LE Base – Beowulf
- Develops short duration work capacity, absolute strength, and multi-modal endurance.
- 6 training weeks, 5 sessions days per week, 25 total sessions.
- A majority of this program can be adapted for your individual level of fitness, time, and equipment availability.
- Appropriate for law enforcement officers preferring a garage gym program with sessions that can be completed in 45-60 minutes.
$29.00
PROGRAM OVERVIEW
This 6-week training program is specifically aimed at helping law enforcement officers achieve a high level of general fitness while gaining [or maintaining] upper body mass that is important for the job.
BASIC ASSUMPTIONS
Going into this training program it can be assumed that you are a relatively fit individual who has completed 3-6 months of our base and general fitness programming or who has at least 12 months of athletic training history. This 6-week protocol also assumes you can devote 4-5 days per week to training and you have access to, and experience with, commercial gym equipment (squat rack, barbell, plates, dumbbells, etc.).
*** Disclaimer - The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise or nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions.
By continuing with the program you recognize that despite all precautions on the part of Epoch Ascent, LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Epoch Ascent, LLC and its representatives, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.
To effectively complete this program you'll need:
- Sandbag (pick 2 from the available options) women = 25/40/60lb // men = 40/60/80lb
- Pull-up bar
- Stopwatch with interval timer
- Track, road, or flat trail access with known distances
Equipment useful to have:
- Rower, skierg, assault bike
- Light to medium resistance band
- Foam Roller
Who is this program most appropriate for?
This training program is most appropriate for federal and state law enforcement officers who'd like to achieve a high level of general fitness and additional upper body mass that is useful for the job.
How long are the training sessions?
The strength sessions are structured in a way that can be completed in 30 minutes or less. The endurance based training sessions vary, but should be completed in under 30-120 minutes except for the occasional long hikes.
Why do some of the sessions show 2-3 and 3-4 blocks?
The range of blocks allows for each individual to scale session intensity and length based on whether they’d like a little more, or a little less.
What is your advice on nutrition?
See out FAQ page for some of our basic guidelines concerning nutrition.
How should I train if I cannot maintain a 5 on, 2 off schedule?
It is ideal that you train 5 days in a row with 2 full days off for rest. If you miss a session for some reason, avoid skipping ahead and start again where you left off and complete the sessions in order throughout the plan. If you miss more than a few days in a training week you should start that training week from the beginning in order to get the most out of this training program.
I have more questions, where can I have those answered?
Please email us at training@epochascent.com
