Depending on schedule…two times I week minimum I hit a combo of something from olympic and powerlifting. Cleans (or variations), squats superset with low rep box jump, trap bar deadlift, RDL, reverse hypers, and for upper body bench with chins and rows…if you are cleaning, high pulling, snatching, shrugging, deadlifting, and chinning without straps, your grip gets plenty strong (trust me).
You will get plenty explosive from these lifts, and you will build up plenty of core strength (no belts please!). Conditioning is the hardest thing for me to work on because I just plain dont like it…and my shoulder is too banged up to do MMA anymore (as well cost and time constraints), but anyone who has done some MMA, boxing, kickboxing, or grappling well knows its great conditioning and gives you some go to moves on the street.
For conditioning dynamic warm up drills, speed ladder, short sprints, sled drags, tire flips, or something I did to prepare for SWAT school Id set up a circuit of 5 reps clean and jerk, to box jump 5 reps, to trap bar deadlift 8-10 reps, then go sprint on the treadmill for 1 minute…rest, repeat…worked wonders and I handled the half mile run in BDUs, boots, tac vest, shotgun, with no problem…and the O-course at Quantico, NATO course, Yellow Brick Road, no issues compared to guys who had been doing bodybuilding+slow steady state cardio stuff…and I HATE running/cardio/conditioning stuff…
I better get my butt back to conditioning because after SWAT school I quit doing it all and just went back to cleaning, squating, deadlifts, reverse hypers hahah to celebrate…so Im planning on getting back into sprint and agility drills in interval fashion, or I throw on my Xvest with 20-40 pounds and go for a walk/run/stairs workout.
These workouts might be easier for me to do because I have all the toys at the varsity weightroom I strength coach at on days off. But Im in the middle of working with my old strength coach boss and best friend, Steve Plisk (for those of you into the NSCA or USAA lifting material or S&C journals would know him), on making sports specific workouts for LEOs…he works private sector now and wants to help cops from making the typical pay some meathead personal trainer at Golds and get some fitness routine for the street when really one should be training as AN ATHLETE!!!
Anyone interested in a possible S&C seminar for LEO let me know, if it happens it will be in CT right outside of NYC because that is where Plisk is now. He is entertaining the idea of bringing Tony Blauer in as well to do some DT stuff (I did some DT courses back in the day with Tony and think his system works well with the types of shooting stances my agency as well Storm Mountain does where I lived for a summer).
Better yet, anyone in the DC Metro area who is on here and wants to do some training let me know!! Id love to have some cop/firefighter/military partners to fire it up with!!!