FiremanDan
03-09-12, 4:51 pm
I'm going to be training with a guy who is going in the State Highway Patrol and he says basically it's like boot camp. I wants to build up his upper body strength and endurance, partially because they do a SHEEEEE-IT ton of push ups and sit ups. I'm thinking a bodybuilding approach to this is going to be optimal. I'm trying to come up with a training schedule for him but what I'm used to is more for power and less for size and endurance. The goal of this is to keep it simple. I'm training with him at my firehouse with a power rack and a few dumb bells. But I do have the ability to get really creative with some of the stuff we have at the fire house.
My rough training schedule looks like this:
Monday:
Push Press or Strict OHP
3 x 10-12
Rack Pulls
3 x 10-12
High Pulls:
3 x 10-12
Curls
3 x 10-12
Skull Crushers
3 x 10-12
Tuesday:
Front or Back squats
3 x10-12
Romanian DL or Good Mornings
3 x 10-12
Leg Curls
3 x 10-12
Calf Raises
4 x 10 each leg
Thursday: Chest and Back
Bench Press or Incline Bench Press
3 x 10-12
Bent Rows:
3 x 10-12
Dips:
3 x 10-12
Saturday: Olympic lifts
Snatch:
Successive singles 90% of max
C & J:
Successive singles 90% of max
The other days are cardio endurance days.
My rough training schedule looks like this:
Monday:
Push Press or Strict OHP
3 x 10-12
Rack Pulls
3 x 10-12
High Pulls:
3 x 10-12
Curls
3 x 10-12
Skull Crushers
3 x 10-12
Tuesday:
Front or Back squats
3 x10-12
Romanian DL or Good Mornings
3 x 10-12
Leg Curls
3 x 10-12
Calf Raises
4 x 10 each leg
Thursday: Chest and Back
Bench Press or Incline Bench Press
3 x 10-12
Bent Rows:
3 x 10-12
Dips:
3 x 10-12
Saturday: Olympic lifts
Snatch:
Successive singles 90% of max
C & J:
Successive singles 90% of max
The other days are cardio endurance days.