Add a Push-Up Day

Increase your chest development and strength with the PUSH-UP!

Even if your working your chest hard, pick a day and add 100 push-ups to the mix. Do them in as few sets as possible with as little rest as possible. Also changing the type of push-up by elevating the feet or hands (incline/decline) can help and shock the muscles into growth.

2 Rules to follow:

1. If its easy change it so it's not.



2. When you can do 60 in the first set without stopping, do 150 total.

Order of Exercises

1. Do exercises for large muscle groups (chest, back, hips/thighs) before smaller muscle groups (triceps, biceps, lower legs). For instance, do triceps after chest or biceps and forearms after back.


2. Alternate push and pull exercises (supersets).


3. Do multi-joint movements such as bench press before single joint movements. Start your routine with lat pulls and end the day with bicep curls.

The Warrior M20s flashlight 320 lumens

Flashlights have come a long way in the past few years as LED technologies have taken off. If you take a look around chances are you will find several quality lights out there you have never heard of. Most of these lights offer more light for a fraction of the price of long time police favorites like streamlight and surefire.

Olight is one of those lesser known manufactures that are making lights that out perform the old favorites at a fraction of the cost. I have been using a Warrior M20s from Olight for a couple of weeks now and it's a great light for $70.00. It has 4 setting counting a very powerful and disorienting strobe that can be accessed with a instant on switch located on the side of the tail cap. With a maximum output of 320 lumen, it is in a class of its own when it comes to light output. In that price range in a surefire you would be looking at 11o lumen range, you would have to more than double the price to get close to that kind of output.

Shown in the middle of this lineup, the Olight Warrior features a instant on strobe switch, pocket clip and stainless steel striker type bezel. It is capable of using several popular batteries including CR123 batteries or rechargeable 18650. I'm looking for a good deal on the rechargeables now. The light can run for 4 hours on high (320 lumens), 12 hours on medium (120 lumens), and 150 hours on low (9 lumens). Olight seems to stand behind their lights and they are offer several accessories with the light like filters, 2 different reflectors, a weapon mount and a remote switch. The Olight uses the newest LED bulb which produces a bright white light and helps with the runtimes.

CONS:

• Not easily recharged and limited only 4 hours of runtime on high. The biggest draw that streamlight offers is the ease of recharging the light and the ability to put out for basically a full shift.


• May take some time to find duty gear or a way to carry the light on your belt that you like. The endless amounts of duty gear options for the surefire and streamlight models you won't have that problem. Some carriers for the more popular lights will work with the M20, it just takes a little hunting. I have been using the Maxpedition light holder, shown below.


• The instant on switch for the strobe is a great feature and makes the light usable as a distraction device and even defense, but it is all but impossible to locate the switch quickly. I am not sure what the answer is to that problem, if it was more tactile or larger it could help, but it could increase the likely hood of accidental activation.

LIKES:

• Well made


• Waterproof


• Compact and bright


• Multiple Battery options


• Easy to adjust light output


• Customizable with removable pocket clip, bezel and tac ring.


• Quality accessories like filters, mounts and switches

Health Reform Law and your favorite lunch spot....

If you think the health care reform bill had nothing to do with your lunch, think again. A little noticed national calorie labeling rule tucked into the legislation assures that within a couple of years, everyone who walks into a chain restaurant will see calories counts displayed alongside the price of a meal.

The public health concept is twofold. Making restaurants post calorie counts might drive them to compete with healthier menu items instead of just on price and taste. And if customers learn that a Whopper is 670 calories and a caramel Frappucino is 380, they might make different choices.

New Yorkers have been living with highly visible calorie counts on chain restaurant menus for a couple of years. The results have been mixed at best.

Although the federal law is based largely on the one designed by the New York City Health Department, there are difference.
The rules about where the calories counts have to be at drive-through menus have been tightened. And the law only applies to chains with 20 restaurants or more. The New York law applies to chains with at least 15 restaurants. The change was requested by the National Restaurant Association, which wanted uniform standards nationwide.

Sixteen other states and localities have passed similar laws, and more are pending. The national law will supersede the local laws. So the Centers for Science in the Public Interest, which began a campaign for nutrition labeling at restaurants seven years ago, is suggesting people who worked for the fast food calorie labeling law turn their attention to getting calorie counts listed at cafeterias in hospitals and government buildings.

Reprinted from The New York Times, Kim Severson 3/23/10

I want to be a cop.....

I read and take part in a few "forums", I think they can be useful, full of information and fun. Jeep Forums, Fitness Forums, Gun Forums, etc., I'm a forum junkie.
I came across an interesting thread in a jeep forum's off topic section lately. A member was wanting to change his career and go into local LE at the age of 33 and he was looking for advise.

The response from other members, some cops, some not, seemed strange and hollow to me. A few suggested being a firefighter over a cop, some advised to start in other fields like corrections.

This was my post
Some things to consider:
# SOME PEOPLE WILL THANK YOU
# SOME PEOPLE WILL HATE YOU WITHOUT EVEN KNOWING YOU
# YOU WILL SEE DEATH AND HEARTACHE
# YOU WILL SEE HOW THE SYSTEM FAILS MOST PEOPLE AND HELPS A FEW OTHERS
# YOU WILL PUT YOUR LIFE AND SAFETY AT RISK
# YOU WILL SLOWLY GROW TO HATE AND DISTRUST MOST PEOPLE
# YOU WILL BE BORED MOST OF THE TIME
# YOU WILL FIND SOME GREAT BROTHERS TO WORK WITH
# OTHER PEOPLE WILL TREAT YOU DIFFERENT, YOU ARE THE COP AT THE PARTY
# YOU WILL SEE OTHER COPS THAT MAKE IT DIFFICULT FOR EVERYONE
# YOU WILL MAKE A LOT OF MISTAKEs; IF YOUR LUCKY YOU WILL GET SECOND CHANCES
# YOU ARE HUMAN BUT OTHERS WILL NOT UNDERSTAND THAT
# YOU MUST WANT TO DO THE JOB
# IT IS LIKE NO OTHER JOB ON THE PLANET, FOR GOOD AND BAD

My 2cents

Sneaky Bags from www.sneakybags.com

My MSAR with the small rifle bag and active shooter bag.

Equipment Heads-up!

I just came across a line of products that seem like a great idea and thought I would share.

I'm not ate up with the Tacticool look of most police products. I like taking a below-the-radar approach if it is possible.

The idea behind Sneaky Bags, is not to attract undue attention, hence the "Sneaky" part. The popularity of "blackops" super tactical products is all over the place. You can get tactical cell phone holders and active shooter bags to carry all your gear. The problem with most of these items are the attract attention and look the part. There is nothing wrong with this, sometimes function over form is necessary, but, there is something to be said for a quieter approach.

These products from Sneaky Bags maintain a high degree of function while not attracting a lot of "look at me, I have a rifle" attention.

I have been using a small rifle bag and an active shooter bag from them for over a month now and I can say that I am liking the "sneaky tactical" side of these bags. They are well made in the USA.

Check them out and think about how it can be tactical to go unnoticed.

Goal Setting

If your going to lift weights, then ask yourself, "What's my Goal?"

MUSCULAR ENDURANCE: The ability of a muscle or group of muscles to perform repeated contractions against light loads for an extended period of time.

• Use lighter weights, complete 3-4 sets of 12-15 repetitions, take a shortened rest period of 60 seconds or less between sets

MUSCULAR HYPERTROPHY (GROWTH): Increase in muscle size and mass.

• Use a moderate to heavy weight complete 2-4 sets of 6-10 reps; rest 30 to 90 seconds between sets

MUSCULAR STRENGTH: The maximal force a muscle or group of muscles can generate in one maximal effort.

• Use heavy weight; complete 3-8 sets of 1-6 reps, rest 2+ minutes between sets

Chances are, if your lifting weights already then your doing something along these lines. The best option is to rotate every 4 weeks or so, from one method to another.

The Uniform and Command Presence, A RANT!

First, I don't mean any disrespect to anyone.
With that said, I do think that public image in the uniform is important. I have had civilians come up to me on numerous occasions asking why there is obviously no "physical fitness requirements to stay in law enforcement"?


That is a hard question to answer, because most people know to get into LE, and make it through most academies, you need to be in some kind of shape. The common question is why doesn't this continue? If the public see this, then administrators must see it also. Right?

Yes and no. The problem with making department wide fitness requirements is no one can be exempt. That means, big boy sitting at the top as to comply. Not a big deal, but what if he doesn't? What if the patrol guy doesn't? Are you going to let someone use a medical exemption for a "fitness" requirement? If they can't maintain a basic amount of fitness, can they do the job? Sounds like someone might get sued.

The truth is, Americans are overweight, so cops are overweight. The choice has to be the officers, you have to do it yourself.

KNOW THIS; THE PUBLIC SEES IT, THEY RESPOND TO IT, IT EFFECTS YOUR ABILITY TO DO YOUR JOB! IT TAKES AWAY YOUR COMMAND PRESENCE IT PUTS YOUR SAFETY AT RISK!





While I'm on the soap box: If your a "big boy" and think that extra 150 lbs your carrying around makes you a badass and intimidates the bad guy, your wrong! If your out of breath after you walk up a flight of stairs or up to a violator's vehicle, then you have displayed how weak you are. You have left yourself open to resistance, whether it be verbal, mental or physical.

Get in shape!

Change Things UP!

SUPERSETS/CARDIO/TREADMILL/BIKE/JOG/GROUP CLASSES/HEAVY LIFTING/HIGH REPS/LOW REPS/NEGATIVES/SLOW REPS/SPORTS/SWIM/HIKE/YOGA/BOXING/ETC.

You have to mix up your program if you want to see results, avoid injury and keep your body burning calories at its max.

Change your program up every 4 weeks at least and any day that you need a change make it.

BURN MORE CALORIES/BUST PLATEAU/REACH FULL GROWTH POTENTIAL/INCREASE ENDURANCE/STAY MOTIVATED/HAVE FUN/GET CUT

BE YOUR BEST

Not all "Weight Problems" are the same

Not everyone is looking to lose weight, some need to gain or maintain body mass. I know what some of you are thinking, "poor bastards." But, it can be a real problem for some.

If you are active and underweight it becomes even more important for you to maintain a nutritionally consistent diet. For individuals that are training hard and not seeing results, look at your protein intake. Your body may already be in a metabolic overdrive, throw in some exercise, and you may see a dangerous drop in body weight, recovery and energy levels. Focus on meals that are higher in calorie but try to keep simple sugars and bad fats down. This will help you maintain and gain quality mass and prevent belly fat.

Some options:

Fruits and Nuts are high in calorie, natural sugars and fats.

Meat (lean) and Potatoes make a good combo.

Spread out your calories and include a few extra snacks.

Protein Bars and supplements might be a good easy option for you.

Genetics and be a difficult obstacle for everyone, but you can put up a good fight and achieve your goals. You do have a GOAL, right?

Increase Strength on the Bench

Negatives

Having trouble breaching that plateau on the benchpress? If you have access to a Smith Machine give negatives a try.

Set up a smith machine with a bench and heavy weight that you can bench maybe twice in a regular fashion. Have your partner do most of the lifting phase and you resist the negative (downward) phase of the lift. Try for a count of 5 before the weight touches down. Use the machines safety stops to prevent the weight from touching your chest.

Superset Extra:

On Bi- Tri day throw in:

1 set of dips, as many reps as possible, followed up by one set of pull ups, as many reps as possible- Repeat this for 5 sets.

SUPERSETS

Supersetting is a great way to bust through a routine or to move to the next level in your training. It is considered more advanced method of training. Basically, supersetting is moving from one exercise to another with no rest. The exercises can be for the same muscle group or different muscles, often opposing, like chest and back or bicep and triceps.

Advantages:

saves time

increase intensity

overload muscles

variety

Examples:

Pre-exhaustion sets: Doing a isolation movement like one set of LEG EXTENSIONS followed by a compound movement like one set of SQUATS. Repeat this for a total of 4 sets each.

Opposing Muscle sets: Combining one set of bench press followed by one set of dumbbell rows. Repeat each set 4 times.

Supersets can be a challenge and might require more rest and you should maintain a higher heart rate during your workout.

Lunch

I'll just grab something fast!

How about an Arby's Ultimate BLT Market Fresh Sandwich. Sounds good, the "Market Fresh" is a nice touch. Let's see, how does *880 calories, *46 grams of fat (10 saturated) and *1740 mg of sodium sound for lunch?

How about Subway's Footlong Marina Meatball Sandwich? It shouldn't be a shock that it's bad, but how bad can it be? Hmmm, how does *1160 calories, *46 grams of fat (18 g saturated, 2 trans) and over *3000 mg of sodium sound? Yummy, even if you cut this one into a 6" your in trouble!

I have been good this week, I'll have a burger at Chili's. I'll take the Chili's Smokehouse Bacon Cheese Burger. I mean I know it's bad, but, I'll get back to the "diet" stuff tomorrow. So that's *1900 calories, *138 grams of fat (47 gr saturated) and 4200 mg of sodium.

Any one of these "lunches" and thousands of others just like them, just once a week, could wreck your efforts to lose weight and be healthy. Learn what you are eating, fix your own meals and stay away from the "cheat meals".

Eating Out

Got to grab a quick lunch out?

Ask for:

• No Cheese



• Grilled



• No Mayo



• Wheat Bread



• No Oil

Stay away from:

• Crispy (=fried)



• Fried



• Special Sauce (?)



• "Creamy" Dressings



• Cheese

• Hotdogs




• Processed Meat

Supplements?

I am often asked what supplements do I take, or what do I recommend?

Supplements are a difficult subject to talk about. If you read any kind of "Muscle and Fiction" mag or spend anytime looking online you will find 1000s of supplements that promise the world and even have "studies" and "research" with graphs and pictures.

One thing is for certain: If there was a pill to make you lose fat, then every woman in America would be taking it or would have taken it. If there was a pill to build muscle (that was safe and legal), then every man in America would be taking it or would have tried it.

My first recommendation would be to check with your doctor before taking any supplements. Most doctors will recommend a daily multi-vitamin and maybe a few other items, but not much else. Medicine in the U.S. is proactive, it does not focus on prevention or nutrition. You might have a doctor that will say something like, "you should cut down on the fried foods" or something to that effect, but to really discus your diet and how it effects your health with your physician is rare. In other countries it's not like that. Medicine is more proactive, you can't deny that diet, nutrition and genetics is important, and it makes sense to look at it. It's like taking your car to a mechanic and not discussing the fact that you never change the oil or that you have used bad gas.

The Basics:

• Multi-Vitamin-look for a "Men's" version if your male and "Woman's" if your not. I take One A Day Men's.


• Joint Supplement-containing Glucosamine and Chondroitin. I have used several brands, always looking at the labels to make sure they contain high enough doses of the desired ingredients. I am currently taking a product called "Move Free Advanced Triple Strength". I have noticed a decrease in shoulder and knee pain since supplementing with this type of product.


• Omega-3 Fish Oil- Look for enteric coated to prevent "fish burps". I take a capsule from Sam's that is enteric coated and double strength so only one per day is needed, just makes it easier. If you have certain risk factors for heart disease there is a prescription version of this supplement, ask your doctor. Lots of research out there about supplementing with fish oil, it's the vitamin of the new age.

Beyond Basic:

• Antioxidants- I take ECGC a green tea extract, Grape Seed Extract and an occasional extra Vitamin C. I won't go into it here, but spend a few minutes researching some of these antioxidants and others and make your own choice. To me extra antioxidants make good sense.


• BCAA-Branch Chain Amino Acids-During heavy training routines I take a BCAA supplement in a drink mix. There is a ton of research out there about how these aminos can help you rebuild after training. My real world results are mixed, but I have used them for years and can tell (real or not) when I don't have them.
• Protein- A quality Whey Protein may be useful if you are on a calorie restrictive diet, or if you are trying to eat 5-6 meals a day, a low calorie smoothie with some whey is a easy fix. I am hit or miss when it comes to supplementing with protein, currently I'm taking a scoop (25grams) of whey with a diet juice drink in place of a regular snack. Don't take more than 30 grams in a single serving.
• Extra Vitamin D3-The FDA has suggested doubling the RDA of Vit D. If you work nights or use sunscreen or don't get enough dark green leafy vegetables you may need an extra 400 IUs to 800 IUs of Vitamin D3. Research is showing it may effect your body in multiple ways including preventing cancer and benefiting heart health. It is a different class of supplement, unlike most other vitamins, it is a hormone. Make sure it is the "D3" version.

How Much Protien

Fact: Protein contains the same number of calories as carbs = 4

So eating protein results in eating calories, no way around it. If you are trying to take in more protein to help repair muscles after a hard workout then you must understand that you will likely be taking in more calories which will result in a BF increase.

New research from the University of Texas Medical Branch at Galveston is suggesting that the body can only use 30 grams of protein (a 4-ounce serving) per meal for muscle protein synthesis (production). Therefore, 4 ounces (approximately the size of a bar of soap, a checkbook, or a deck of cards) of chicken, fish, dairy, or lean beef may be all your body can use at one time. I am glad to see this information coming out. Some of the protein supplements containing 40-50+ grams per serving pack a lot of calories and may be going to waste.

Working out hard and following a basic meal schedule of 5-6 small meals per day seems to give you the most bang for your buck. Making sure you get 20-30 grams of protein in each one of those meals is important for your recovery. Keeping your meals around 300-400 calories is my basic recommendation, it's best to keep it simple.

Pull-ups

Pull-ups take practice and determination, but can benefit your upper body strength like no other single routine. Often the bench press and bicep curl get all the attention when it comes to showing off at the gym. One reason you don't see the big tough guys showing off at the pull-up bar is they can't. To do an impressive set of pull-ups, it takes practice.

Try this 1 - 2 times a week:

4 sets of Pull-ups

4 sets of Lat pulls

4 sets of Cable Rows

(shoot for high reps, 10-15, to failure)

20 minute workout

Complete as many sets as possible in 20 minutes, rest only if you have to!!!!

8 pull-ups

15 push-ups

25 body weight squats

25 crunches

Blackhawk Serpa level 3

The Serpa Level 3

I have been using this holster and I have to say that it is the only true update on a LE holster that has come around in years. I think the holster is a smooth and fast operator under ideal conditions. I have not had to defend the weapon in a retention situation, training or otherwise, but I feel like it could take a lot of punishment and at least remain on the belt.
As for retaining the weapon during a struggle I'm not that convinced. I'm not sure how sturdy the hood is and if I would depend on that alone to retain the weapon if the lower button is being depressed. Here's a quick overview:


Cons/Concerns:

1. The top release mechanism is just that, a mechanism that has more than one point of potential failure. The release on the hood relies on a spring to open. Could this break or otherwise become jammed? It is possible, springs and hinge points fail. This is just a thought because it has been 100% reliable for me during hundreds of practice draws.
2. The lower release button is a rocker design. It seems like it would be possible for debris to get lodged into the button system if the officer was forced down to the ground. Rolling onto the holster could apply 100s of pounds of pressure that could force rocks, dirt or snow into mech and prevent the button from moving.

Pros

1. Finger position is more natural and, despite what some critics say, safer. We have all been trained to position the finger in a pointing position and with just a bit of practice the button is always in reach.
2. Light weight
3. Smooth to draw from

I think some real training with the holster, putting it through some heavy duty retention exercises may be needed for me to really give a full recommendation. Relying on 2 mechanical systems to work before I can get my weapon on target is scary to think about. For me, I do have some faith in the holster, or I would not carry it, and plan on continue to practice with it. No real life data is available for duty use and failure of the serpa. Blackhawk claims that multiple departments are using the system, Virgina Beach, VA is one of the larger ones.

One thing is for sure all holsters can and will fail, you have to make your own choice and practice, practice, practice.

Tech and Tools and Fitness

I have decided to include some post on some tools of the trade. These mini articles are just for informative information only and they are MY OPINION.

Basic Resistance Training -Where to Start

Give me a Routine

A very common request with a difficult answer. However, there is a basic idea that is easy to understand, Nike says it best, "Just Do It".

The SAID Principle

SAID stands for Specific Adaptation to Imposed Demands. What does that mean? It refers to the principle of adaptation that your body uses to get stronger to meet physical demands that are placed on it. Specificity refers not only to exercise selection but also refers to how the exercise is done when lifting (fast/slow), and to the number of sets, repetitions, and amount of rest taken.

Basically this means that changing up your workout is necessary, it keeps you from plateauing and increases muscle gain.