News
The Sled- One of the best tools for first responders and tactical populations.
Introduction
The sled is one of the most versatile tools that first responders and tactical populations can add to their training. Sleds not only offer a convenient way to train speed/power, but ...
Total Tonnage- A Progression Model For Busy First Responders
Linear progression is one of the most common methods people think of when measuring progress with regards to strength and conditioning. If every week we just add 5 or 10 pounds to our lifts we’ll p...
Dynamic Training- How It CAN Look for First Responders
In our current 12 week block- FOCUS – we incorporate a dedicated dynamic or speed day into our training week. Although we always incorporate some kind of jump, throw, or sprint work into our progra...
Aerobic Fitness: Why it’s Crucial to Have a Standard
When people see the very basic/minimum aerobic standard I recommend for law enforcement the feedback I receive is somewhere between:
It is useless to run 1.5 miles
The standard isn’t high enou...
Selection Plans vs. Day to Day- Part IV - “Peaking”
Peaking. The mysterious zone where athletes find themselves in the perfect state of readiness prior to their competitive event. Do too little and you lose what you trained. Do too much and you’re n...
FOCUS starts January 13th...
Our first new training cycle of 2025 is called FOCUS.
This 12 week program is broken into 3 separate 4 week training blocks. We are going to put a bit more of a daily focus (see what I did there?)...
Selection Plans vs. Day to Day- Part III- Intensity
Still the same intro. Part III is below on “Intensity”
When I saw that strength coach Joe Defranco was discussing on his podcast how he structures strength and conditioning programming for tactica...
Selection Plans vs. Day to Day- Part II- Volume
(Same intro, part II is below)
When I saw that strength coach Joe Defranco was discussing on his podcast how he structures strength and conditioning programming for tactical populations I just ha...
Selection Plans vs. Day to Day – Part I
When I saw that strength coach Joe Defranco was discussing how he structures strength and conditioning programming for tactical populations on his recent podcast I just had to listen. I have never ...