Getting into Shape Program for ATF, DEA & FBI Applicants
The best workout routine for those applying to become a federal police officer (ATF, DEA, FBI) is one that incorporates strength training and cardiovascular endurance. The normal hiring procedure requires an applicant to pass the physical fitness test (PFT)before he/she can become a law enforcement official under the federal government umbrella.
All three federal government agencies (ATF, DEA, and FBI) have a physical fitness test that potential prospects must successfully complete with a satisfactory score before moving ahead in the selection process. If a prospect is overweight or out-of-shape, their chance of passing the PFT test is zero.
One of the reasons prospective applicants fail the physical fitness test is not because of laziness, but rather a lack of fitness knowledge about how to effective train for the law enforcement fitness physical test.
To get into great shape for the PFT, I recommend that a candidate follow a police specific workout program specifically designed for the ATF, FBI, and DEA fitness standards. You don’t want to get a one-size-fits all workout routine that was never created for law enforcement in mind. You’ll either build too much muscle that will hinder your run time or you’ll get so weak that you won’t be able to do ten simple push-ups.
Here’s a workout routine that works for the ATF, FBI, & DEA fitness standards:
A great law enforcement workout routine is one that incorporates both resistance training and cardiovascular improvement exercises. There are a wide variety of fitness programs I can think of that include both, but the one I think will produce the most results in the shortest amount of time without weights is bodyweight exercises. The idea that you can’t get into shape without equipment is untrue. In fact, if you know what you’re doing, you can get into great shape doing body weight exercises.
Here are just a few body weight workouts that will do the job fast!
Core Group of Bodyweight Exercises
Using only your body weight, there are many different types of exercise combinations that can be accomplished. Here are a few examples of the exercises that have given me great results. Most bodyweight exercises require you to make compound movements throughout your routine. You will achieve far more muscle growth when you do compound movements. Consider the muscles that are used to do isolated exercises such as bicep curls and bench presses, yet when you do bodyweight exercises such as pull-ups and push-ups, you use a wider range of muscle groups.
The burpee is an exercise that will give you a full body workout. You start off in a standing position, move to a squat and then throw your legs into a push-up position. One you complete a push-up, you need to quickly bring your legs back into the squatting position and jump up to stand again. This combination will give you a fantastic arm and leg workout and will give you some excellent cardio work as well.
Upper Bodyweight Exercises
Perhaps the top staple of any bodyweight routine is the pull-up. You just need something to hang from in order to do it. A wall-mounted pull-up bar will fit the bill for this exercise. You can do several different types of pull-ups such as the wide grip, narrow grip, overhand grip, and the underhand grip to name a few.
Another great exercise is the “dip” which can be completed between two chairs or any other supportive type of object. If you want to go all out, there is a machine called a dip station that you can use too. To complete a dip, just lower your body until your arms are parallel with the ground and then push back up. Dips will work your triceps and your chest muscles.
Another staple exercise is the push-up . It would be impossible to find a successful bodyweight routine that did not have push-ups as a key element. No equipment or other objects are required to complete a proper push-up. As with the pull-ups, there are many different types of push-ups that you can do to mix things up such as decline push-ups, which work the upper chest; closed grip push-ups that work the triceps; as well as wide grip, dive bomb, one-armed, Hindu and even regular push-ups.
Lower Bodyweight Exercises
One more element that you need to know about are squats. All you need to do is squat down, stand back up and repeat. If this is too easy for you there are other moves. You can try out one-legged squats or even squat jumps.
For extra lower bodyweight exercise, you should try out a variety of plyometric exercises. These include lateral jumps, depth jumps, leap ups and step ups. All of these exercises help to increase strength in the calf, hamstring, and quad regions.
Ab Exercises
If you really want to help your abs get in shape you can forget about crunches. By utilizing a simple plank routine you can achieve much more. A lot of people think that planks are just a yoga type exercise. However, you will see amazing results if you can do left, right and straight planks for up to 3 minutes each position.
Once again, you won’t need any fancy equipment or a lot of space to accomplish these exercises. This is the core foundation of what a law enforcement body weight workout routine is based on. Start using your bodyweight to build a fitness test ready physique today. The best way to get started and get into incredible shape is to Download a Law Enforcement Specific Workout Program. Good Luck!
