View Full Version : Program/Peratice for Crisis Response Team.
05-09-2004, 10:56 PM
I'm one of the training Trainers (get qualified to teach) for the CRTeam and I'm puting a program togeather for myself frist (to test it). Now for those who don't know what CRTeam is it is a Cell extraction, Riot control, and Group control Team of trained Corrections Officers for those task. This helps reduce liabilty and officer and inmate injury. but back to the goal. it's built on the double-D theriom. I don't have any Clubbells yet. but I'm with a gym that has the normal equipment. Am peratice powerlifting (mon) Deadlifts 3sets 5reps, Squat 3 sets 5reps, and Power cleans 3sets, 5reps. midday Worrier Wellness. PM pilates (with the wife). (tus) off. (Wed) Am powerlifting Benchpress 3sets 5reps, Push jerks 3sets 5reps, and a third but cann't remember it. midday worrior wellness. PM piltes. (thru) off. (Fir) Mondays. sat and sun off. on the powerlifting days I will also do cardio of 20min. it is still in planning phase. any ideas?
05-10-2004, 08:06 AM
If I may make a suggestion;
The demands of your job are of high intensity, low duration. They also demand a "whole body" usage rather than one particular muscle group over another.
See what you think about these ideas and where they might fit for you with those demands in mind;
Cardio work: try things like "burpees" for 2-3 minutes straight. Whole body CV demand....
Whole body connection; Starting off light, the overhead squat. If I were in your situation, I would eventually ease off the bench press and do more of the overhead squat as the weight got more demanding.
I can't think of a better exercise to connect the power of the legs into the hands. But do them CAREFULLY! If you lose structure, you will hurt something very badly.
In Coach Sonnon's book, he's got a great routine for folks in your kind of work for developing explosive power.
Not to mention you'll have crazy grip strength.
Hope this helps. Any questions, feel free to ask.
(and new NASM-CPT :D )
05-10-2004, 08:07 AM
Double-Density is both an AM/PM split and Density Training (with a sandwiched Warrior Wellness session.) I understand you've removed Density training from your variation on the approach.
It seems fine to do an AM/PM split with PL and Pilates, with a sandwiched Warrior Wellness session. Try it for 5 weeks and chart your results.
How do you intend to progress?
05-10-2004, 09:37 AM
Now that I'm at home with my training logs. the monday peratice is deadlifts, squats, and power snatch at 3sets 5reps. Wednesday then would be bench press, power cleans, and push jerks at 3set 5reps. I'm doing thses in a split (ig. mon- workout 1 wed-workout 2 fir- workout 1 mon-workout 2 so on...) I going to work up to more spp things like "burpees" and overhead squat. right now I'm laying the foundation improveing my genral fitness level. Well as far as progression I'm feel that I'll improve on power with PL recover and improve ROM with warrior wellness and with Pilates get some tone, stretch and pose. But what will happen who knows. But I'll keep you guys abreats. thanks of the input.
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