Morning team. Howdy, Rob Masters Fit College New Zealand personal trainer, former police officer.
I've got a few exercises here today, a few tips that maybe the boys and girls in blue could use during their training, prior to when they hit the street to deal with all the stuff they have to deal with; and if you knew what they had to deal with, you'd probably salute them a little bit more.
Okay, so I picked a few exercises here which sort of re-enact jumping over that fence, picking something up and throwing it down if required, dragging something, maybe someone, across the floor .
Okay, what I really want you to concentrate is on this group of muscles in here and making sure that's nice and strong because if you remember the last time we talked about the fact that police officers quite often suffer back injuries, mainly due to the stab proof vest they have. The other thing, I'm not sure if we talked about, or not, is that they're also stuck in a patrol car for long periods of time and if you look at a patrol car, or in fact any car seat, it causes your back to really crunch in like that and it's not good for those muscles and joints around there.
Okay, so we'll pop back on here and we'll discuss a couple of the exercises. The Box jump ,or if you might want to look at it in a realistic scenario is a fence, a couple of metres high, that you need to jump over because that guy's just broken into that house, has gone over the top and you're in hot pursuit. All right, so a nice explosive movement put power through the cords. The hamstrings on the calves. Nice strong core, reaching up grabbing the top of that fence.Okay, building that upper body, supporting that core.
We can grab a slamball here. Squat down and shoulder alternate to the other side. Once again, a really nice strong core during that whole exercise.
Last one and my favourite, the old body drag. I get my recruit wannabes doing this one quite a bit in the gyms. Getting in nice and low, squatting down wrapping the rope around the white pegs and dragging back drag, drag, drag, drag. Turn around, drag, drag, nice straight back right dumping them.
Okay, so you could take those three exercises put them into a little circuit about five or six sets each, alternating between fifteen to thirty seconds. Rest between each one and you're going to get a nice good high intensity workout, strong core, strong back, strong line good police officer.
I'll see you next time
