Embed Size (px)
Citation preview
Page|1
YOURPHYSICALFITNESSTRAININGSTARTS
BEFORETHEACADEMYGreetings,
ThankyouforyourinterestinservingourcommunitythroughtheJacksonvilleSheriff’sOffice.YoursuccessorfailureattheAcademydependsonyou.Sostartpreparingnow.OurlargestpercentageofdropoutscomesfrompoororlackofphysicalfitnesstrainingbeforetheAcademy.Wehitthegroundrunningfromdayoneanditisincumbentuponyoutotakeresponsibilityforyourownphysicalfitnessnow.AttheAcademywefollowthe“CrossFit”modelofphysicalexercisethatfocussesoncorestrengtheningandcircuittrainingtoincreasestaminaandstrength.Emphasisonstamina!Simplyliftingweightsandspeedwalkingwillnotproperlyprepareyou.OnthefollowingpagesaremanyofthecoreexercisesthatyouwillencounterwhileattheAcademy.Thenumbersofrepsandtimeslistedarenotsetrequirements.TheycanfluctuatedramaticallywhileattheAcademy.ThesearejustsuggestionssothatyoucansetgoalsforyourselfbeforetheAcademy.
***IMPORTANTNOTE***
**BEFORESTARTINGANYPHYSICALTRAININGPROGRAM,YOUSHOULDCONSULTWITHYOURDOCTORTOENSUREYOUDONOTHAVEANYUNKNOWNMEDICALCONDITIONS.THISIS
STRONGLYRECOMMENDED.DISCUSSTHESEEXERCISESWITHYOURDOCTOR**
**EXERCISINGONASOFTSURFACEISRECOMMENDED(FOAMMATORTOWEL**
• RUNNING:o Youshouldbeabletoruncontinuouslyfor1.5mileswithoutstopping.
• PUSH-UPS:o 25repsinarow
Page|2
• SIT-UPS:o 25repsinarow
o
• “TALIBANS”
o 10repsinarow
• PARATROOPERS:20repsinarow
Page|3
• PLANKS:Inplacefor1minute
• PULL-UPS:5REPS
• PULL-UPS:5REPS(Assisted)
• PULL-UPS:5REPS(Machineassisted)
• PULL-UPS:Correcttechnique
Page|4
• GRIPSTRENGTH:o IncreasingyourgripstrengthwillgreatlyassistyouwithpassingtheFirearms
portionoftheAcademy.o Type1:Farmer’sWalk-Carryaheavyweightineachhandoveradistance:
o Type2:StraightArmHang:Hangstraightarmedfromapull-upbarfortime.
o Type3:Useahandgripperorsqueezeatennisball.
• CIRCUITTRAINING(CROSSFIT):o Alternateyourexercises-Forexample:
• Doastraight1milerunoneday• Onanotherdaycombineyourrunwithexercises.
o Forexample:Runa¼milethendo10pushups,runanother¼milethendo20sit-ups,etc…).
o Combineexercisestoformacircuit-Forexample:§ Do10pushupsfollowedby10sit-upsfollowedby10paratroopers.Then
restforamomentandrepeat.• ALWAYSSTAYHRDRATED
o Floridaishotandhumid.Drinkplentyofwaterbefore,during,andafteryourworkout.
Wewantyoutosucceedwithyourcareergoals.MakesureyouproperlyprepareyourselfbeforetheAcademy.
Ifyouhaveanyquestions,pleasecalltheAcademyat904-713-4900.
***IMPORTANTNOTE***
**BEFORESTARTINGANYPHYSICALTRAININGPROGRAM,YOUSHOULDCONSULTWITHYOURDOCTORTOENSUREYOUDONOTHAVEANYUNKNOWNMEDICALCONDITIONS.THIS
ISSTRONGLYRECOMMENDED.DISCUSSTHESEEXERCISESWITHYOURDOCTOR**
**EXERCISINGONASOFTSURFACEISRECOMMENDED(FOAMMATORTOWEL)**
Page|5
