egon_88_666
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- Dec 22, 2012
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The below is a translation of the preparing program for applicants of the for the BOPE, the Elite Squad of Brazilian military police, and can be adapted by anyone’s conditions:
Suggested physical training
This physical training program aims to prepare and physically condition the applicants for the Special Operations Course. Applicants must keep the sequence of the program in order to fulfill all the steps, while respecting the educational progression of different levels of training. Therefore, the volume (time / distance) and intensity (speed / load) must respect the physical and biological individuality of each candidate. To complete a course of special operations is required, and a good physical preparation, also train the mind (psychological), because during the course it will be required to produce positive thoughts to overcome.
The applicant must establish goals of short, medium and long terms, respecting the body’s limits, without skipping stages of training and knowing to relax and rest for a good recovery.
Before starting the physical training program, it’s important that the applicant follow a few key steps for the physical training program can take place in the safest possible way. The first step is to seek a medical professional, duly registered in his competent professional council, specialized in cardiology or sports medicine.
MUSCULAR STRENGTH LOCATED TRAINING 01
BAR PULL UPS: 5 Series of x repetitions. (Note: 2 minutes of rest).
ABDOMINALS:
-Supra: 3 Series of x repetitions.
-Infra: 3 Series of x repetitions.
-Isometric: 3 Series of 1 minute
-Rower: 3 Series of x repetitions.
GROUND PUSH UPS: 5 Series of x repetitions. (Note: 2 minutes of rest).
Note: The number of repetitions will be: The maximum number of repetitions that the applicant does for the year, less 20%. Example: Maximum number of applicant’s bar pull ups are 10, then it will be 10-20%=08, the number of repetitions is 08.
AEROBIC RESISTANCE TRAINING 01
RACING: 8 Km in 45 minutes.
Rounds: 6 “shots” of 200 meters (Note: stimulus Max 40 seconds Recovery 1minute and 20 seconds..)..
SWIMMING TRAINING 02
CRAWL: 200 meters straight (below 5 minutes.).
CRAWL: 6 series of 100 meters. (Note: interlayer with “chest”).
CHEST: 6 Series 100 meters. (Note: interlaying with “crawl”).
STATIC APNEA: 5 Series of 40 seconds.
DYNAMICS APNEA: 5 Series of 15 meters.
FLOATING: 60 MINUTES. (Note: if possible, using uniform).
NOTE: Intercalate days from training 01 and 02.
Stretch and warm up before training, and stretch in the end.
BODY WORKOUT
OBJECTIVE: STRENGTH AND ENDURANCE.
UPPER LIMBS
SHOULDER: SIDE PULL UPS IN 90° – series 3x12.
BICEPS: ALTERNATING CURL – series 3x12.
DIREC CURL SUPPORTED (BY BAR) 3x12.
TRICEPS: ELBOW EXTENSION (BY ROPE) 3x12.
ELBOW EXTENSION (BY BAR) 3x12.
CHEST
STRAIGHT BENCH PRESS: 3x12.
BENCH PRESS 45° 3x12.
FLY LYING 3x12.
BACK
PULLING (BAR) 3x12.
SAT ROW 3x12.
SUPPORTED CHEST PULL: 3x12.
LOWER MEMBERS
EXTENSION CHAIR: 3x12.
FLEXOR TABLE: 3x12.
LEGPRESS: 3x12.
SINGLE LEG SQUAT: 3x20.
ABDOMINALS
SUPRA: 3x40.
INFRA: 3x40.
ISOMETRIC: 3x1min.
Note: Switch the sample series – Straight supine 3x12, alternated with pulling (with bar) 3x12, Supine 45° 3x12 alternated with sitting row, always working biceps/triceps, chest/back, according to the example .
Suggested physical training
This physical training program aims to prepare and physically condition the applicants for the Special Operations Course. Applicants must keep the sequence of the program in order to fulfill all the steps, while respecting the educational progression of different levels of training. Therefore, the volume (time / distance) and intensity (speed / load) must respect the physical and biological individuality of each candidate. To complete a course of special operations is required, and a good physical preparation, also train the mind (psychological), because during the course it will be required to produce positive thoughts to overcome.
The applicant must establish goals of short, medium and long terms, respecting the body’s limits, without skipping stages of training and knowing to relax and rest for a good recovery.
Before starting the physical training program, it’s important that the applicant follow a few key steps for the physical training program can take place in the safest possible way. The first step is to seek a medical professional, duly registered in his competent professional council, specialized in cardiology or sports medicine.
MUSCULAR STRENGTH LOCATED TRAINING 01
BAR PULL UPS: 5 Series of x repetitions. (Note: 2 minutes of rest).
ABDOMINALS:
-Supra: 3 Series of x repetitions.
-Infra: 3 Series of x repetitions.
-Isometric: 3 Series of 1 minute
-Rower: 3 Series of x repetitions.
GROUND PUSH UPS: 5 Series of x repetitions. (Note: 2 minutes of rest).
Note: The number of repetitions will be: The maximum number of repetitions that the applicant does for the year, less 20%. Example: Maximum number of applicant’s bar pull ups are 10, then it will be 10-20%=08, the number of repetitions is 08.
AEROBIC RESISTANCE TRAINING 01
RACING: 8 Km in 45 minutes.
Rounds: 6 “shots” of 200 meters (Note: stimulus Max 40 seconds Recovery 1minute and 20 seconds..)..
SWIMMING TRAINING 02
CRAWL: 200 meters straight (below 5 minutes.).
CRAWL: 6 series of 100 meters. (Note: interlayer with “chest”).
CHEST: 6 Series 100 meters. (Note: interlaying with “crawl”).
STATIC APNEA: 5 Series of 40 seconds.
DYNAMICS APNEA: 5 Series of 15 meters.
FLOATING: 60 MINUTES. (Note: if possible, using uniform).
NOTE: Intercalate days from training 01 and 02.
Stretch and warm up before training, and stretch in the end.
BODY WORKOUT
OBJECTIVE: STRENGTH AND ENDURANCE.
UPPER LIMBS
SHOULDER: SIDE PULL UPS IN 90° – series 3x12.
BICEPS: ALTERNATING CURL – series 3x12.
DIREC CURL SUPPORTED (BY BAR) 3x12.
TRICEPS: ELBOW EXTENSION (BY ROPE) 3x12.
ELBOW EXTENSION (BY BAR) 3x12.
CHEST
STRAIGHT BENCH PRESS: 3x12.
BENCH PRESS 45° 3x12.
FLY LYING 3x12.
BACK
PULLING (BAR) 3x12.
SAT ROW 3x12.
SUPPORTED CHEST PULL: 3x12.
LOWER MEMBERS
EXTENSION CHAIR: 3x12.
FLEXOR TABLE: 3x12.
LEGPRESS: 3x12.
SINGLE LEG SQUAT: 3x20.
ABDOMINALS
SUPRA: 3x40.
INFRA: 3x40.
ISOMETRIC: 3x1min.
Note: Switch the sample series – Straight supine 3x12, alternated with pulling (with bar) 3x12, Supine 45° 3x12 alternated with sitting row, always working biceps/triceps, chest/back, according to the example .
