First Responder (The Recruit)
Crossan Performance
Strength & Conditioning, Functional Fitness, First Responders, TacticalWelcome to "The Recruit" programme, this is specifically tailored to getting fit for the New Zealand Police fitness standards required.
This is a very minimalist programme, focusing on getting good at running the 2.4km, push ups, grip strength, jumping and some metabolic conditioning.
Perfect for someone wanting a very fundamental programme if you're new to training, or if you're returning to training.
Here we have day 1 of week 1! This is a zone 2 run, you're not going to be breaking any speed records with this run, this run is to build your aerobic capacity so you have a big tank to draw from when you do your timed runs, think about it like your petrol tank in your car. The bigger your petrol tank the further you can go.
Prep
A
Lower body warm up
30-60 seconds per movement. - ankle circles - Baby makers - calf raises - walking lunges - air squats - hip thrusts/bridges - Alternating lateral leg swings
B
Run
1 x 30:00
Prep
A
Upperbody warm up
Complete each movement for 30-60 seconds. - PVC pass overs - PVC strict muscle snatch - Dead Hang + scapular pull ups - Slow push ups - slow ring rows - light dumbbell front raise - light dumbbell side raise - light dumbbell rear fly
B
Push-Up
MAX, 5, 5, 5, 5
Circuit
C
2 minutes on, 2 minutes off x 6 sets (Alternate between the following sets) Set 1: - 5 x burpees - 5 x thrusters (dumbbell, barbell, items around the house) Set 2: - 5 x pull ups/chin ups - 5 x box jumps
A
Prep
A
Lower body warm up
30-60 seconds per movement. - ankle circles - Baby makers - calf raises - walking lunges - air squats - hip thrusts/bridges - Alternating lateral leg swings
B
Run
2 x 1500 @ 8, 4
Prep
A
Upperbody warm up
Complete each movement for 30-60 seconds. - PVC pass overs - PVC strict muscle snatch - Dead Hang + scapular pull ups - Slow push ups - slow ring rows - light dumbbell front raise - light dumbbell side raise - light dumbbell rear fly
B
Push-Up
MAX, 5, 5, 5, 5
Circuit
C
2 minutes on, 2 minutes off x 6 sets (Alternate between the following sets) Set 1: - 5 x burpees - 5 x thrusters (dumbbell, barbell, items around the house) Set 2: - 5 x pull ups/chin ups - 5 x box jumps
A
A
Coach 'Baz'
Coach Baz is a current serving Constable in the New Zealand Police. He has served on the front line as a general duties Constable in several capacities including higher duty tactical elements. He has ample experience with training for selection courses within the Police and has also competed in Crossfit competitions, Martial arts and Multi sport competitions.
We've all got to start somewhere, if you are new to training, aiming to complete an entry course or just wanting a minimalist/generalist physical conditioning programme, this is for you!
Get First Responder (The Recruit)
