Posted by Shane Huston. I have entered the the 2012 Police and Fire games. The event I am competeing in is the TCA this includes the following events.
5 K Run
Shot Put
100 Meter Dash
100 Meter Swim
20 Foot Rope Climb
Bench Press
Pull-ups
Obstacle Course
For the 5 K and the 100 M dash I have been running out by Lake Lowell 5 miles on Mondays and Wednesday. Ive been trying to cut down on my time. I average about 40-45 minutes. On Fridays I run intervals on the treadmill between 3-4 miles. I am shooting for around 25 minutes on my time.
I have also been swimming laps at the rec center on Fridays. I have no idea where I'm at with my time.
I have not really trained on the shot put yet. Rod Herman is planning on giving me a few tips. I'm hoping my lifting routine will be a good start.
I've been climbing the rope at the rec center about once a week. I haven't timed myself but I'm hoping for about 8-10 seconds.
I've been going heavier on the bench I'm hoping I'll get 300
Below is an example of my workout over a two week period.
Sunday: Shoulder and arms/ Abs
3 sets
Lateral Pour
Incline curls
Arm extensions
Dumbell Press
Alternating curls
Push Downs
Back Flys
Alternating Hammer curls
Decline scull crusher
Weighted circles
In and Out curls
Tate Press
Front Dumbell raise
Concentration curls
Cable one arm extention
Wide Shrug
Hammer Curls
Cable incline
Kettle ball Sumo High Pull
Monday: Run 5 miles
Tuesday: Chest and back/Abs1.
Bench
Wide pull ups
Bench
Close grip pull downs
2.
Incline bench
Back lat pull downs
Close grip bench
One arm rows
3.
Decline
Seated rows?
Dumbell flys
Stiff leg deadlift
4.
Peck flys
Straight arm lat pull downs
Dumbell pull over
Chin ups
3 sets
Wednesday: Run 5 miles
Thursday: Shoulder and arms
2 sets
Friday:Sunday: Chest and back/abs3 sets
1.
Bench
Wide pull ups
Bench
Close grip pull downs
2.
Incline bench
Back lat pull downs
Close grip bench
One arm rows
3.
Decline
Seated rows?
Dumbell flys
Stiff leg deadlift
4.Peck flys
Straight arm lat pull downs
Dumbell pull over
Chin ups
Monday: Run 5 miles
Tuesday: Shoulder and arms/abs3 setsLateral PourIncline curls
Arm extensions
Dumbell Press
Alternating curls
Push Downs
Back Flys
Alternating Hammer curls
Decline scull crusher
Weighted circles
In and Out curls
Tate Press
Front Dumbell raise
Concentration curls
Cable one arm extension
Wide Shrug
Hammer Curls
Cable incline
Wednesday: run 5 miles
Thursday: Chest and back/legs2 sets1.Bench
Wide pull ups
Bench
close grip pull ups
Wall squats
2.
Incline bench
Back lat pull downs
Close grip bench
One arm rows
Wall squats
3.
Decline
Seated rows?
Dumbell flys
Stiff leg deadlift
Leg extensions
4.
Peck flys
Straight arm lat pull downs
Dumbell pull over
Chin ups
leg curls
leg press
calf raises
Friday:swim 20 laps
Interval 3-4 mile sprint
Saturday: rest
Lateral Pour
Incline curls
Arm extensions
Dumbell Press
Alternating curls
Push Downs
Back Flys
Alternating Hammer curls
Decline scull crusher
Weighted circles
In and Out curls
Tate Press
Front Dumbell raise
Concentration curls
Cable one arm extensions
Wide Shrug
Hammer Curls
Cable incline
