Weight Training Routines used by Police and Military Training Centers:

The Policemen and Military guys have long been looked up of their fitness. To keep up their fitness they have to do special training and their training routines typically don’t resemble with ordinary workers. They have to maintain their fitness for themselves and for the public that they serve and protect. These guys need to face any situation among these catches a suspect, jumping fencing, sometimes finding he chasing down a suspect and many other unexpected things. To keep them fit Police and Military training centers follows unique and special training. Here some of these are discussed below
1. Weight bearing exercise- pushup:
The basic trainee warm-up consists of 2 sets of 12 push-ups, 2 sets of 15 jumping jacks, 2 sets of 15 crunches and 5 minutes riding the bike or walking on the treadmill. The routine is:
Day 1: legs/shoulders: squats-4 x 6-12, lunges-3-4 x 8-10, leg curl-3-5 x 4-6, seated calf raises-4 x 8-12, military press- 4 x 6-12 and Side laterals rises- 3-4 x 8-12

Day 2: cardio – 30-45 minutes Treadmill or Jogging and Crunches- 4 x 20

Day 3: Chest/Triceps/ cardio # Bench press- 3-4 x 6-12, incline bench press – 3-4 x 6-12, dips- 3-4 x 8-12, Standing triceps ext- 3-4 x 8-12, Bicycle or cross trainer 30 minutes.

Day 4: cardio abs # 30-40 minutes treadmill or jogging and Crunches- 4 x 20.

Day 5: Back/Biceps/ Cardio # chins-3 x 8-10, Barbell rows- 3 x 6-8, Barbell Curl- 3 x 8-10, Concentration Curl- 3 x 6-8 and Bicycle or Cross trainer 30 minutes. Days 6 and 7 make a rest.


2. Weight bearing exercise –Pull ups or dips: Here also need basic trainee warm-up and this program is very useful for those who want to lose fat. The routine is:
Day 1: Bench Press- 3 x 8-10 supersetted with, Wide Grid Pull downs- 3 x 8-10, Incline Bench Press- 3 x 8-10 Tri-Setted with, Dumbbell pullover- 3 x 8-10 and Seated Lat Row- 3 x 8-10, Dumbbell Flyes- 3 x 8-10 Supersetted with Dumbbells Rows- 3 x 8-10.

Day 3: Shoulders/ Biceps / Triceps: Military Press- 3 x 8-10 Supersetted with, Front Plate Raises- 3 x 8-10, Barbell Curl- 3 x 10 Tri-Setted with, Close Grip Bench Press- 3 x 10 and lying Triceps Ext-3 x 10, Dumbbell Curl- 3 x 8-10 Tri- Setted with, Dips- 3 x 8-12 and Press downs- 3 x 12.

Day 5: Legs: Squats or Leg Press- 3-4 x 10- 12 Supersetted with, Leg Ext- 3-4 x 12 and Seated Calf Raises-4 x 15.

Day 2 & 5 using the same approach as the Navy Seals and running with your own place depending on age group and the time need to pass your test and day 6 & 7 make a rest.
Police and Military persone