LEO-fit Program Overview

LEO-fit Program Concept
As cops we understand that it is never easy to get and/or stay in good physical shape. We know from experience it can be expensive, time consuming, confusing and you may not get the results you want. This is where our workout program comes in. LEO-Fit is and always will be free. It is time specific, straight forward and if you need help the LEO-fit team is always here to clear up any confusion. If you commit to this program you will get the results, it all depends on your commitment and effort levels.

LEO-Fit was developed to provide the law enforcement officer the best strength and conditioning program possible with limited resources.  The program is intended to be an extremely intense strength and conditioning fitness program. 

Fitness Model
Each week there will be 4 workouts posted on Sunday evening. Each workout should only take approximately 30-45 minutes. Each workout has 3 components to it: warm-up, strength and workout. We realize everyone has different schedules and days off, so we will not recommended a certain day schedule, however we highly recommend that you schedule in rest days for your body to recover.

Warm-ups Session
In order to help prevent injuries and to maximizes your bodies response to the training program we recommend a 10 minute warm-up (listed below) prior to the strength and workout session. 

5 minutes-     walking/jogging 
Neck rotations (both directions)
Arm rotations (both directions)
Knee rotations 
Ankle rotations
10- straight leg toe touches 
10- air squats
10- push-ups
*any other stretching

If you have any questions related to the warm-up section contact Craig at Warm-up Questions

Strength Session 
Proper form with the appropriate weight is essential in getting stronger and to avoid serious injury. Links with video demonstrations of proper lifting forms are listed in the fitness resources tab at the top of this page. The strength session is broken down into four main power lifts. 

Back Squat
Target muscles (quadriceps- rectus femoris, vastus intermedius, vastus medialis & vastus lateralis/ gluteus maximus/ and adductor magnus- anterior & posterior heads)

Standing shoulder press
Target muscles (anterior deltoids, lateral deltoids, serratus anterior, upper pectoral, Upper & middle & lower trapezuis, triceps, short head of biceps & long head of triceps and levator scapulae)

Deadlifts
Target muscles (erector spinae, gluteus maximus, quadriceps, calves, hamstrings, trapezius, rhomboids, abdominals and obliques)

Bench Press
Target muscles (pectorals, posterior deltords, rotator cuff, rhomboids, serratus anterior and triceps)

This program follows the Windler 5-3-1 strength system which consists of a 4 week programming cycle. In order to use this programming cycle you will need to figure out your one rep max lift in each of the four power lifts. After finding out your one max rep you will then need to calculate that weight into a 90% working weight.

EXAMPLE:
your 1 rep bench press is 225lbs
225 X .9 = 202.5 (round up) 205lbs

After calculating all four of your power lifts 90% working weight you will then use that working weight number to calculate your working percentages for the entire four week cycle.

EXAMPLE:
90% working weight 205lbs
205 X .65% = 133.25 (round up) 135lbs

At the start of each new 4 week cycle you will add 10lbs to your 90% working weight of your back squat & deadlifts
At the start of each new 4 week cycle you will add 5lbs to  your 90% working weight of your shoulder press & bench press.

EXAMPLE:
205lbs Bench press 90% working weight (weeks 1-4) next 4 week cycle it will be 210lbs.

The four week program prescribes the following sets, reps & percentages:
Week 1-  2 light weight warm-ups sets of 5 reps
                1 set of 5 reps at 65% of your 90% working weight
                1 set of 5 reps at 75% of your 90% working weight
                1 set of 5+ reps at 85% of your 90% working weight
EXAMPLE 205lbs (90% working weight) X .65 = 133.25 (round up) 135lbs.

Week 2-  2 light weight warm-ups sets of 5 reps
                1 set of 3 reps at 70% of your 90% working weight
                1 set of 3 reps at 80% of your 90% working weight
                1 set of 3+ reps at 90% of your 90% working weight
EXAMPLE 205lbs (90% working weight) X .70 = 143.5 (round up) 145lbs.

Week 3-  2 light weight warm-ups sets of 5 reps
                1 set of 5 reps at 75% of your 90% working weight
                1 set of 3 reps at 85% of your 90% working weight
                1 set of 1+ reps at 95% of your 90% working weight
EXAMPLE 205lbs (90% working weight) X .75 = 153.75 (round up) 155lbs.

Downloading Week 4-  2 light weight warm-ups sets of 5 reps
                1 set of 5 reps at 40% of your 90% working weight
                1 set of 5 reps at 50% of your 90% working weight
                1 set of 5 reps at 60% of your 90% working weight
EXAMPLE 205lbs (90% working weight) X .40 = 82  (round up) 85lbs.

**NOTE** The last sets of weeks 1,2 &3 is 5+, 3+ or 1+. This indicates to do as many reps as possible for that set. If you do not have a spotter during these lifts be very careful not to hurt yourself. Also take at least 3 minutes between each set. You can also find a 1 rep max percentage chart in the fitness resources tab at the top of this page. 

If you have any questions related to the strength section contact Nick at Strength Questions

Workout Session
Each workout has three different levels
Rookie (just starting)
Officer (workouts regularly)
LEO-Fit (Advanced) 

All three levels will be doing the same type of workout but it will be altered by weights, reps ect. To get the maximum results from the workout you must give your best effort. Do all the exercises as fast as possible while keeping proper form. Most of the workouts are preformed for time. Meaning you will need to run a stop watch in order to track how long the workout takes you from start to finish. We also encourage you to keep a journal so you can track weight lifted in the strength session and your workout results. 

If you have any questions related to the workout section contact Nick at Workout Questions