Core x 20-25 reps(or max)
Low Back x 20-25 reps (or max)
Shoulders x 20-25 reps
Upper Back x 20-25 reps
Chest x 20-25 reps
Biceps x 20-25 reps
Triceps x 20-25 reps
Quads x 20-25 reps
Hamstrings x 20-25 reps
Calves x 20-25 reps
x 1-3 sets, 1-3 minutes of rest.
Core: V-Ups, Leg Raises, 3 point plank holds(instead of reps, go for minutes) or weighted planks, Flutter kicks, etc. Personally I am more of a fan of core stability exercises then things like situps and the like. Try this laying down: Leg raise off the floor 6-12 inches(hold), spread legs(hold), full leg raise, and flutter kick.
Low back: Superman holds, back extensions, stiff leg good mornings/seated good mornings, bird dogs I suppose you can work in some deadlifts, just don't go for max reps and be aware of your training volume from the whole week.
Shoulders: Double Dumbbell/Kettlebell shoulder presses. You can do with a barbell, but again watch your training volume, stay between an empty bar to 65 pounds.
Upper Back: Dumbbell/Kettlebell rows.
Chest: Weighted pushups, dumbbell bench press, dips with a forward lean
Biceps: Dumbbell curls, barbell curls(empty bar should be fine)
Triceps: Triceps extensions(bodyweight with suspension bands/trx, standing dumbbell, strict standing with trx, lying down), pushdowns, dips(upright).
Quads: Front squats, bulgarian spit squats, step ups(dumbbell), lunges(I dont care for them), goblet squats. Again watch the volume if you are already back and front squatting.
Hamstrings: Romanian deadlifts, kettlebell swings
I think the original workout includes some machine work(cables, leg machines), hard to do that without being an *******. Unless you gym is dead/empty.
Also look into getting a kettlebell. It is a great tool for higher rep work. Great cardio workout, beats running IMO. Combine the kettlebell with some bodyweight exercises/suspension/TRX exercises.
The original workout was posted in the List 2043 thread!
Disregard it was in the List 6019 thread posted by shanahan14. I got the order messed up, so disregard my order.
Myerjack circuit training
This is for matty21 and any1 else who wants to try it.The muscle groups are 1 ABS 2 LOWER BACK 3 CHEST 4 UPPER BACK 5 SHOULDERS 6 BIS 7 TRIS 8 QUADS 9 HAMSTRINGS 10 CALVES
You do 1 exercise for each body part and then w/o rest go directly to the next exercise. Ex.abs to l. back to chest till you get to calves. 1st revolution do 20-25 reps ( only abs and l. back extensions do till failure) This is for muscular endurance
Start with one or two revolutions and work your way to four. If you want muscle mass do 20-25 reps for 12 workout sessions. after 12 sessions, do 20-25 reps 1st time around, 15-20 2nd (more weight or resistance each time), 10-15, and last 6-10 reps ( for the 4th time around. Change up the exercise for each time you go around. ex chest- do flat, inlcine, flyes etc.
Just keep jumping from machine to machine or station to station- it builds endurance and is aerobic training because of the little rest. good luck. If you are not familiar with the equipment get a trainer, don't hurt yourself.
Kettlebells are getting very popular it seems. There are a decent amount at my gym. I want to get more into them, but got turned off after using them with what was most likely improper form. Doing swings (two handed) is obviously the main exercise. Anything else you recommend? Youtube is free and amazing for tutorials these days. For everything from exercising to learning guitar.
The King of Kettlbell lifts is the single arm snatch. The three main lifts are the swing, clean, and snatch. Some other lifts are your standard shoulder pressing, single arm rows, and goblet squats. For the core Turkish Get Ups.
I always do them in some sort of circuit or pyramid fashion. I like pyramids (pyramid down and pyramid up).
The swing and the snatch are great for mixing strength and endurance, however there are nuances to the form, and so you should be careful at first, because you can hurt yourself if you aren't comfortable with doing the moves correctly. Sets of swings/snatches can be worked into crossfit style circuits easily and are great for that kind of stuff.
I screwed up a muscle in my lower back pretty bad by using bad form/too much weight on kb swings when I was first starting out. Definitely make sure you are doing the movement correctly. If you try to distribute your weight on your feet as the kb moves (in front of you on the balls of your feet, under your crotch on your heels) and remember you lift the kb up by popping your hips, not using your arms that should be a good foundation to get started.
Hey guys, first off i want to thank you for all the good insight you've all given into this long and unsure process. Ive been following this thread for a couple of months and would be lost without it. I have a pretty high list number so like most of you in here I'm anxiously waiting for that mailing. Im in great shape as far as my heart rate and1.5 mile run time is concerned. I do have one major concern though. About a year ago i herniated 2 discs at work and went out on workers comp for 3 months. Since then i have made a full recovery and through extensive research, therapy, diet change i have been able to resume full physical activities with no limitations. I can do everything i was able to do before the injury and have not had signs of flare ups ever since. Doc said it seems like the discs got reabsorbed and I'm good to go. I'm worried this will prevent me from getting my/our dream job. If anyone has any insight on this i would love to hear it. Will i have an opportunty to prove to the doctor that i am healed and have no limitation. If i thought this would keep me from doing this job to the ability its supposed to be done i would step away but i know it won't stop me but am getting mixed reviews on how the fdny will take it.
Interesting article by Rippetoe at T-Nation, he addresses police/fire academies and military bootcamps at the end. I personally agree with the spirit of this article.
Sup guys. I finally got my hands on a stairmaster machine. Either I understimated the stairmaster or I set the speed too high. I remember somone posting the settings that they use at the academy for the CPAT but cant seem to find it. Can someone please repost that.
I received my letter with a list number #44xx. As far as I can tell, I should expect to get a call within the next four years. Great. I do have one concern however.
When I was 18 I took a physical prior to starting college football. I was told that I had a heart murmur. I did an echocardiogram and the doctor didn't think anything of it. He cleared me and I played a couple years of college ball. Prior to that, in high school I was very active, competed in decathlons, never had an issue.
What do you guys think? Have you ever heard of someone failing the medical due to a heart murmur?
Maybe I should get a physical to see if the heart murmur has gone away since five years ago?
Hello everyone. Been following this thread for quite some time and have finally decided to take the plung and post. Anyway I was told by a good friend of mine who is OTJ that there will be a total of 10 classes. Each with 300 candidates and each class lasting 4 months. Iam not sure if the ems class is counted as one of the 10. Just curious, has anyone else heard anything along those lines? Maybe one of you ems guys heard something? I would normally never ever pass some scoop unless its was 100% verfied, but my friend has been dead on as far as the information he's been giving me.
I have to agree with it from my personal expierence in the past few months. I quit lifting heavy and started running more and the result was that I got fat and lazy. I joined a new gym last week and I already feel so much better.
In the article it also states that you can condition your body within 2 weeks. I think im going to go with this logic. Ill start running a few weeks before the actual academy. No point in destroying your knees and ankles now. Thats just my opinion.
And for testing it's 60 steps/minute, which is I think level 5. If you can't figure out the speed for each level just go up to 4-6, and start a stop watch. You can keep time by counting each step if you are at the right speed.