Merit One Performance Group
Law Enforcement, Functional Fitness, Functional Training, First RespondersThe Academy Prep Program is a 6-week foundational fitness program built for future law enforcement recruits who want to arrive at the police academy physically prepared and mentally confident. Whether your looking to improve your fitness before day one or increase your chances of graduating successfully, this program gives you the foundation to perform with confidence.
Features1 sessions per week
Must use App app to view and log training
Program Training
Warm up
A
400m Easy Run 10 Air Squats 10 Walking Lunges 10 Glute Bridges 20 sec. Plank x2 rounds
B
Goblet Squat
3 x 10
C
RDL
3 x 10
Circuit
D
Buy in: 300ft Walking Lunge (unweighted) Then: 4 Rounds for Time: 400m Run 25 Air Squats 10 Burpees
Warm up
A
2 Rounds Of: 10/10 Leg Swings 10/10 Worlds Greatest Stretch 20 Air Squats 10 Inch Worm Push ups 10 each direction Arm Circles :30/:30 High Knees/ Butt Kicks in place
Run Conditioning
B
For Time: 1.5 Mile Run (find and keep a good pace)
Core Building
C
3 Rounds: 20 Sit ups 20 Russian KB Swings (53/35) 20x 3ct Flutter Kicks
Warm up
A
10 Scapular Pull up 10 Push ups 10ea. Direction Arm Circles x2 rounds
B
DB Bench Press
4 x 5
C
Pull-Up
D
DB Shoulder Press
3 x 12
Circuit
E
15min AMRAP: (As Many Reps As Possible) 10 Push Ups 10 Ball Slams (30/20) 10 Burpees
Circuit
A
1:00 of Jog in place :20 Toe Touch :20/:20 Quad stretch 10 Worlds Greatest Stretch x2 rounds
Zone 2 Run
B
30 minute: Zone 2 Pace RUN
Circuit
C
Foam Roll: Tight/ trouble areas.
Warm up
A
10/10 Leg Swings 10 Worlds Greatest Stretch 10 Air Squats 5 Inch Worm Push ups x10 ea. Direction Arm Circles :30/:30 High Knees/ Butt Kicks in place
Circuit
B
6 Rounds For Time: 15 Air Squats 12 Push Ups 9 Pull Ups 400m Run
Warm up
A
1:00 Jog in place :20 Toe Touch :20/:20 Quad stretch 10 Worlds Greatest Stretch x2 rounds
Endurance
B
2 to 3 mile Run * This run is all about finding a comfortable mile pace and holding it for all 2 to 3 miles.
Circuit
C
100 Forward walking Lunges 3x 1min Plank
REST DAY
A
REST DAY
