The Need for Speed and Endurance

With battles in an urban environment becoming a part of daily life for both overseas troops and our own police officers here in America, the need to speed programs have never been more applicable to today’s civil servants.

Recommended Workouts

Stew has developed workouts for all fitness levels:

There is a need for speed in the military and law enforcement professions. More and more agencies around the United States are adopting the 300m run in addition to the 1.5 mile run as part of testing protocol for candidates as well as maintenance programs for military and law enforcement. For instance the FBI uses the Cooper’s Institute Physical Testing procedures along with about half of the police department in the U.S. Some departments are adding shuttle runs, agility tests, vertical jumps to build speed and explosive power which is needed in today’s urban combat environments.

Cardio vascular endurance is usually measured with the 1.5 mile, 2 mile or 3 mile run in most branches of the military, but now many local, state, and federal law enforcement departments and agencies are adding the 300m run and this challenges many of the applicants more than pushups and sit-ups. So speed training should be introduced to your training programs. Quite frankly, speed training should be added into every soldier and police officers program as it could be that half second faster you get to cover when the shots are coming in your direction.

The following chart is designed for the Cooper’s Institute Cardio tests used by many law enforcement departments around the United States at all levels of government. Many applicants have trouble with the 300m sprint followed by the 1.5 mile run – this is how to remedy that challenge. This is a supplemental running program that combines endurance and speed workouts together to help with running stamina, endurance, pace and speed needed in both military and law enforcement applications.

	Day 1 Run and Leg PT	Day 2	Day 3 Distance Day	Day 4 Run and Lef PT	Day 5 – Pace Day (rest as long as you run)	Day 6/7
Week 1	1.5 mile run, warmup, Repeat 2 times 300m run, squats – 20, lunges – 10 / leg	Run 300m run -rest 5:00 Run 1.5 mile run timed	1.5 mile at close to goal pace x 2 – rest 10 minutes in between	Warm-up jog 10:00, Repeat 5 times, 300m run, Squats – 10, Lunges – 10 / leg	Warmup Jog 5:00, 1/4 mile at goal pace, 1/2 mile at goal pace, 3/4 mile at goal pace, 1 mile at goal pace, stretch	Day off
Week 2	1.5 mile run, warmup Repeat 3 times 300m run, squats – 20, lunges – 10 / leg	Run 300m run x 2- rest 5:00 Run 1.5 mile run timed	3 miles at close to goal pace	Bike Pyramid Manual model level 2,4,6,... hold each level for 1 minute until failure – repeat in reverse order – should be 12-30 minutes long	Warmup Jog 5:00, 1/4 mile at goal pace, 1/2 mile at goal pace, 3/4 mile at goal pace, 1 mile at goal pace, stretch	or
Week 3 Easy Run Week	Bike Pyramid Manual model level 2,4,6,... hold each level for 1 minute until failure – repeat in reverse order – should be 12-30 minutes long	Run 300m run x 2- rest 5:00 Run 1.5 mile run timed	Swim or elliptical glide or both for 30:00 of either or both	Warmup jog 10:00, Repeat 5 times, 300m run, Squats – 10, Lunges – 10 /leg Run 1.5 mile run	Bike Pyramid Manual model level 2,4,6,... hold each level for 1 minute until failure – repeat in reverse order – should be 12-30 minutes long	Make up day
Week 4	Run Sprints Warmup at 50%, 100m x 3 Full speed at 100m x 3, 200m x 2, 300m x 1, (work / rest ratio =2:1 1.5 mil run timed	300m timed Bike Pyramid Manual model level 2,4,6,... hold each level for 1 minute until failure – repeat in reverse order – should be 12-30 minutes long 1.5 mile run	3 miles easy	Warmup – 5:00 Repeat 6 times 1/4 mile at goal 1.5 mile pace, squats – 20, lunges 15 / leg, situps – 30 in 30 seconds 1.5 mile run timed	1.5 mile timed run, rest 5:00 1 mile run at goal pace rest 4:00 3/4 mile run at goal pace rest 3:00 1/2 mile run at goal pace rest 2:00 sprint 300m timed
Week 5	FBI Test Sit-ups – 1:00, 300m sprint, pushups 1:00, 1.5 mile run, pull-ups	Bike Pyramid or elliptical glider pyramid	3-5 mile run	300m sprint, 1 minute rest, 1.5 mile run	8 8×1/4 miles at goal pace – rest 2:00 4×300m sprints – rest 2:00

If you have any questions, please feel free to email me at stew@stewsmith.com and visit the PoliceLink Training Center for the article archive for more information (ebooks, articles) on working out.

Good luck and enjoy the workouts…Stew Smith CSCS

Next: Swim Workouts for Cardio

More Workout Routines...

PKAPELUCK

7 months ago

6 comments

A KETTLE BELL SNATCH TEST SHOULD SOMEHOW BE INCLUDED INTO THE TESTING. KETTLE BELL SNATCHES NOT ONLY WORK MULTIPLE MUSCLES AT ONCE, IT ALSO WORKS CARDIO EXTREMELY WELL. I HAVE SEEN GUYS WHO CAN BENCH PRESS LARGE AMOUNTS OF WEIGHT, BUT CAN'T EVEN SNATCH A 53 POUND KETTLE BELL.
jacksond

7 months ago

77 comments

everyone needs this someway in their life

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