular fitness and #ariouscalisthenics and weight training toincrease upper and lower $odystrength. The following is an o#er#iewof all these acti#ities

and how you can use them to prepareyourself for the physical fitness test

+ Increased agility

Decreased muscle sorenessImpro#ed posture

Impro#ed fle*i$ility

+


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and the LVMPD Police orCorrections fficer %cademy. The physical acti#ities descri$ed $elow can $e #iewed

on #ideo on thewww.l#mpd.com-ectionsProtectTheCity we$site, $y na#igating to speed

/agility0 or strength / conditioning0under Physical 1itness Test Preparation.

STRETCHI!

-tretching is important for manyreasons and should $e included in any physical fitness training program.-ome of the $enefits of stretchinginclude $ut are not limited to2

Increased range of motion

++

+

Prior to starting any stretching ore*ercise program it is important towarm up your $ody and graduallyincrease your heart rate. % warm upcould include a $ris& wal& or a light

'og. This willstart to distri$ute $lood as needed to thewor&ing muscles. 3arming up is howyou are preparing your $ody for physical acti#ity. %fter appro*imately)+4 minutes of warming up it is safeto

$egin to stretch. -tretching should $e performed using slow gradualmo#ements, stretching the targetedarea through range of motion,

followed $y holding a stretch for("+)" seconds. This

should $e repeated 4+5 times permuscle group. nce you ha#ecompleted your e*ercise session youshould spend time cooling down aswell. 6ou should a#oid finishing ane*ercise session and

completely stopping all acti#ity. % cooldown consists of the same type ofacti#ity as your warm up. The purpose

of the cool down is to gradually lower your heart rate $ac& to normal, and to

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redistri$ute the $lood flow as neededthroughout your $ody.

-tretching uponcompletion of


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e*ercise increases fle*i$ility and decreases possi$le muscle soreness. 3hether stretching duringa warm up or cool down is important that you do not $ounce or mo#e through the range of

motion at a high speed. Remem$er to mo#e slowly and $reathe as normally as possi$le during allstretches.

I"#RIES

3hen participating in a physical fitness training regimen, if your $ody is not used to training it isimportant that you do e#erything possi$le to a#oid in'uries. %n in'ury at any stage of the hiring

process could not only slow your physical progress, it could ha#e an ad#erse affect on yourchances of $ecoming employed with the Las Vegas Metropolitan Police Department. The $est

%ay to a&oi' in()ry is to not 'o too m)ch too *ast+ If you feel that the training outlined here isto rigorous to start out $ased on your own le#el of physical fitness, it is our suggestion that you

use it as a guideline to set up a similar program for yourself. The most important thing toremem$er is that what we are showing you here is a suggested routine, meaning that it is only a

suggested training program. If you are a$le to follow it you will show up for the physical fitnesstesting or the Police or Corrections %cademy physically prepared. If at anytime you $ecome

in'ured during your training it is up to each indi#idual to decide if he or she needs to see&

treatment from a doctor or other 7ualified medical personnel. If during your training youe*perience simple muscle soreness etc. follow the concept of R.I.C.8., which stands for Rest,Ice, Compression and 8le#ation. %nother common in'ury that occurs to indi#iduals who run toomuch too fast is shin splints. Rest and ice are the $est way to treat shin splints as well as

stretching and strength training to $uild up shin and calf muscles. If you e*perience shin splintswhile running try running on a softer surface then the one you are currently using, or switch to

another low impact aero$ic acti#ity such as cycling until your shins heal. %gain if you feelsignificant pain that is o$#iously not 'ust muscle soreness COS#,T - PH.SICI-.

R#I!

Police and Corrections %cademy recruits will train with class runs that will co#er a wide #arietyof distances. The distance runs $egin at (.9 miles and will gradually increase to $etween 9." and

:." miles. ther types of running performed in the academy include wind sprints, inter#altraining and o$stacle courses. The class runs are run at no slower than a ("2"" minute mile pace.

C-,ISTEICS

In order to increase upper and lower $ody strength a #ariety of Calisthenics e*ercises areutili;ed. These e*ercises are designed to enhance the cardio#ascular le#el of the participant aswell as $uild strength. The e*ercises include $ut are not limited to2

Push < =ps

Diamond Push + =ps Incline Push < =ps> Count Push < =ps ?ody ?uilders

Mountain Clim$ers @umping @ac&s

Crunches

Incline Crunches -it < =ps

+

+++++++++


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muscle groupwill not

get the $enefitof thee*ercise.

SPEE/-/-!I,IT.

%fter a runPolice andCorrectionsrecruits may perform a#ariety ofspeed andagility

training. Ifyou areunfamiliarwith any ofthesee*ercisesthey area#aila$le fora #ideore#iew on our www.l#mpd.co

m,-ections,ProtectTheCity we$site.-omeofthetraininginclude $utarenot

limited to2

LIB8DRILL-

Anee ighs?utt Aic&ers

?oundingPower -&ip

LateralMo#ementCariocaLadders

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%ILIT6DRILL-

?o* Drills-huttle RunLateral CoachDrills

STRE!THTR-II!

In order to $uild lean

muscle massandincreaseupper and

lower $ody

strength $e sure

to incorporateweighttraining intoyour e*ercise program.%gain $e surethat youcomplete a proper

warm up andstretching

priorto any physical

fitnesstraining

program.?elow

are a listof common

strengthtraininge*ercises thatcan $e donewith minimale7uipmentsuch as amedicine

$all and freeweights. Thee*ercises

include $ut arenot limited to2


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M8DICIB8?%LLDRILL-

Curl Press 8*tendTwist / and

ff-it < =ps

Push < =ps

ne %rm Push < =ps


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38IT TR%IBIB

Military Press-7uat / PressTriceps 8*tension

?ent Row?iceps Curl

Lunges-7uats

#TRITIO

3hile attending theLVMPD Police orCorrections %cademyrecruits are re7uired to $ring their own foodfor the day. ?oth%cademiesE ha#e a B

@=BA 1D PLIC6.It is #ery important

to eat and drin& healthythroughout the day.Police and Correctionrecruits should consumea diet that includescomple*car$ohy'rates0proteins0 and *ats. Butrition is 'ust asimportant as the

actual physical trainingitself. 3hat you ta&einto your $ody willgreatly influence howyou are a$le to perform physically.Remem$er, what youare eating will $e thefuel for the fire thatcarries your $ody andmind through the

physical fitness trainingyou will $e doing. Toimpro#e

your personal le#el offitness, it is importantthat nutrition play 'ustas an important role inyour plan as e*erciseitself.

C%R?6DR%T8-

Car$ohy'rates are#ery important for

+++++++


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energy. % diet that doesnot includecar$ohydrates is notrecommended forindi#iduals training fora career in lawenforcement. Contrary

to many popularnutrition plans, the

$ody needs(4" grams of

dietarycar$ohydratesfor normal

daily $rainfunction. The ma'ority

of thecar$ohydrates

you inta&eshould $e comple*

car$ohydrates.Comple*car$ohydrates include $ut are not limited torice, pasta, wholegrain $reads, cereals,

potatoes, and#egeta$les. Comple*

car$ohydrates are alsoa good source of fi$er.The currentrecommended fi$er

inta&eis )(+4>grams per

day,

depending onyourage

andse*.-imple

car$ohydrates should $ea#oided and arecommonly referred toas empty calorie0foods. -implecar$ohydrates include

honey,soda,

sportsdrin&s,


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coo&ies,candy, ca&e,

syrupand

molasses.

These foods ha#e a

#ery low nutrientdensity and should notcomprise a large portion of the Policeor Corrections recruitsEdaily nutrition plan.

PRT8IB

Proteins are moleculesmade up of $uilding $loc&s which are called

amino acids. Proteinmay $e $ro&en downinto two categories,complete andincomplete proteins.Complete proteinscontain

all of the essentialamino acids. Complete proteins come fromanimal sources li&e

mil&, chesses, fish,meat and eggs.Incomplete proteinscome from non+animalsources such as nuts,cereals, grains, etc.Most adults wouldre7uire .): grams of protein per pound of $ody weight. owe#er,

adults who are training#igorously daily mayneed as much as .59+.F9grams of protein a day per pound of $odyweight.

1%T-

Fat is an important part ofe#ery nutritional

plan. 1at isan essential

nutrientwith many


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important dietaryfunctions. 3henta&ing part in a#igorous training program fats will playa

ma'or role as an energy

source. There aredifferent types of fatthat you will need to $eaware of2


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-aturated fats2 These are the fats that are solid at room temperature and come from primarily

from animal sources Gpor&, $eef, mil&, cheeseH. Diets that are high in saturated fat can ele#ate theLDL cholesterol GthatEs the $ad oneH, and will increase your ris& of heart disease.

Monounsaturated fats2 These are heart healthy fats, and are li7uid at room temperature and come

from #egeta$le sources. These fats lower LDL cholesterol and increase DL cholesterol GThatEsthe good oneH. Canola oil, a#ocados and nuts ha#e a high content of monounsaturated fat.

Polyunsaturated fats2 These are also li7uid at room temperature and also come from #egeta$le

sources. Polyunsaturated fats tend to lower LDL cholesterol. ils that are high in polyunsaturated fats include corn oil, soy$ean oil and safflower oil.

ydrogenated fats2 %ffects the $ody the same way as saturated fats and are also &nown as Trans

fats. -ome fast foods, $utter, and $a&ed goods such as donuts are high in hydrogenated fat. Fast*oo' sho)l' $e eliminate' *rom yo)r 'iet imme'iately+

The c)rrent recommen'e' 'aily intake *or each is as *ollo%sCar$ohydrates 59+:9 of daily calories

Protein ("+49 of daily calories1ats )"+49 of daily calories

W-TER

3ater is the recommended $e#erage. 3hen participating in a rigorous physical fitness training program it is important to stay properly hydrated and it is recommended that Police andCorrections recruits in the academy drin& at least a gallon of water daily, especially during the

warm weather months GMay through cto$erH. Cool water should $e used to replace the fluidslost during the physical fitness training sessions at the academy. 3hile ta&ing part in the physical

fitness training it is possi$le to lose up to two courts of water per hour. ?e#erages li&e soda tend

to $e high in sugar and may ha#e a high calorie content which could negati#ely affect indi#idualswho are loo&ing to lose weight.

W-R WE-THER TR-II!

If you are preparing for the physical fitness test or the Police or Corrections %cademy during thewarm weather months, there are a few things you need to &eep in mind.

It can ta&e your $ody up to (5 days to ad'ust to training in the heat.Do not e*pect to perform at your $est while training in the heat.

6ou should wear light color clothes to reflect the heat.

Ma&e sure that you ta&e in enough fluids to match fluid loss $efore, during and after

e*ercise. % good guideline would $e to ta&e in appro*imately : < () ounces of water fore#ery (9 < )" minutes of e*ercise in the heat.

++

++


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TR-II! PRO!R-

The following routine will help prepare you $oth physically andmentally for the physical fitnesstest and the rigorous physicalfitness training you willrecei#e while training at anacademy. If you ha#e already passed the initial physicalfitness test this program shouldchallenge you, $ut

not o#erwhelm you physically.Remem$er, this program isdesigned for those indi#idualswho need the most assistance.If you find the initial stages ofthis program not to $e a

physically challenging, feelfree to increase it to meet yourneeds. If you ha#e already passed a physical

fitness assessment test duringthe hiring process you should $e a$leto completeall of the

wor&outs as you prepare for an

academy. It is alsorecommended that you &eep atraining diary

or a log to trac& you progress.6ou should &eep a log ofe*actly what you do and howyou felt physically $efore,during and after the trainingsessions. 6ou could alsoe*pand the log to list

what foods you ate and when,

to see how they might ha#eimpacted your wor&outs. 6oushould pre plan your wor&outsahead of time, and set performance goals foryourself. -tudies ha#e

shown that indi#iduals who pre plan their wor&outs andnutrition in ad#ance, stic& totheir plans more thanindi#iduals who do not.Remem$er to warm+up $eforee*ercise and cool down upon

?all2

-8T-

-8T-

+

+

R8P-

@umping @ac&s

R8P-


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Medicine

Curl Press 8*tend ) *("

Twist / and ff ) * ("

-it < =ps ) * ("

%ll of the calisthenics should $e performed as follows2 Performa set up push+ups, immediatelyfollowed $y a set of crunches,immediately followed $y a setof 'umping 'ac&s. O REST

4ETWEE SETS. nce youha#e performed those threee*ercises, rest for 56 secon's and repeat the se7uence. Themedicine $all drills should $e

performed in the same manner.

CoolDown2

Cool down,stretching, atleast tenminutes.

WE

E3 TWO

Perform thiswor&out 5 daysduring wee& two.Perform the

calisthenics or the speed andagility training after the run.

3al&ing,

R unning2

(.> Miles J("2"" min per mile pace.

Calisthenics2

GTwodays

p

?oundingPower -&ip

Anee ighs

-it =ps

3arm =p2 stretching, at least ten minutes

-8T-

))

)

))

)

)


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-8T- <

R

Incline Push+upsMountainClim$ers1lutter Aic&s

) * ("

) * (") * 4"

sec

?ody$uilders-7uat @umps

) * ("

) * (") * ("

Perform the calisthenics in thesame manner as wee& one.

-peed / %gility2 GTwo days per wee&, Days ) and 5H

?utt Aic&ers

Lateral Mo#ement

Carioca Ladders

Ta&e a 4" second $rea& $etweeneach e*ercise.

Co

olDown2

Cool down,stretching, at

least tenminutes.

WEE3THR EE

This wee& youwill $egin toincrease the paceslightly duringyour

running portion of the wor&out.The purpose of increasing the pacenow is to gradually increaseyour o#erall aero$ic capacity.This

wee& you should wor& out four

days.3arm up2

-it =ps


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3al&

ing, stretchingfor at least tenminutes

R Run )." miles

J !29" permile pace

Days )/ 52

Run )." miles J ("2"" per mile pace

1ollow theusual postrun protoc

ol.

Calisthenics2 GTwodays perwee&,Days( and4H


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R8P-

Incline Push+upsMountainClim$ers1lutter Aic&s

) * ("

) * ("

) * 4"sec

?ody$uilders

-7uat @umps

) * ("

) * (") * ("

The calisthenics should $e performed in the same manneras the pre#ious two wee&s.

3eightTraining2GTwodays per

wee&,Days )and 5H

-

Military Press-7uat / Press

Triceps 8*tension

) * ("

) * ("

) * ("

?ent Row?iceps CurlLunges-7uats

) * (") * ("

) * ("

) * ("Ta&e a 4" second $rea& $etween

each e*ercise.

CoolDown2


WEE3FO#R

3or&out four days thiswee&.

3ar m u p

2

3al&ing,stretching forat least tenminutes

CariocaLadders?o* Drills-huttle Run

?oundingPower -&ip

Anee ighs

Push+ups

-8T-

))

)

))

)

))

)

)


20/40


21/40

R8P-

MountainClim$ers1lutter Aic&s?ody ?uilders

4 * (9

4 * (9

4 * 59sec

4 * (9

-peed / %gility2 GTwo days perwee&, Days ) and 5H

?utt Aic&ers

Lateral Mo#ement

Lateral Coach Drills

Ta&e a 4" second $rea& $etweeneach e*ercise.

CoolD

own2


WEE3FIVE


3ar m

u p2

3al&ing,stretching forat least tenminutes.

Running2

1lutter Aic&s

Push+ups


22/40

).9m

iles J !29" per mile pace

1ollow theusual

postrun protocol.

Calisthenics2 GTwodays per

wee&,Days( and4H


23/40

R8P-

Mountain Clim$ers4 * (9

4 * (9

?ody?uilders

-7uat @umps

4 * 59sec

4 * (9

4 * (9

-it < =ps 4 * (9

3eightTraining2GTwodays perwee&,Days )

and 5HMilitary Press

-7uat / Press

Triceps 8*tension

) * ("

) * ("

) * ("

?ent Row?iceps CurlLunges

-7uats

) * ("

) * ("

) * ("

) * ("

Ta&e a (9 second $rea& $etweeneach e*ercise.

CoolDown2


WEE3SI7


3ar m u p2

3al&ing,stretching forat least tenminutes.

CariocaLadders?o* Drills

-huttle Run

Anee ighs?utt Aic&ers?oundingPower -&ip

Push+ups

-8T-

44

4

44

4

4

4

44


24/40

R

Days one /three2 ).9miles J !259 per mile

Days two / four2 ).9 miles J

("2"" per mile

1ollow theusual postrun protocol.

Calisthenics2 GTwodays perwee&,Days( and4H


25/40

R8P-

MountainClim$ers1lutter Aic&s?ody ?uilders@umping @ac&s

4 * (9

4 * (9

4 * 59sec

4 * (9

4 * (9

-7uat @umps 4 * (9


Lateral Mo#ement



Co

olDown2


least tenminutes.

WEE3 SEVE

3or&out fourdays thiswee&

3ar m u p2


R unni

ng2

).> milesJ !259 permile

-7uat @umps

Push+ups


26/40


27/40

R8P-

MountainClim$ers1lutter Aic&s?ody ?uilders@umping @ac&s

4 * (9

4 * (9

4 * 59sec

4 * (9

4 * (9

> Count Push =ps 4 * (9

4 * (9

3eightTraining2GTwodays perwee&,Days )and 5H

Military Press-7uat / PressTriceps 8*tension

4 * ("4 * ("

4 * ("

?ent Row?iceps Curl

Lunges

-7uats

4 * ("4 * ("4 * ("

4 * ("


CoolDown2


WEE3 EI!HT


3ar m u p2


Running2


Anee ighs?utt Aic&ers?oundingPower -&ip

1lutter Aic&s

Push+ups

-8T-

44

4

44

4

44

4

4


28/40

).>mi

les J !259 per mile

Calisthenics

2 GTwodays perwee&,Days( and4H


29/40

R8P-

Mountain Clim$ers4 * (9

4 * (9

?ody?uilders

@umping@ac&s

4 * :"sec

4 * (9

4 * (9

-7uat @umps 4 * (9


Lateral Mo#ement



CoolDown2


WEE3IE

3or&out four days thiswee&

3ar m u p2


Running2

?all2 -8T- +

Mountain Clim$ers

?ody ?uilders@umping @ac&s

R8P-


30/40


31/40

R8P-

Push ups 4 * (9

4 * (9

1lutterAic&s

4 * :"sec

4 * (9

4 * (9-7uat @umps 4 * (9

Medicine

Curl Press 8*tend 4 *(9

Twist / and ff 4 * (9

-it < =ps 4 * (9



Triceps 8*tension

4 * (9

4 * (94 * (9

?ent Row

?iceps CurlLunges

-7uats

4 * (9

4 * (94 * (9

4 * (9


Cool

Down2

Cool down,stretching, atleast ten

minutes.

WEE3TE

3or&out four days thiswee&

3arm up2



?oundingPower -&ip

Medicine

1lutter Aic&s

Push ups

?all2 + R8P-

-8T-

44

4

4

4

44

44

4


32/40

3al&


R

unning2

4.) miles

J !259 permile


wee&,Days( and4H


33/40

R8P-

Mountain Clim$ers 4 * (9

4 * (9

?ody?uilders

@umping@ac&s

4 * :"sec

4 * (9

4 * (9

-7uat @umps 4 * (9

-8T-

Curl Press 8*tend 4 *(9

Twist / and ff 4 * (9

-it < =ps 4 * (9


Lateral Mo#ement



CoolDown2


least tenminutes.

WEE3E,EVE


3arm up2

?all2 -8T- +

Mountain Clim$ers

?ody ?uilders@umping @ac&s

R8P-


34/40

3al&


R Ta&e one day

this wee& and perform a (.9mile time trialto see

how much you ha#e impro#edin your time for the Physical1itness%ssessment Test. Ma&e sure thatyou include a warm up and acool

down during the run session

of this dayEs wor& out. Duringthisone day, perform a ma*imum push up assessment as well as aoneminute timed sit up to see howmuch you ha#e impro#ed inthese

areas as well.

1or the rest of this wee& perform

as follows2

4 days

4.) milesJ !25" per mile

Calist

henics2 GTwodays perwee&,Days( and4H


35/40

R8P-

Push ups 4 * )"

4 * )"

1lutterAic&s

4 * :"sec

4 * )"

4 * )"-7uat @umps 4 * )"

Medicine

Curl Press 8*tend 4 *)"Twist / and ff 4 * )"-it < =ps 4 * )"



Triceps 8*tension

4 * )"4 * )"

4 * )"

?ent Row

?iceps CurlLunges

-7uats

4 * )"

4 * )"4 * )"

4 * )"


Cool

Down2

Cool down,stretching, atleast ten

minutes.

WEE3TWE,VE

3or&out fourdays this wee&

3arm up2



?oundingPower -&ip

Medicine

1lutter Aic&s

Push ups

?all2 + R8P-

-8T-4

4

4

4

44

44

4

4


36/40

3al&


R

unning2

4.9 miles

J !25" permile


wee&,Days( and4H


37/40

R8P-

Mountain Clim$ers 4 * )"

4 * )"

?ody?uilders

@umping@ac&s

4 * :"sec

4 * )"

4 * )"

-7uat @umps 4 * )"

-8T-

Curl Press 8*tend 4 *)"

Twist / and ff 4 * )"

-it < =ps 4 * )"


Lateral Mo#ement



CoolDown2


least tenminutes.


38/40

FRE8#ET,. -S3E/ 8#ESTIOS

3hat if I prefer to lift weights instead ofdoing the calisthenic e*ercises descri$edK

If you are already participating in aconsistent weight training program and

ha#e had no pro$lem meeting the physical fitnessstandards for hire, you should feel free tocontinue

training with how you are comforta$le.ur suggestion would $e that youincorporate thecalisthenic e*ercises into your current

routine 'ust tofamiliari;e your $odywith the

different mo#ements of the calisthenice*ercises, as well as the different type ofstressthese e*ercises will put on the targetedmuscle groups. Remem$er to ma&erunning 'ust

as important as your weight calisthenictraining.

3hat do I do if I can already run the

distances and the recommended pace per milesdescri$edK

If you ha#e already achie#ed a le#el ofcardio#ascular fitness that would allow youto runfaster than the wor&outs call for, youshould feel free to run farther and faster to prepareyou e#en more for the challenges that you

will face at the academy. @ust remem$ernot todo too much to fast otherwise you ris&in'ury and possi$ly o#ertraining. % goodrule of

thum$ is not to increase your mileage total $y any more than (" per wee&.

3hat if I want to inter#al trainingK

=nless you ha#e $een performingcardio#ascular e*ercises for se#eralwee&sE inter#al

8

-

8

-

8

-

8

-


39/40

training, also &nown as speed wor& is notrecommended. If you ha#e $een participating in

cardio#ascular training for se#eral wee&sGat least () wee&sH you may want toincorporateinter#al training into your routine. Limit

the amount of inter#al training you do tonomore than one session per wee&. 6ou mayalso want to incorporate using hills intoyour

inter#al training.

3hat if I 'ust feel really tired and want tos&ip a day of trainingK


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90 Day Physical Fitness Training Plan