New

Police Academy Prep

RTR Performance

Functional Fitness, General Fitness, Multi-sport, Law Enforcement

Coach

Dontae Burks

This product is for anyone ready to take the next step as they prepare for the their police academy. This is the first step in a lifelong journey and pursuit.

$25

Get Police Academy Prep

Strength

Get stronger and Build Much Needed Muscle Mass Before The Academy

Improve Your Cardio

You Do Not Need To Do Long Grueling Cardio Sessions. This Program Has The Perfect Blend Of Anaerobic and Aerobic Training

Features

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

The perfect way to track your progress and keep yourself accountable

Equipment

Required

Barbell // Machines // Cable Machine // Track/Open Field // Dumbbells

Sample Week

Week 1 of 8-week program

Sunday

Upper Body Push + Core

Stairmaster

1 x 15:00 @ 4

Incline Push-ups

3 x 20

Bench Press RTR

8, 8, 6, 6

NG Shoulder Press

3 x 10

Bench Dip

3 x 12

Lateral Dumbbell Raise

3 x 15

Tricep Rope Push-down

3 x 15

Body Weight Plank

3 x 0:30

Seated Oblique twist

3 x 20

Monday

Lower Body Strength + Conditioning

Dynamic Warmup

1 x 10:00

200 m Sprint

4 x 0:35

Conditioning

Squat Prep

Perform 3 x 10-20 Reps

BB Squat

5 x 5

Toe Elevated RDL

3 x 10

FFE Split Squat

3 x 10

Hamstring Curl (Seated)

15, 15, 12

Leg extension (RTR)

3 x 15

Crunch

3 x 20

Wednesday

Upper Body Pull + Core

Neutral Grip Pulldown

15, 15, 12, 12

Supported Single Arm Row

10, 10, 8, 8

Rear Delt Fly

15, 15, 12

Hammer Curls

15, 15, 12

Leg Raise

3 x 15

Physioball Crunch RTR

3 x 15

Cardio

1 x 30:00

Thursday

Full Body Power + Conditioning

Tibialis Raises

3 x 20

Pogos

3 x 15

DB Jumps

3 x 10

BB Deadlift

4 x 5

Dumbbell Thruster

3 x 12

burpees

3 x 10

Body Weight Squat

3 x 20

Flutter-Kick

3 x 0:30

Coach

More from RTR Performance

Dontae Burks

Current Police Officer and Former Collegiate Athlete

Police Academy Prep

Be prepared going into the academy and set yourself apart early on!

Get Police Academy Prep

FAQs

What about Mobility?

Do mobility as often as possible, sure lifting weights with full ranges of motion help.. but dedicated stretching will be beneficial

Will this program ensure I am ready for the academy?

No. This Program can serve as a guide to assist you and will help you stay accountable. Ultimately it's up to you to know yourself and where you are in life to have success.