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Weight training for law enforcement officers

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Weight training for law enforcement officers

Messagepar Allocine le 13/08/2004 20h19

(article vu sur un forum de self defense en anglais. ca peut aider à concilier fonctionnalité et muscu en poids libres)




The image many non « ironheads » have of weighttraining is sometimes extreme: big, sweaty hulks who make weird noises while moving around small mountains of iron plates. Granted, these hardcore fanatics do exist, but they aren't necessarily the norm. Neither is it necessary to be and act like them to gain benefits from lifting weights. Let's look at a few benefits you might derive from this type of training.

- You become stronger. Next time a guy convincingly resists arrest, you will know why physical strength is useful on the job.

- Improved health. Your body adapts by increasing muscle mass, strengthening joints and tendons, reducing cholesterol and much more.

- It's a great way to rid yourself of stress. It's a safe outlet for cropped up frustration, anger, and other stress without giving you a hangover. Even more, it can help you after a rough shift where you had a close call. Facing a life and death situation releases loads of stress hormones in your system. This adrenaline "dump" is designed to keep you alive, however, the aftermath leaves your body in a less than desirable state. Working out helps you with these side-effects by activating the body in another setting. Look at it as a way to survive the job over the long haul and be in good enough shape to actually enjoy your pension.

- If you're still hesitating, consider this: Weight trained athletes are better lovers and cops need all the loving they can get.

Now that I have you all enthusiastic about training, what will you do once you go at it? Let's focus on three classic exercises that offer a lot of bang for buck: bench press, squat and pull-up.
These exercises elicit multiple muscles and joints, which makes them more efficient if you don't want to spend hours in the gym. There are also several variations of these that you can do to diversify your training, which will keep your progression on track and hold your interest longer than endlessly repeating the same training schedule.


Bench press

Muscles involved: Chest, shoulders and triceps.

Technique: Lie on a horizontal bench so you have a stable support for your back. Either place your feet flat on the floor or put them on the bench for added support. Whichever you choose, it has to add stability. Keep your head, shoulders and buttocks on the bench at all times. There can be a slight (normal) arch in your back, but nothing excessive.
Grab the bar in a grip slightly wider than shoulder width and lift it off the rack. Stabilize it above your chest and inhale a little more than usual. Lower the bar at a controlled rate until it almost touches your chest and then reverse the direction up towards the starting position. Exhale as you pass the most difficult part of the press ("sticking point"). Make sure not to lock out the elbows.

Common mistakes: Arching the back too much, swinging the bar sideways or forward and backward, locking out the elbows to rest between reps and bouncing the weight off the chest.

Variations: Make the grip wider or smaller (within reasonable limits). Use dumbbells, a Smith machine or seated chest press. Try inclining and declining positions on the bench.

Benefits for the job: All actions that require reaching, pushing, throwing and striking. E.g.: Pushing/controlling a perp against a wall/car before handcuffing.



Squat

Muscles involved: Quadriceps, hamstrings and glutes.

Technique: Stand up straight under the bar with your feet shoulder width apart and slightly turned outward. Hold the barbell behind your head and let it rest on your trapezius. Hold it in balance with a slightly larger than shoulder-width grip and keep your weight centered. Inhale and hold your breath as you sink into the squatting position in a controlled fashion. This means your knees are going forward a little and your buttocks are moving backwards and downward. At the same time, you lean forward with your upper body (without changing the natural arch of your spine).
Stop when your upper legs are parallel to the ground or sooner, depending on your strength and flexibility. Push yourself back up towards the starting position and exhale when you pass the sticking point.

Common mistakes: Not keeping the spine in the normal arch, knees not traveling over the feet, locking out the knees and resting in the top position, and raising the heels and bouncing when changing directions to go upwards again.

Variations: Use dumbbells instead of a barbell. Work with the Smith machine, leg press or hacksquat machine. You can even work one leg at a time, though this requires excellent balance and control.

Benefits for the job: All actions involving jumping, running, lifting with the legs and kicking. E.g.: Suspects never run from the cops. Really, they don't…



Pull-up

Muscles involved: Lats, biceps, small parts of shoulder, chest and triceps.

Technique: Grip a high bar with your hands about shoulder width apart and palms in. Let your body hang freely, inhale and pull yourself up until your head is above the bar, exhaling as you pass the sticking point. Go back slowly towards the starting position.

Common mistakes: Swinging the legs, arching the back, dropping instead of lowering the body, not fully extending the arms.

Variations: Different grip widths, single-handed, palms outwards and using a rope. Start with the lat pulldown machine if pull-ups are too hard to start with.

Benefits for the job: Actions where you need to pull, row, tackle, grab or climb. E.g.: Controlling a resisting suspect.




With these three exercises, you can train most of your major muscle groups and still leave the gym in less than 20 min. Warm up first, then start with three sets of 12-15 reps with a weight you can manage without sacrificing good form. Take about one min. of rest between sets. Don't try to move mountains, though. You just want to start building a foundation of strength and health. As you get stronger, you can add weight, reps, sets, decrease rest and much more to keep making gains. Ask for help if you aren't sure about a specific detail in the technique.

Always go for quality in your training as opposed to quantity. You don't need to train untill you collapse to get all the benefits I mentioned. Be consistent in your training by doing it two, perhaps three times a week and stick with it. Some people like to train alone, others prefer the company of their spouse, partner or a friend. Do what works for you.

In closing, just have fun while you work on getting stronger, healthier and more prepared for the job. You don't have to be the next Mr. Olympia… even though Arlington, TX officer Ron Coleman did just that… three times
si vous avez des suggestions pour améliorer mon prog n'hésitez pas.
videos: http://www.youtube.com/user/alexandre95
crossfit: viewtopic.php?f=30&t=16271&start=20
WoD terminés: hardcore, cindy, crazy leg, fran, elisabeth, randy, bear complex, GI Jane
WoD à finir: hiit, murph
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