Introduction to Physical Preparation at TLETA

In order to complete the Basic Police School at TLETA, you will be required to successfully complete the obstacle course in Week 12. If you do not pass the obstacle course, you will not graduate from the academy. As a reminder, once you are enrolled and attend TLETA, POST rules require you complete the academy you start. Simply put, if you enroll and start the Basic Police School at TLETA and can’t pass the academic, practical, or physical requirements of the academy, you would need a waiver from the POST Commission in order to attend a different academy.

As you can see, the physical fitness required to complete the obstacle course is not impossible. You need not be a professional athlete to graduate from TLETA; however, you will need to be in good shape. The following exercise plan should prepare you to attend basic training. The 12 weeks of physical fitness training at TLETA will provide you with the tools needed to pass the obstacle course. This plan, PT training at TLETA, and the nutritional information supplied will provide you with a structured 22 weeks to prepare for the final physical test.

A major reason cadets are unsuccessful at TLETA is they are not prepared for the physical demands of the academy.  Starting the first minute of the first day at TLETA, you will be physically tested.  We typically lose 5-10 trainees in the first two hours of an academy session.  The reason is simple: they are out of shape. Years of bad diet choices, sedentary lifestyles, dehydration, failure to eat prior to, ignorance of proper exercise, and delusion of their own fitness level contribute to people dropping out in the first two hours. It is not your agency’s responsibility to prepare your body- that rests solely with you.

First: Test your fitness level.  If you cannot:

• Complete 1.5 miles in 15 minutes or less
• Do 20 push-ups and
• Complete a single pull up

You must immediately start preparing physically.  START PREPARING IMMEDIATELY.

First, get your mind right!  If you need improvement, be honest about it and set your mind to do it! No one else can do it for you.  There are no participation trophies at TLETA - you either do it and succeed or you don’t and fail.  The TLETA physical fitness team is here to help you make physical improvements, but we will not do it for you. You have to have the courage to ask for help and be honest with yourself. 

The final test - the obstacle course - on week 12 typically accounts for 3-10 failures every class. We will constantly be working to help you physically improve, but in the end, it is up to you to take advantage of the training and work to improve yourself every day.  Failure to put in the work to pass the “O-course” is no one’s fault but your own.   By POST rules you may:

• Be excused from only 10% from physical training (PT)
• Be granted an additional 10% of modified PT for a doctor diagnosed reason

Any modified PT we may accept is not an easy day. We will work you with an equally difficult, or more so, program that rehabs or avoids the affected area based on physician recommendation. In the end, it’s up to you whether you pass or fail. There are simply no excuses.   

Second, look at your diet!  It is a fact: you can’t out work a bad diet. If your food comes from a bag or a box it is processed food.  Processed foods contain additives that work against your physical health and fitness.  Start to look at labels on the food you eat and be an informed consumer of the things you put in your body. 

Calories should not exceed 2,000 a day for women and 2,500 for men. Further, recommendations for a proper diet are no more than 2300 mg. of sodium and 24 grams of sugar for women or 36 grams for men per day.

Less than 10% of your diet should be saturated fat and no more than 45-60% of your diet should be carbohydrates.

Understand some foods may fool you. For example, you might believe that orange juice is healthy.  Look at the sugar content in this classic breakfast staple- too much so it’s not as healthy as you might think.  Potatoes are high in carbohydrates which convert to sugar. This is the same for pasta, breads, and crackers. Again, watch your labels. 

Stay with fruits, vegetables, and lean meats with order of pick being fish, chicken, pork, and then lean red meat. Avoid fried foods. Stay away from gravy and sauces because they are high calorie/high sodium. Also, stop going back for seconds.  It is proven the brain will not register you are full until 20 minutes after you are done eating. Give it 20, and we bet you’ll be satiated. The choice for seconds, thirds, or fourths is yours to make. Remember, that extra plate of food may be worth it if you’re willing to trade being a successful police academy cadet for that momentary satisfaction of more mashed potatoes or a greasy double cheeseburger.

For more detailed food planning, CLICK HERE to see the diet recommendations on our web page.

Third, go get a physical if you have not had one in a while!  Be honest with yourself and your doctor.  Ask them where you need to improve your health and then set a goal. The TLETA PT Staff is here to assist you in being the best “you” that you can be however, you must be honest and have the desire to achieve it.

Fourth, start drinking water NOW! It never ceases to amaze how many recruits go down and out, permanently, for lack of hydration. Dehydration and the serious medical complications that arise from failure to hydrate as recommended prior to arriving at TLETA ends the academy process for many recruits each year. Somewhere and somehow the rumor persists across the state that we (TLETA) try to encourage recruits to drink water and eat prior to the first day so you will be sick to your stomachs at check in. This is absolute nonsense! Anyone telling you this is obviously not concerned with your success.  You must be hydrated prior to arrival at TLETA, regardless of the time of year; and this does not mean the day before.  It means NOW and until you complete the academy! The water you drink today is for your body tomorrow.  Start your water intake NOW!  Hopefully it is clear that you should be drinking water. Attending TLETA in the winter? Start drinking water now. Attending in the summer? Same. Attending in the fall? Better grab that water jug. A failure to hydrate properly may result in a medical discharge from the academy or, at worst, an admission to a local Nashville hospital.

Do not use Gatorade or other sports drinks in place of drinking water.  They are high sodium and some are high in sugar content.  Reserve these as a replacement after high perspiration activities and then use them as they were designed which is to drink half the container, fill it back up with water making a 50/50 mix, drink that half-way, and fill it back up with water, then you finish that.  This puts the electrolytes and sodium in your body at measured amounts for efficiency and maximum benefit.

Be sure to eat a sensible meal the night before you report to TLETA and a regular breakfast and lunch on your academy start date. Around 1700hrs. (5 p.m.) of day 1, you will be released for supper which you must get on your own. Eat, do not skip it. Your body needs the calories and the rest to recover. Feel free to bring healthy snacks. It is your responsibility to fuel your body prior to attending the first day of the academy.

First, every workout should begin with stretching and warming up.  If you do not have time to warm up, you do not have time to work out.  Numerous stretching techniques can be found online, but be sure to select one that is relevant to the exercise you will be completing.  Example: Search for “Warm up stretches for running.” 

Proper running form: Consists of head up, breathing in through nose and out the mouth, body stays stabilized, hands stay between waist and nipple line, and the feet land mid-foot (not on the heel or toes) while using a mid to long stride.

Proper push-ups: Back straight, head straight, lower the body while the body remains rigid and straight (no sagging) the arms must reach 90 degrees before returning up.  

Proper Pull-ups: Hanging from a pull up bar your arms should be straight (dead hang) and palms facing outward.  Without kipping, kicking, or swinging the body pull yourself up until your chin is above the bar, then lower yourself to down to straight arms.  

Proper Air Squats: Stand straight and lower yourself by bending at the knee (like sitting in a chair). Keep lowering at the knee until the thighs are 90 degrees or parallel to the floor and then stand back up straight. 

Day 1- Run for 10 mins. Distance is not important, just go at a constant pace, no stopping or walking, for 10 mins. Focus on proper running form. Once finished rest 10 mins. Then do five (5) push-ups in correct form. Do four (4) sets of five (5) reps for a total of 20 push-ups in correct form.  Rest ten (10) Minutes. Then do one pull up.  If you cannot do one (1) pull-up or get to your failure point - have a partner hold ONE foot, not two, and give slight assistance until you get above the bar.  You may also use an exercise band. (If they hold two feet and your grip breaks, you will face plant. Have them hold one foot.)

Day 2- Walk for 20 mins. at a constant pace.  Exercising in an area with changes in elevations (hills) will provide a greater benefit than walking in an area that is flat.

Day 3- Rest Day- Active Recovery with 10 min. walk and 10 min. of stretching.

Day 4- Repeat Day 1. Focus on form and speed.  The goal is to go further and faster in the same amount of time on the run and do more reps on the push-ups and pull-ups than Day 1.

Day 5- Plank Circuit- Hold the Plank (push up) position for 30 secs. in each of the three positions:  regular push-up position 30 secs., left side 30 secs., and right side 30 secs. Complete this circuit 5 times. (Remain straight-no sagging)

Day 6 & 7- Rest, stretch, hydrate, and focus on your diet. 

Day 1- Run for 10 mins. Distance is not important, just go at a constant pace, no stopping or walking, for 10 mins. Focus on proper running form. Once finished rest 10 mins. Then do five (5) push-ups in correct form. Do four (4) sets of five (5) reps for a total of 20 push-ups in correct form.  Rest ten (10) Minutes. Then do one pull up or as many as you can with strict form.  If you cannot do one (1) pull-up or get to your failure point-have a partner hold ONE foot, not two, and give slight assistance until you get above the bar.  You may also use an exercise band.  You should see that you have gone further than Day 1 of Week 1 with less expenditure.

Day 2- Side Bends and Transverse Workout- Take a dumbbell between 10-20 lbs./gallon of water/ammo can filled with weighted material in one hand.  Bend at the waist to the side that is holding the weight. Lowering the weight to the side as far as you can without bending your knees, come back up once you are at your max. Repeat this for a total of 12 reps, then swap hands and do the other side for 12 reps.  Do both sides for 5 sets of 12 reps.  Then using the same weight hold the item at chest level close to your chest by anyway that allows you to hold the item comfortably. Turn at the waist to one side then back to the other side for a total of 20 reps. Do 5 sets of 20 reps.  This transverse moves build power, think punching, throwing, or turning to pull someone out of danger. 

Day 3- Rest Day- Active Recovery with 10 min. walk and 10 min. of stretching  

Day 4- Sprints- BE SURE TO WARM UP PRIOR TO SPRINTING- Sprint the distances given below then walk back to the start point and immediately sprint the next given distance.  Sprints are in yards: 100, 100, 200, 200, 400, 200, 200, 100, 100.

Day 5- Do eight (8) push-ups in correct form. Do four (4) sets of eight (8) reps for a total of 32 push-ups in correct form.  Rest ten (10) Minutes. Then do as many pull-ups as you can using strict form.  If you cannot do one (1) pull-up or reach your failure point-have a partner hold ONE foot, not two, and give slight assistance until you get above the bar.  You may also use an exercise band. 

Day 6 & 7- Rest, stretch, hydrate, and focus on your diet

Day 1- Run for 12 mins. Distance is not important, just go at a constant pace, no stopping, or walking for 12 mins. Focus on proper running form. Once finished rest 10 mins. Then do ten (10) push-ups in correct form. Do four (4) sets of ten (10) reps for a total of 40 push-ups in correct form.  Rest ten (10) Minutes. Then do as many pull-ups as you can with strict form.  If you cannot do one (1) pull-up or get to your failure point-have a partner hold ONE foot, not two, and give slight assistance until you get above the bar.  You may also use an exercise band. You should see that you have gone further than Day 1 of Week 1 with less expenditure.

Day 2- Today is an “AMRAP” (as many rounds as possible).  Set your timer or stopwatch for 20 mins.  Do the following: One pull-up, five push-ups, fifteen air squats as many times as possible in 20 mins.  (Only strict form counts)

Next Planks- 30 secs on each left, right, and middle positions is one rep- complete four times.

Day 3- Rest Day- Active Recovery with 10 min. walk and 10 min. of stretching

Day 4- Get one dumbbell/ammo can/toolbox/kettlebell/five-gallon bucket of water and in one hand walk 50-100 yards carrying the weight in one hand.  After covering the distance swap hands and carry it back.  You should do this for a total of six (6) trips down and back alternating hands.  By doing this one handed and not two, you exercise more muscles because they must compensate for the imbalance. Weight should be at least 30 pounds (can also be abbreviated as “30#”), but preferably more.

Day 5- Test Day- See where you are: Goal: Run 1.5 miles under 15 mins., 20 push-ups, and 1 pull up. 

Day 6 & 7- Rest, stretch, hydrate, and focus on your diet

If you pass the Day 5 Test Day Standards, go to Week 7 Advanced Program.

Day 1- Fartlek (Swedish for “Speed Play”) Run.   Pick a distant item (telephone pole, end of fence, etc.) and sprint to that location.  Then jog to recover an equal distance of your sprint.  Then pick another location ahead and sprint to it.  Then jog an equal distance to recover. Repeat this sequence for a total of 13 mins.  Finish your workout with 5 sets of 15 sit-ups.

Day 2- 10 mins of Burpees- Strict Form.  Next Planks- 30 secs on each left, right, and middle positions is one rep- complete four times.

Day 3- Rest Day- Active Recovery with 10 min. walk and 10 min. of stretching

Day 4- Shuttle Run- Set up a row of cones, cardboard, chairs, any item to mark locations.  Pick a starting line. From the starting line go 10 yards out and place your marker, another marker at 20 yards, another at 30 yards., another at 40 yards, and another at 50 yards. Sprint to the 10 yard marker back to the start line, turn around and sprint to the 20 yard marker and back to the start line. Continue to the 30 yard, 40 yard, and 50 yard markers, finishing back at the start line. Rest at least 3 mins. and complete a total of 4 times. When finished 5 sets of 10 push-ups.

Day 5- 15 min. jog.  Your pace should be where you could carry on a 10–15-word sentence in normal conversation but you are not able to sing.

Day 6 & 7- Rest, stretch, hydrate, and focus on your diet

Day 1- Find a 100 yard long location.  Get any weighted item available, preferably at least 30-50lbs.  Carry the weight as quickly as possible the 100 yard distance.  Sprint back to your start location.  Rest 2 mins. That is one rep.  Sprint back to your weight 100 yards out and bring it back to the start location as quickly as possible. Rest 2 mins. That is the second rep.  Keep up this cycle for a total of 6 reps.

Day 2- Leg Blasters- Complete the following back-to-back: 20 Squats, 20 Lunges, 20 Jumping Lunges, 10 Squat Jumps, Rest 3 mins. Repeat Leg Blaster Sequence three more times.

Day 3- Rest Day - Active Recovery with 10 min. walk and 10 min. of stretching

Day 4- Time yourself: 50 Push-ups, 10 Pull-ups, 50 Burpees

Day 5- 20 min. Jog.  Your pace should be where you could carry on a 10–15-word sentence in normal conversation but you are not able to sing. Core: 50 Crunches. 

Day 6 & 7 - 
Rest, stretch, hydrate, and focus on your diet

Day 1- Walk for 30 mins. at a 15 min a mile pace. (2 Miles) Core: Leg Levers 5 sets of 20.

Day 2- Deck of Cards: Ace= 11; King, Queen, Jack=10; all other cards are their face value.  Hearts=Push Ups, Spades=Burpees, Diamonds=Air Squats, and Clubs= Crunches. (If you can do it: substitute Diamonds with pull-ups)

Day 3- Rest Day- Active Recovery with 10 min. walk and 10 min. of stretching

Day 4- TEST DAY- See where you are: Goal: Run 1.5 miles under 15 mins., 20 push-ups, and 1 pull up.  (IF you can exceed these standards, do it!!!!)

Day 5, 6, & 7- Rest, stretch, hydrate, and focus on your diet

You have two options with week 7:

1) If you can achieve the goals set out in the week 6 PT Test, you will move on to the advanced phase, or

2) you are short of achieving the goals set for you in the week 6 PT Test.

In the case of a failure to achieve the PT goals you are going to go back to the previous program picking back up at week 4 and follow it through to week 6 again with the objective to see if you can meet the standards in the PT Test.  If you can achieve them then pick up with the advanced phase of physical training below. If not go back to week 4 and follow it through to week 6 again until you can achieve the goals set out in the PT Test. Keep this cycle up until you can achieve the standards in the PT Test. Once you can, move on below to the advanced week 7 workout.

Day 1: 3-mile run- go for speed.

Day 2:

Chest Circuit- 5 sets of 20 (5x20) Push-ups and Decline Push-ups (Alternate back and forth)

Core Circuit- 5x20 Bicycles and Crunches. (Alternate)

Whole Body Circuit- 5x20 Burpees and Max. Dead Hang Pull-ups

Day 3: REST

Day 4:

Leg Circuit- 5 x100 Air Squats and Calf Raises (Alternate)

Back Circuit- 5xMax-Towel Pull-ups and 5xMax Dips (Alternate)

Core- 100 Sit-ups (Strict Form) (Break it up in chunks)

Day 5: 35 Min. Run. Goal is 5 Miles.

Day 6 & 7
Active Rest- Bike, Walk, Stretch, Yoga

Day 1: 

3 Mile Speed Run- Goal best time.

Abs- 30 Sec. Planks each side left/right/middle (5x)

Day 2:

100 Push-ups in as few sets as possible

100 Sit-ups as few sets as possible

Day 3: Find a 1-hour yoga session online, or in a studio

Day 4:

Farmers Carry (See week 3 day 4)- Find a suitable weight; 5-gallon bucket of water, dumbbell, etc.  carry at least 50 yds.100 yds. is better, one way; at the end of each leg- 20 burpees- then carry weight back. Complete 5x’s with down and back being one rep. Carry weight in one hand and then swap on the return leg.  (Carrying weight in one hand only at a time works the core more than in both hands.)

Core: Flutter Kicks- 5x’s of 100 reps.

Day 5: Sprints- 100y, 100y, 200y, 200y, 400y, 200y, 200y, 100y, 100y, (Repeat 2x)

Day 6 & 7
Rest Days

Day 1:

Fartlek Run (See Week 4, Day 1) 25 mins.

Core: Sit-ups 5x20

Day 2:

DB Bell Circuit- Using Dumbbells of appropriate weight: Upright Row, Step-ups, Lateral Shoulder Raise, Alternate push/row, Alternate Lunges, Squats, Bent-Over Rows, Single Leg Rear Dead Lifts, Lateral Step-Ups, Alternate Curl to Press, Cross over step-ups, Overhead Tri Extensions, Lateral Lunges. Each exercise is done 10 reps then moving to the next exercise for 10 reps. For three times through the circuit.

Day 3: Rest

Day 4: Cross Fit Angie- 100 Pull Ups, 100 Push Ups, 100 Sit-ups, 100 Air Squats for time.

Day 5: 5-mile Run

Day 6 & 7
Rest Days

If you have made it this far following the program, we are ready to move you into another level of performance.  You have probably caught on this program covers strength and cardio endurance to hit the principles of general physical preparedness (GPP) and you should have some concept of putting a program together to meet your goals based on your weak spots.

At this point you have an election to make:

If you have access to basic weights like multiple dumbbells, barbells, plates, row machine, cardio machines, etc., along with a bench and maybe a rack of some type, then you can select from the GPP Program, the GPP Program with Strength Component, or the workouts for weeks 10-20 and matching cardio weeks program. Just select from the appropriate week and day. Regardless of which one of the three programs you select, you still need to have at least one run day of at least 3 miles if the program you select does not include one.  Also, do not feel compelled to stick with just one program, pull from all three if you wish or even the bodyweight exercises list discussed below. Remember we work a strength component of a major muscle group through bench press, shoulder press, squat, or deadlift and then a cardio/conditioning circuit targeting the same muscles to improve our strength endurance. 35-45 mins. of constant workout is the goal but no more than an hour.

Or

If you do not have access to weight equipment and body weight is all you have, you will select from the document titled “comprehensive bodyweight program.”  Pick two bodyweight exercises a week and do 2 runs a week.  Do not do the runs or the bodyweight exercises on consecutive days, split them up. One run needs to be a speed run of no more than 3 miles or sprints; the second run is a distance run of at least 5 miles. Have at least two days between runs. 

If you choose to add a fifth day of workout from either program that is ok, but no more than five days total. Your body achieves its maximum performance through rest. 

In the end, the goal is to work all parts of the body and increase endurance both aerobically and in strength. 

If you are still weeks from starting the academy, start the program(s) over but this time add reps, lower times, and increase weight.  We want you to be in the best shape you can possibly be because this increases your likelihood of success and prevents the likelihood of injury.   Do take a couple of days off prior to reporting for day 1 of the academy.  We do not want you to show up on the verge of breakdown from overuse.

Show up fit, not broken. 

Attitude is everything and the attitude you show up with will set the tone for the rest of your time here.  We will teach and show you all you need to know but we won’t be completing the exercises and obstacle course for you.  Sometimes the difference between someone who is successful and someone who is not at TLETA is a positive attitude- and maybe also a good pair of shoes and socks. Get good shoes and socks and have them broken in prior to reporting.  

In closing, all these exercises should be familiar but if not, just find them online, plenty of examples and demonstrations are available. Feel free to contact the TLETA Staff for assistance as well. 

Workout:

Focus is on overall general athleticism, strength, and fitness.

Monday:

Row 10 mins at steady pace.  (Goal is 2500meters) If no row machine: Jog, Stair climb, etc. 10 mins.

Bench Press: do 5 sets of 5 reps. Do a warm set of 8.  Start with 185# or higher if you can and go up or down as needed but the goal is to be able to just barely complete the 5x5. That is the right weight.  Each week go up 5#. If you cannot complete a set of 5 then you stay at that weight until you get the full 5x5.  Then go up 5#.

(Start with 135# but get to the amount of weight (#) that will only allow you to do 3 sets at 5 reps.  If you get to the third set and can do six reps.  It is time to increase the weight.)

Row 10 mins at steady pace.  (Goal is 2500 meters)

Tuesday:  Pushing Supersets

Warm up: 7 air squats, 5 push-ups, 3 pull-ups as many rounds as possible (AMRAP) in 5 mins.

Deadlift: 5 sets of 5 reps.  Warm up with 8 reps of 135#, then a warm-up of 5 reps of 225# or what works for you. Then go into the 5x5. Start with 225# and go up or down as needed but the goal is to be able to just barely complete the 5x5. That is the right weight.  Each week go up 5#. If you cannot complete a set of 5 then you stay at that weight until you get the full 5x5.  Then go up 5# the next week.

Superset- 1- Incline DB (dumbbell) Press, DB Flys, and Tri-cep Skull Crushers.  Do 4 sets of 10reps. for each as a circuit. That is one superset. Do 4 rounds.

Superset -2- DB Tri-cep Extensions, Decline Push Ups, and narrow grip push-ups. Do 4 sets of 10 reps. For each as a circuit.  That is one superset. Do 4 rounds.

AB’s: Bar roll outs. 5 sets of 12 reps. (If you cannot do roll outs yet-Sit ups or crunches until you can)

Wednesday- Pushing Sets

Warm up: 7 air squats, 5 push-ups, 3 pull-ups as many rounds as possible (AMRAP) in 5 mins.

Shoulder/Military Press (Standing-Bar) 5 sets of 5 reps.  Start with 95# but the goal is to be able to just barely complete the 5x5. That is the right weight.  Each week go up 5#. If you cannot complete a set of 5 then you stay at that weight until you get the full 5x5.  Then go up 5#.

Circuit Supersets- #1 DB Press, KB/DB Bent Over rows (Heavy), DB Front Lat Raises. 4x10 of each as a circuit Like above

#2 Wide Grip Pull Ups, Reverse Situps (GHD’s) with weight, Shrugs 4x10 each as a circuit like above. 

ABS- Pick an AB Workout like Russian Twists with a KB and go 5x12 

Thursday: Pulling Supersets

Warm Up: 7 air squats, 5 push-ups, 3 pull-ups as many rounds as possible (AMRAP) in 5 mins.

Squats: Do 5 sets of 5.  Do 2 sets of warm up weight.   Then do a 5x5 Squat.  Goal is like the other Olympic Lifts, find your 5 sets of 5 reps weight and when you get it, increase it the next week by 5#. 

Superset 1- DB alternating curls, DB Lunges, Bar Curls. Do 4 sets of 10 reps. for each.  That is one superset. Do 4 rounds.

Superset-2- Squat Jumps (10 each leg), DB Calf Raises, Leg Extensions. Do 4 sets of 10 reps. for each.  That is one superset. Do 4 rounds.

AB’s: Side to side bends with DB’s or V Ups, etc. etc. etc. -5 sets of 12 reps.

Friday: Intervals.

 Warm Up:  50yd. Jog. X 2, Walking Lunges, Stretch.

5 Mile Run

OR

Sprints 2x200m, 4x400m, 2x200. Always push to beat your last time. 

Saturday and Sunday: Rest Days.

You can always make these active rest days and walk, bike, or conduct stretching or other low impact exercise.

Diet Tips: Cut your diet to only things you could hunt down and collect in nature.  If it is processed or comes in a bag or box, try to cut it out.  If you could dig it up, pick it, or kill it you can eat it. Do not go back for seconds on anything and limit desert to twice a week.  Cut as much sugar as possible from your diet and try to front load your meals with your biggest meal being in the morning at breakfast and they get smaller each sitting.  The smallest meal of the day should be supper.

Pasta, rice, wheat, and most grains are recognized as sugar by your body so try to avoid them. 

Workout:

Focus is on overall general athleticism and fitness.

Monday:

Row 10 mins at steady pace.  (Goal is 2500meters) If no row machine: Jog, Stair climb, etc. 10 mins.

Bench Press: do 3 sets of 5 reps. (Build each week)

(Start with 135# but get to the amount of weight (#) that will only allow you to do 3 sets at 5 reps.  If you get to the third set and can do six reps.  It is time to increase the weight.)

Row 10 mins at steady pace.  (Goal is 2500 meters)

Tuesday:  Pushing Supersets

Warm up: 7 air squats, 5 push-ups, 3 pull-ups as many rounds as possible (AMRAP) in 5 mins.

Deadlift: 5 sets of 5 reps.  (Start with 155# but progress in weight until you get to where you can only do the 5x5)

Superset- 1- Incline DB (dumbbell) Press, DB Military Press, and Tri-cep Skull Crushers .  Do 4 sets of 10reps. for each. That is one superset. Do 4 rounds.

Superset -2- DB Tri-cep Extensions, DB lateral raises, and narrow grip push-ups. Do 4 sets of 10 reps. For each.  That is one superset. Do 4 rounds.

AB’s: Bar roll outs. 5 sets of 10 reps. (If you cannot do roll outs yet-Sit ups or crunches until you can)

Wednesday- OFF DAY

Thursday: Pulling Supersets

Warm Up: 7 air squats, 5 push-ups, 3 pull-ups as many rounds as possible (AMRAP) in 5 mins.

DB Bulgarian Split Squats: Do 3 sets 5 per leg with DB.  Increase weight by 5 lbs. per dumbbell each set.

Superset 1- DB alternating curls, DB Shrugs, DB Rows. Do 4 sets of 10 reps. for each.  That is one superset. Do 4 rounds.

Superset-2- DB Hammer Curls, DB Incline Front Raises, Pulls ups. Do 4 sets of 10 reps. for each.  That is one superset. Do 4 rounds.

AB’s: Body Twists or Russian Twists or Side to side bends with DB’s-5 sets of 10 reps.

Friday: Intervals.

 Warm Up:  50yd. Jog. X 2

Bike for 30 Mins.

or

15 Min. Row

Or

15 Min. Jog. Working up to 3 miles in under 22 mins.  Then start adding mileage.

If these exercises are not possible walk at a brisk pace for 30 mins.

Saturday and Sunday: Rest Days.

You can always make these active rest days and walk, bike, or conduct stretching or other low impact exercise.

Diet Tips: Cut your diet to only things you could hunt down and collect in nature.  If it is processed or comes in a bag or box, try to cut it out.  If you could dig it up, pick it, or kill it you can eat it. Do not go back for seconds on anything and limit desert to twice a week.  Cut as much sugar as possible from your diet and try to front load your meals with your biggest meal being in the morning at breakfast and they get smaller each sitting.  The smallest meal of the day should be supper.

Pasta, rice, wheat, and most grains are recognized as sugar by your body so try to avoid them. 

Prep Weeks 10-14)

Prep Weeks 15-18

Prep Weeks 19-20

Comprehensive Bodyweight Program/CrossFit Workouts