Regulation enforcement officers’ danger their lives every day to guard and serve the communities they cherish. Whether or not responding to emergencies, conducting routine site visitors stops, or patrolling in vehicles and bikes, officers typically face unexpected risks. The story of Officer Kevin Bereta is a robust reminder of those dangers and he shares his 18 Week Police Exercise Program that will help you get sturdy and and match for the pressure.
After a devastating 60-foot fall from a freeway whereas on responsibility, Bereta’s survival was not solely a testomony to his braveness but additionally to the significance of standard power coaching, conditioning the physique, and constructing muscle armor. His years of bodily conditioning helped him endure the traumatic accident, exemplifying the life-saving function that muscle mass and bodily resilience can play in restoration and survival.
Bereta’s expertise highlights why officers—and anybody—ought to prioritize power coaching, not only for efficiency or aesthetics, however as important safety for his or her our bodies in life-threatening conditions.
Officer Kevin Bereta’s survival and restoration following his devastating 60-foot fall from a freeway highlights a crucial issue typically ignored: the facility of muscle mass and power coaching. Years of devoted bodily conditioning, as a wrestler, bodybuilder, and private coach, basically constructed “muscle armor” that protected his physique from much more catastrophic damage.
Energy coaching, past bettering aesthetics or efficiency, serves a deeper objective in damage prevention and restoration. Muscle mass acts as a bodily defend, absorbing shock and defending bones and organs throughout high-impact trauma, whereas stronger muscular tissues, ligaments, and tendons promote stability and joint safety. This structural resilience can actually be the distinction between life and loss of life in accidents, because the physique is best outfitted to face up to the forces concerned in falls or crashes.
In Kevin’s case, regardless of enduring a number of extreme accidents and over 9 surgical procedures, his basis of power performed a pivotal function in his survival and skill to regain mobility. Medical doctors had been astonished not solely by his survival however by his potential to stroll once more after such trauma, a feat which will have been practically not possible with out the resilience he had developed via years of power coaching. His expertise illustrates the real-life, useful advantages of constructing muscle mass and highlights how very important it’s for anybody to prioritize this kind of coaching—not only for sports activities efficiency or aesthetics however as an important a part of general well being, damage prevention, and even survival.
Muscle mass isn’t solely protecting in acute accidents but additionally aids in restoration. The upper metabolic exercise in muscle tissue helps facilitate quicker therapeutic by selling blood movement, decreasing irritation, and supporting bodily rehabilitation. Officer Bereta’s potential to stroll once more after such a traumatic occasion is a testomony to the numerous, life-saving impression of sustaining muscle mass and bodily health.
This case additionally emphasizes that power coaching isn’t reserved for athletes or professionals. Anybody can profit from common train to construct muscle, enhance bone density, and improve mobility. These advantages are notably essential in surprising conditions the place the physique wants to guard itself, recuperate, and rebuild, very similar to Officer Kevin Bereta, who now will get to proceed his life, spending time together with his household, strolling on his personal two toes and resuming as Bellevue Washington Police Officer.
Ultimately, muscle mass is extra than simply an aesthetic benefit—it’s an important part of life-saving resilience.
Officer Bereta’s 18-Week Police Exercise Program
Every part builds upon the earlier one, guaranteeing well-rounded muscle growth whereas progressively difficult your physique.
Days per week: 5
Session kind: Muscle Constructing/ Hypertrophy
Period: 18 Weeks
Cut up: 2 Higher, 2 Decrease, 1 Cardio/Core
Part 1: Constructing Basis (Weeks 1-6)
This part is all about establishing a powerful base. The main focus is on perfecting type, growing coaching quantity, and getting the muscular tissues accustomed to greater rep ranges (8-12 reps). You’ll emphasize foundational lifts with reasonable weights to stimulate muscle progress whereas prioritizing joint well being and stability. The aim right here is to set the stage for extra intense work later.
Weeks 1-6
Day 1: Higher Physique Pull Focus
A1. Lat Pull Down: 4 units, 10-12 reps
A2. Chest Supported Single Arm Dumbbell Row: 3-4 units, 12 reps
A3. Kettlebell Pullover 3-4 units, 8-12 reps
B1. Again Supported Dumbbell Arnold Press: 3 units, 12 reps
B2. Standing Lateral Shoulder Elevate: 3 units, 12 reps
C1. Seated Dumbbell Entrance Elevate: 3 units, 10-12 reps
C2. Alternating Dumbbell Biceps Curl: 3 units,12-15 reps
Day 2: Decrease Physique Quad Focus
A1. Excessive Bar Heels Elevated Again Squat: 5 units, 8 reps (at 65-70%)
B1. Slender Stance Leg Press: 4 units, 12-15 reps
B2. Dumbbell Stepup: 3-4 units, 10-12 reps
C1. Leg Extensions Machine: 3-4 units, 15 reps
C2. Seated Calf Elevate: 3-4 units, 15 reps
Day 3: Cardio and Core
Zone 2 Cardio: 45 minutes
Core Circuit: Roman Leg Elevate: 3-4 units, 8-12 reps
Indirect V-ups: 3-4 units, 15 reps
Medball Butterfly Situps: 3-4 units, 15 reps
Sluggish Tempo Bicycle Crunches: 3-4 units, 60 reps
Day 4: Relaxation
Day 5: Higher Physique Push Focus
A1. Bench Press 6×6 @ 70-75% 1 RM
B1. Incline Dumbbell Press 4×10
B2. Pec Dec Machine 4×10-12
C1. Pushups 3x AMRAP
C2. Cable Face Pulls 3×10-12
D1. Chest Supported Dumbbell Entrance Raises 3×10-12
D2. Dumbbell Cranium Crushers 3×12-15
Day 6: Decrease Physique Hinge Focus
A1. Barbell or Dumbbell Romanian Deadlifts 4×10-12
A2. Extensive Stance Leg press 4×12-15
B1. Bulgarian Cut up Squat With Hinge 3-4×12-15
B2. Seated Hamstring Curl Machine 3-4×12-15
C1. Aspect Plank Hip Thrusters 3-4×12-15
C2. Standing Calf Raises 3-4×15
Day 7: Relaxation
Programming Progressions for this block:
- Enhance REPS with similar load
- Enhance LOAD with similar reps
- Enhance variety of SETS
- Cut back Relaxation Time
Part 2: Accumulation (Weeks 7-12)
On this part, you’ll enhance coaching quantity and push your muscular tissues towards better hypertrophy by including extra units, reps, or general workload. The rep vary usually stays within the hypertrophy zone (6-15 reps), however with barely heavier weights than within the first part. You’ll additionally combine extra isolation workout routines to focus on particular muscle teams and enhance general time below stress.
Weeks 7-12
Day 1: Higher Physique Pull Focus
A1. Lat Pulldown: 4-5 units, 12-15 reps
A2. Chest Supported Single Arm Dumbbell Row: 4-5 units, 15 reps
A3. Kettlebell Pullover: 4 units, 10-15 reps
B1. Again Supported Dumbbell Arnold Press 4 units, 12 reps
B2. Standing Lateral Shoulder Elevate: 4 units, 12-15 reps
C1. Seated Dumbbell Entrance Elevate: 4 units, 10-12 reps
C2. Alternating Dumbbell Biceps Curl: 4 units, 15 reps
Day 2: Decrease Physique Quad Focus
A1. Excessive Bar Heels Elevated Again Squat: 5 units, 8 reps (at 65-70%)
B1. Slender Stance Leg Press: 4-5 units, 15 units
B2. Dumbbell Step-ups: 3-4 units, 12-15 reps
C1. Leg Extensions Machine: 3-4 units, 15-20 reps
C2. Seated Calf Elevate: 3-4 units, 12-15 reps
Day 3: Cardio and Core
Zone 2 Cardio: 60 minutes
New Core Circuit:
- Hanging Leg Raises: 3-4 units, 8-12 reps
- Loaded Aspect Bends: 3-4 units, 15 reps
- Plate-Loaded Knee Tucks: 3-4 units, 10-15 reps
- Alternating Single Leg V-ups: 3-4 units, 10-15 reps
Day 4: Relaxation
Day 5: Higher Physique Push Focus
A1. Bench Press: 8 units, 8 reps (at 70-75% 1RM)
B1. Incline Dumbbell Press: 4-5 units, 10-12 reps
B2. Pec Dec Machine: 4-5 units, 12-15 reps
C1. Pushups 4 units, AMRAP
C2. Cable Face Pull: 4 units, 10-15 reps
D1. Chest Supported Dumbbell Entrance Elevate: 3-4 units, 10-15 reps
D2. Dumbbell Cranium Crusher: 3-4 units, 15 reps
Day 6: Decrease Physique Hinge Focus
A1. Barbell or Dumbbell Romanian Deadlift: 5 units, 10-12 reps
A2. Extensive Stance Leg press: 5 units, 12-15 reps
B1. Bulgarian Cut up Squat with Hinge: 3-4 units, 15 reps
B2. Seated Hamstring Curl Machine: 3-4 xsets,15 reps
C1. Aspect Plank Hip Thruster: 3-4 units,15-20 reps
C2. Standing Calf Raises: 3-4 units, 20 reps
Day 7: Relaxation
Programming Progressions for this block:
- Enhance REPS with similar load
- Enhance LOAD with similar reps
- Enhance variety of SETS
- Cut back Relaxation Time
- Alter TEMPO (Slower for extra Time Underneath Pressure)
Part 3: Intensification (Weeks 13-18)
That is the place depth peaks. The main focus shifts to using superior coaching strategies with hundreds to maximise muscle fiber recruitment. You’ll push your power and dimension features to new ranges, incorporating extra superior methods like drop units, rest-pause, density units or cluster units with extra train variation. Restoration between units is barely longer to handle the heavier workload and elevated work capability.
Day 1: Higher Physique Pull Focus
A1. Impartial Grip Lat Pulldown: 4-5 units, AMRAP with 3-5 Drop Units
A2. Chest Supported Twin Dumbbell Row: 4-5 units, Double-Relaxation-Pause Methodology
A3. Seated Incline Cable Rope Pullover: 4 units,15-20 reps
B1. Again Supported Barbell Overhead Press: 6 units, 6-10 reps
B2. Seated to Standing Lateral Shoulder Elevate: 4 units, Mechanical Dropset
C1. Seated Dumbbell Entrance Elevate Swing with Sluggish Eccentric Tempo: 4 units, 8-12 reps
C2. Dumbbell Spider Biceps Curl: 2-3 units, 2 Minute Density Units
Day 2: Decrease Physique Quad Focus
A1. Excessive Bar TEMPO-CLUSTER Again Squat: 6-8 units, 3,3,3 reps (75-85%)
B1. Barbell Entrance Squat Quantity: 4 units,10 reps
B2. Single Leg Stance Leg Press: 4-5 units,10-15 reps
C1. Leg Extensions Machine: 3-4 units, Double-Relaxation-Pause Methodology
C2. Seated Calf Elevate: 3-4 units, 1-2 Minute Density Units
D1. Reverse Sled Drag: Quad Focus 2-3 units, 2 Minute Density Units
Day 3: Cardio and Core
Zone 2 Cardio: 30 min + 15 min Zone 3 Intervals
New Core Circuit:
Hanging Leg Windshield Wiper: 3-4 units, 8-12 reps
Single Sided Loaded Marches: 3-4 units, 30-60 seconds
Ab Wheel Roll Outs: 3-4 units, 10-15 reps
Sprinter Situps: 3-4 units, 20-30 reps
Sluggish Tempo Reverse Crunch: 3-4 units, 8-15 reps
Day 4: Relaxation
Day 5: Higher Physique Push Focus
A1. Bench Press: Cluster-Units 6-8 units, 3,3,3 reps (at 75-85% 1RM)
B1. Incline Dumbbell Press: 4-5 units, Double-Relaxation-Pause Methodology
B2. Cable Machine Fly: 3-5 units, AMRAP Pin-Drop-Set Methodology
C1. Deficit Loaded Stretch Pushup: 3-4 units, AMRAP
C2. Cable Face Pull: 3-4 units, 1-2 Minute Density Units
D1. Cable Rear Delt Fly: 3-4 units,10-15 reps
D2. Cable Triceps Pushdowns: 3-4 units, 2 Minute Density Units
Day 6: Decrease Physique Hinge Focus
A1. Barbell Elevated Deadlift: 4-5 units, 3,2,1 reps Cluster Units (at 70-80% 1RM)
A2. Dumbbell TEMPO Romanian Deadlift: 4-5 units, 8-12 reps
B1. Glute-Ham Developer: 3-4 units, 6-12 reps
B2. Mendacity Hamstring Curl Machine: 2-4 units, Relaxation-Pause Methodology
C1. Abduction Machine: 3-4 units, 1-2 Minute Density Set
C2. Adduction Machine: 2-4 units, 1-2 Minute Density Set
C2. Standing Calf Elevate: 3-4 units, 20-30 reps
Day 7: Relaxation
Programming Progressions for this block:
- Enhance REPS with similar load
- Enhance LOAD with similar reps
- Enhance variety of SETS
- Alter TEMPO (Slower for extra Time Underneath Pressure)
- Various Strategies to Keep Engaged
- Cut back Relaxation Time
