DOC/POLICE Prep Plan

Average Weekly Training Hours 04:05
Training Load By Week
Average Weekly Training Hours 04:05
Training Load By Week
Sample Day 1
0:45:00
AM WORKOUT (ASSESSMENT)

Warm-Up:
1. Run 1/4 Mile
*** Instep Stretch

2. 4 Rounds 50m @ 80% Speed walk to Start

Main Set:
2 min Max Push-Up
Rest 5 Min
2 min Max Sit-Up
Rest 5 Min
2 mile Run (timed)

Sample Day 1
0:30:00
PM Training:

1.) 80 reps Push-Ups
1st Set: MAX REPS
*** Do as many as you can as fast as you can. Aim for 40+

Finish off up to 80 Reps doing 3 - 8 Reps with no more than 10s Between Sets. May go to knees

2.) 6 Rounds
20 seconds. Sit-Ups as fast as possible. Aim for 15+
Rest 10s

3.) 4 Rounds
Pyramid Style
1-2-3-4-3-2-1 Reps

Sample Day 2
0:30:00
AM Strength Training

1.) 5 Rounds for time:
a. 21 KB Swings @ 24kg Kettlebell
b. 21 Box Jumps @ 24" Height

2.) 20 rounds
a. 10 push-ups
b. 10 sit-ups

Transition between Push-Ups and Sit-Ups as fast as possible

Sample Day 3
0:30:00
AM Strength Training MAX Push-Ups

1. 85x Push-Ups
1st Set is Max Reps. Finish off 85 Reps with sets of 3 - 8 with 10s rest. May go to your knees

2. 6 Rounds
20s Sit-ups. Aim for 15 reps/set
Rest 10s

3. 10 Rounds
4 Pull-Ups
rest 10s

Sample Day 3
0:30:00
Lactate Threshold/Speed Work

1. 2 Rounds
800m @ 3:15
Rest 90s

2. 4 Rounds
400m @ 1:35
Rest 60s

3. 4 Rounds
200m @ 45s
Rest 30s

Sample Day 4
0:30:00
AM Strength

1. 20 Rounds
10x Push-Ups
10x Sit-Ups
3x Pull-Ups

Grind this out. Not for time.

Sample Day 5
0:30:00
AM Strength Training MAX Push-Up

1. 8 Rounds
30x Air Squats
10x Jumping Lunges
5x Pull-Ups

2. 90x Max Push-Ups
1st set MAX SET
Complete up to 90 Reps doing 3 - 8 reps with 10s rest. May go to Knees

3. 7 Rounds
20 second Sit-Ups. Shoot for 15 reps per set.
Rest 10s

4. 2 Rounds
6-5-4-3-2-1 Pull-Ups
Rest 5s between mini set
Rest 60s between main sets

Justin Kline
|
Archangel Race Team

I am a competitor just like you. Through years of trial and error, studying and discussing training techniques and programs I am ready to help out your everyday athlete. I know that looking through the pages of coaches on the website, it can be expensive. I want to give educated advice at a working mans price. I can offer advice on Race Prep techniques, Race Nutrition Techniques, and even Gear Selection. I can build a custom training plan with a few questions and feedback from the athlete.