Physical Fitness of Adolescents Does Physical Fitness Decline During Adolescence
YOUR PHYSICAL FITNESS TRAINING Handout - … · Page | 1 YOUR PHYSICAL FITNESS TRAINING STARTS...
-
Upload
nguyentuyen -
Category
Documents
-
view
218 -
download
0
Transcript of YOUR PHYSICAL FITNESS TRAINING Handout - … · Page | 1 YOUR PHYSICAL FITNESS TRAINING STARTS...
![Page 1: YOUR PHYSICAL FITNESS TRAINING Handout - … · Page | 1 YOUR PHYSICAL FITNESS TRAINING STARTS BEFORE THE ACADEMY Greetings, Thank you for your interest in serving our …](https://reader031.fdocuments.in/reader031/viewer/2022022613/5b9d56cc09d3f275078c2a62/html5/thumbnails/1.jpg)
Page|1
YOURPHYSICALFITNESSTRAININGSTARTS
BEFORETHEACADEMYGreetings,
ThankyouforyourinterestinservingourcommunitythroughtheJacksonvilleSheriff’sOffice.YoursuccessorfailureattheAcademydependsonyou.Sostartpreparingnow.OurlargestpercentageofdropoutscomesfrompoororlackofphysicalfitnesstrainingbeforetheAcademy.Wehitthegroundrunningfromdayoneanditisincumbentuponyoutotakeresponsibilityforyourownphysicalfitnessnow.AttheAcademywefollowthe“CrossFit”modelofphysicalexercisethatfocussesoncorestrengtheningandcircuittrainingtoincreasestaminaandstrength.Emphasisonstamina!Simplyliftingweightsandspeedwalkingwillnotproperlyprepareyou.OnthefollowingpagesaremanyofthecoreexercisesthatyouwillencounterwhileattheAcademy.Thenumbersofrepsandtimeslistedarenotsetrequirements.TheycanfluctuatedramaticallywhileattheAcademy.ThesearejustsuggestionssothatyoucansetgoalsforyourselfbeforetheAcademy.
***IMPORTANTNOTE***
**BEFORESTARTINGANYPHYSICALTRAININGPROGRAM,YOUSHOULDCONSULTWITHYOURDOCTORTOENSUREYOUDONOTHAVEANYUNKNOWNMEDICALCONDITIONS.THISIS
STRONGLYRECOMMENDED.DISCUSSTHESEEXERCISESWITHYOURDOCTOR**
**EXERCISINGONASOFTSURFACEISRECOMMENDED(FOAMMATORTOWEL**
• RUNNING:o Youshouldbeabletoruncontinuouslyfor1.5mileswithoutstopping.
• PUSH-UPS:o 25repsinarow
![Page 2: YOUR PHYSICAL FITNESS TRAINING Handout - … · Page | 1 YOUR PHYSICAL FITNESS TRAINING STARTS BEFORE THE ACADEMY Greetings, Thank you for your interest in serving our …](https://reader031.fdocuments.in/reader031/viewer/2022022613/5b9d56cc09d3f275078c2a62/html5/thumbnails/2.jpg)
Page|2
• SIT-UPS:o 25repsinarow
o
• “TALIBANS”
o 10repsinarow
• PARATROOPERS:20repsinarow
![Page 3: YOUR PHYSICAL FITNESS TRAINING Handout - … · Page | 1 YOUR PHYSICAL FITNESS TRAINING STARTS BEFORE THE ACADEMY Greetings, Thank you for your interest in serving our …](https://reader031.fdocuments.in/reader031/viewer/2022022613/5b9d56cc09d3f275078c2a62/html5/thumbnails/3.jpg)
Page|3
• PLANKS:Inplacefor1minute
• PULL-UPS:5REPS
• PULL-UPS:5REPS(Assisted)
• PULL-UPS:5REPS(Machineassisted)
• PULL-UPS:Correcttechnique
![Page 4: YOUR PHYSICAL FITNESS TRAINING Handout - … · Page | 1 YOUR PHYSICAL FITNESS TRAINING STARTS BEFORE THE ACADEMY Greetings, Thank you for your interest in serving our …](https://reader031.fdocuments.in/reader031/viewer/2022022613/5b9d56cc09d3f275078c2a62/html5/thumbnails/4.jpg)
Page|4
• GRIPSTRENGTH:o IncreasingyourgripstrengthwillgreatlyassistyouwithpassingtheFirearms
portionoftheAcademy.o Type1:Farmer’sWalk-Carryaheavyweightineachhandoveradistance:
o Type2:StraightArmHang:Hangstraightarmedfromapull-upbarfortime.
o Type3:Useahandgripperorsqueezeatennisball.
• CIRCUITTRAINING(CROSSFIT):o Alternateyourexercises-Forexample:
• Doastraight1milerunoneday• Onanotherdaycombineyourrunwithexercises.
o Forexample:Runa¼milethendo10pushups,runanother¼milethendo20sit-ups,etc…).
o Combineexercisestoformacircuit-Forexample:§ Do10pushupsfollowedby10sit-upsfollowedby10paratroopers.Then
restforamomentandrepeat.• ALWAYSSTAYHRDRATED
o Floridaishotandhumid.Drinkplentyofwaterbefore,during,andafteryourworkout.
Wewantyoutosucceedwithyourcareergoals.MakesureyouproperlyprepareyourselfbeforetheAcademy.
Ifyouhaveanyquestions,pleasecalltheAcademyat904-713-4900.
***IMPORTANTNOTE***
**BEFORESTARTINGANYPHYSICALTRAININGPROGRAM,YOUSHOULDCONSULTWITHYOURDOCTORTOENSUREYOUDONOTHAVEANYUNKNOWNMEDICALCONDITIONS.THIS
ISSTRONGLYRECOMMENDED.DISCUSSTHESEEXERCISESWITHYOURDOCTOR**
**EXERCISINGONASOFTSURFACEISRECOMMENDED(FOAMMATORTOWEL)**
![Page 5: YOUR PHYSICAL FITNESS TRAINING Handout - … · Page | 1 YOUR PHYSICAL FITNESS TRAINING STARTS BEFORE THE ACADEMY Greetings, Thank you for your interest in serving our …](https://reader031.fdocuments.in/reader031/viewer/2022022613/5b9d56cc09d3f275078c2a62/html5/thumbnails/5.jpg)
Page|5