Strength and Physique

Q:  "James, I also read your program called  strength training for the police officer . I currently work for ICE/DRO. I don’t know if you had a chance to meet any officers from my agency, but in a nutshell we are the marshals of Immigration & Customs Enforcement. We do work in correctional environments as well as fugitive operations. Could you provide a simple and basic power lifting program to follow?" Thank you very much and stay safe. -CB My Answer:  Simple? Basic? You can't get simpler than the 3-5 Power Periodization program. If you want to adapt this program for powerlifting, then simply substitute the competition lifts (bench press, squat, deadlift) and assistance lifts, but stick to the basic parameters: Weeks 1 and 2: 5x5, 3 minutes rest, 5 days a week Week 3: 3x3, 5 minutes rest, 3 days a week Also, don't do squats and deadlifts in the same workout. Alternate between the 2 from workout to workout for your legs. Test for your 1RM during Week 4.

Q: My name is Chris; not sure if this email address is still monitored, but I was hoping you had some time to answer a couple questions and concerns regarding the article you wrote on BodyBuilding.com a couple years back entitled Return to Copland: Strength Training for the Professional Warrior . I am a 24 year old male from South Jersey and I am about 5' 10" and weigh around 145-150. I go to the gym 3 to 5 times a week and try to run or get some form of cardio in around 5 times a week. I am also desperately trying to gain weight which has been a very difficult obstacle for me.  Currently, I am in the hiring process to become a New Jersey State Trooper; I have passed their physical fitness test and the next step is to pass the written examination being held in the coming weeks. I did fairly well on the fitness test I scored a 19 out of 21 possible points, but I feel as though I definitely could've done a better job, and I don't think how I did will cut it in ...

Q:  "Hello my name is J. L., and I read an  article  with your name and your skills. I have a question: I was a police officer in PA, and I was released from the department, because I failed my 1.5 mile run. I am a stocky guy and running was never my favorite thing to do. Now I am going for another department, and of course I have to run. "Do you have any advice on what I can do to improve my run? I'm currently running a 9 minute and 30 second mile. And I have to run a 12 minute 1.5 mile. I run every other day and do strength training, and I am getting no where to achieve my running goal." JL My Answer:  I'm not the running expert. My fortes lie in strength training and in bodybuilding. If you're stocky, however, then you should really focus on losing some weight and dieting. Go on a vegetarian diet. If you have the discipline, then go on a vegan diet. Lose the weight training and just focus on running. I know this runs counter to my usual training and...

Q: I’m going to be applying for our department’s SWAT team.  Part of the physical test is a 2 mile run and pull-up test.  You got to do at least 2 pull-ups with 50 extra pounds.  Problem is I can’t even do a pull-up with just my body weight.  Sad, I know.   Any way I can train to do a pull-up? My Answer: If you are having problems doing pull-ups, then here’s how you should progress: Do you need to lose weight?  Obviously if you are overweight, then that makes it harder for you to do pull-ups.  So if you’re overweight, then embark on a fat loss program. If you can’t do any pull-ups, then you will need to do negative pull-ups to build up your strength:  Once you are able to do a pull-up,  then you’ll need to do high frequency training to increase your pull-up endurance.  Set up a pull-up bar at home and one at the office.  Every time you pass by the bar you do a pull-up or two.  Don’t go beyond 5 reps, just do a few ...

Q:   I want to employ your lat shock routine, but I am on a periodization routine.  I'm working upper and lower every other day. Instead of putting all 4 exercises in one day, then resting that part for a week, I'm doing it all week.   If I split up the lat work all week, will it still shock them into growth, or do they need all that work in one sitting?  Or should I do it once a week then the rest if the time do a lightweight lat workout?  Cause exercise done every other day would result in overtraining right? < -Brian My Answer:   The Wingspan Workouts are 4 different WORKOUTS. So you would not do all 4 in one day.  You can rotate through the 4 workouts through a length of 2 weeks, so that would mean 2 lat workouts a week. Or you can do one lat shock workout a week, so that would mean 2 lat workouts a week:  one lat shock workout, one light active recovery workout for the back. Q:    I was looking for a workout routine....

Q:  I am 19 years old and will be a sophomore in college this fall. I major in Criminal Justice and hope to one day become a law enforcement officer. I am 6 feet tall, 170 pounds, and in the worst shape of my life. I had back surgery for a herniated disc in January and haven't worked out since.  While browsing articles on law enforcement fitness, I read a piece you wrote for bodybuilding.com . I loved it. My surgeon has advised me to stay away from heavy deadlifts and squats for a long time. Basically, anything that could reherniate my disc is a big no no. In regards to the workout you listed, is there anything I could replace "high risk back" exercises with? My goal is to become as agile as I used to be, and I would also like to put on a few more pounds of muscle.  Thanks,  Jacob W. My Answer:  If you want to remove the deadlift and back squat from the RTC program , then I suggest you substitute cable pull-throughs and Bulgarian squats.  You will...

Q:  My name is Trey, and I am writing you today to see if by any way you could possible whip me in to shape with a workout. I would say I have maybe 2-3 months to get in to shape for the job demands. I work out now, but I feel like it's not getting me any where. I bust my ass when I go to the gym, but I see nothing different, so maybe you could refer something? Please help! Thank you. My Answer:  First off I have no idea what is your physical condition and physical conditioning.  Are you overweight, or are you looking to add more muscle? The problem I see with a lot of guys trying to get in shape is that they are not honest about what their condition is and what they need to do to remedy the condition.  I know a deputy who doesn't do cardio and was doing 5x5 to get in shape. I thought to myself, "Dude, you're diabetic and overweight.  You don't need to do 5x5.  You need to do higher reps and cardio." If you're trying to prepare for the physi...

Q: I found your Return to Copland workout on line. I am a 41 yr old lieutenant who is trying it. The workouts seem great so far. I'm looking for something to do on the off days. What do you recommend? Rest? Walking? Yoga? Thank you, Jimmy My Answer: Any of those are fine. I prefer doing mobility work on the off days. The following are exercises that I recommend to all tactical athletes (law enforcement, military, fire, EMS). Years of bearing the continuous load of your equipment (bullet resistant vest, duty belt) compresses your spine and constricts your torso movement. This often results in lower back pain as well decreased thoracic mobility. These mobility exercises will restore your range of motion: Single leg RDL

Q: Really loved your article on training police officers on Bodybuilding.com and thought I would reach out to you. I too am a full time police officer over in the UK. I've been on the job for five years, and I suspect we hold the same frustrations about fitness and health within the service. I am hoping to set up my own strength and fitness consultancy business in the near future as a bit of a side venture. I was wondering if you had any advice on setting this kind of thing up whilst also tackling the shift work. Have you any sporting aspirations yourself? How do you juggle working with training, eating and recovery? My aim with my venture is to start out initially by just offering my services for free to colleagues and friends and take it from there really. My background is in Sports Conditioning having completed a university degree some years ago. Do you guys have to do a fitness test every year? Are you given time to do any physical training? What facilities are...

Q: Great article on Bodybuilding.com !  I notice Week 3 is missing.  Would you recommend completing week 1-2 program in week 3 or is week 3 a week of no exercise? Would you utilize this program for training to become physically fit as an officer?  If so, then would you say 15 weeks of increasing intensity and weights be ideal (3 complete rotations through the program)?  Thanks in advance, Trina My Answer: Hi Trina, that's a typo.  Week 3 is actually Week 4.  So you do the first phase for weeks 1 and 2, then do phase 2 for weeks 3 and 4. You can go through 3 cycles of the program, which would constitute 12 weeks. Q: I'm just wondering if you had any routines or advice so I could get my blood flowing again. I used to do judo when I was a teenager but I broke my fibula when I was 20 and I've been kind of scared to work out again since my leg hurts when I stand around for too long- also I don't have any convenient access to a pool so swimmi...

Q:  I am retired NYPD. Little older now, ha ha. Your Hypertrophy for the Ectomorph program fits well into my abilities at this time. Happy to learn that reduced volume is best. I have a few old shoulder and elbow injuries that get aggravated by excessive volume. Nothing too serious, just annoying. Again, thank you for the program.  Which of your books do you recommend for a +65 guy? -RK My Answer: For the older bodybuilder I would suggest Neo-Classical Bodybuilding .  This book has a chapter on low volume training, which is more appropriate for senior bodybuilders.  This chapter reveals how that even though you train with low volume, you can still manipulate other program variables to sustain muscular growth. Q:  Just picked up a copy of Neo-Classical Bodybuilding , but it is definitely not geared to beginners. Any advice or routines for a beginner? Sudan My Answer: Make no mistake: most of my programs and books are meant for ...

Q:  I found your contact info on a police officers' bodybuilding article. I don't know if you could shed some light on my situation if you have the time. I currently am doing the Insanity program but am constantly questioning whether not it is really helping me physically. I don't know what you might suggest.  I am a full time city police officer and thinking about incorporating a weight training workout along with Insanity to build mass and strength. If you have any suggestions I am always open to new and better suggestions.  Thank you. Patrolman, Washington Police Department My Answer:  Question is what are your reasons for doing Insanity?  What do you hope to get out of it?  Fat loss?  Lose weight?  Get ripped?  Increase endurance? If you're doing Insanity for any of those reasons, then that's fine.  But Insanity is not going to get you big and strong.  I personally do not like aerobics classes or boot...

Q: I am just an avid reader of workout routines and am always trying to find new routines to do. I came across your routine on Return to Cop Land at  Bodybuilding.com because I too am entering the law enforcement profession and have found that routine to be easy to follow yet also intense. I was wondering if you had any other routines, or where else I can find other routines to follow especially one who is going into law enforcement?  Thanks, greatly appreciated!!! Jim G . My Answer: I have a number of routines and workouts in my books, but most of them are for bodybuilding.  I'm writing up a book on strength training for law enforcement, so keep an eye out for that. Now there's some debate as to whether sport-specific training is just a myth.  In other words, do law enforcement personnel need specifically designed strength programs, different from firefighters, military or athletes?  Or can they get by with any cookie cutter program? Like other tac...

Q:  I was hoping to get some advice on a quick (under 30 minutes) workout I could do at home before or after work. As you know, 12 hour shifts are a killer on the body, and sometimes after or before a night shift I just do not have the energy to go the gym. Is there a workout you could recommend I could do at home? I have a chin-up bar, Bosu ball and a barbell. I was thinking I could the gymnast pull-up/chin routine you have in one of your workouts, but not sure if that would be the most complete/all around workout I could do. Any help would be fantastic.  Thanks, Peace Officer,  Protective Services - Edmonton Zone My Answer: The gymnast's pull-up routine will cover the back and biceps.  If you want a full body routine, then add the following: Front squats Military press Push ups with the feet elevated on the Bosu ball   Q:   I was just wondering what its like to be both a cop and a personal trainer. I thought about doing that too. - Sage...

Hey James, I am an officer with CBP down at San Ysidro guarding the border and have really wacky hours. I have the drive for workouts and love working out, but my schedule doesn't always promise a lift everyday. I want to make sure my officer presence and size remains high, so I can take care of myself in a very hostile environment.   Do you have any advice/routines/diet plans for me to build mass? I'm 6', 210 and fairly solid, but I feel to have plateaued. I was attracted to your article about LEOs and workouts and got your email from there. Thank you for your time looking forward to hearing from you. Ben My Answer: I actually wrote a book specifically about how to train for an unpredictable schedule like that of law enforcement.  It's called Strength and Physique: Training for the Busy Bodybuilder . In this book I show you the least you can do to achieve mass and muscularity while still living a life outside the gym. It's meant for the modern d...

Q: I have enjoyed reading many of your articles and programs. I have just started my law enforcement career with a department in Hawaii, and I find my training lacking. You are completely right about the way academy's train recruits. That being said I have a long history in lifting. I have been training since I was in the sixth grade, but I now find it hard to train as I once did. I still workout 4 to 5 days a week. I love running and strength training, and I know it is a strange combo. I still have most of my strength but would like to transition to the types of programs you describe. In addition, my cardio usually consist of running a total of 10 to 15 miles a week. I am looking for programs as you described like the one in the  Copland article. I am having trouble finding more information on workout programs of this type. I would greatly appreciate your help with the type of program I need to not only perform my job to the best of my abilities, but feel better as well. ...

Q:  I am a detective in southern California and got interested in your website after reading your Copland article . Although I have been working out for years that program really helped, but with the heavy lifting I felt it in the joints and back. Yesterday I subscribed to your website and saw the post on Bodybuilding at 50 . Your comment on a smaller amount of volume and hitting each body part frequently sounds interesting. I would appreciate it if you could email me the ectomorph program . I was wondering if that would work and which of your books would work for an aging detective who wants to keep fit. I don't seem to be able to get more than 3 days of lifting in, was wondering if the Busy Bodybuilder is more for me. Thanks for your time and efforts. I appreciate your articles. -John My Answer: If you've been doing the Copland workout, then the Ectomorph program will serve as a nice follow-up workout. It is also easier on the joints, since you have to u...

Q:  Hello, my name is Mariah, and I am currently getting ready to try for the police department here in my city of Tucson, Arizona. I have heard of the changes in physical requirements for police officer recruits across the board, and I would like to step up my game to be able to pass the physical successfully.  I stumbled upon your blog online. I want to attempt your strength building routine. Would you be able to provide me some additional insight and tips I could use in my endeavor? Any help is appreciated.  Thank you and thank you for your service keeping the peace,  - Mariah  My Answer: If you haven't done so already, then you should find out what is the physical ability test for Tucson PD.  The best way to train for the physical ability test is to know what physical tasks you'll be tested on and then to practice those tests.  Unless they have updated the requirements, the Tucson PD physical ability test involves: 1.5 mile run Sit-ups (during one...

Q: I only have two 20 pound weights and nothing else. I was wondering what exercise routines you would suggest without weights. Thank you for your time. Best, Forest My Answer: Well if you're going to do calisthenics, then you should be doing variations of pull-ups, push-ups, dips, ab exercises and body weight squats.  This requires that you have access to a pull-up/dip station.  So you should either buy one, or you can workout at a playground or a workout station in a park. You may be able to build your chest and triceps with push-ups, and you may be able to build up your thighs with body weight squats.  But you won't be able to build up your back without free weights, machines or a pull-up station. I have a chapter in Neo-Classical Bodybuilding which goes over body weight only training. The general rule with body weight training is that you choose exercises in which you can perform anywhere from 3-20 reps.   If you can do more than 20 reps, then ...

Good morning, I work for the U.S. Marshals and am interested in starting a new workout program in May. Currently, I'm working on Asylum Insanity. I've completed Power 90, P90X and somewhat of Insanity.  While these programs are excellent, I'm interested in a program associated more closely with the work I do. I'd like to incorporate heavy weight training (squat, bench press, clean and press) along with cardio. My goal is not to be the most cutest or bulkiest. My goal is being able to stay in the fight without losing my stamina in order to maintain control of the situation.  If you're able to provide a workout plan or guidance on what exercises I should incorporate accurately, I'd appreciate it. V/R, Mike My Answer: Well I've written an article on strength training for cops , so give that a read. The program outlined in the article will develop real world strength and conditioning relevant to our line of work. The article also summarizes ...