Effective Fitness Training

Optimizing Law Enforcement Officers career and performance through education, science driven fitness and combatives. #AboveTheStandard ™️

[Effective Fitness Training @effectiveFT]

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[Effective Fitness Training @effectiveFT]

Making informed decisions about what you eat is a critical step in the weight loss process. You don’t need a degree in nutrition to get started. Study the basic functions of the nutrients in food. Use a macronutrient calculator, like the EFT Nutrition Template...

[Effective Fitness Training @effectiveFT]

Calculating calories burned is far more complicated with exercise and non-exercise activity, the thermal effect of your food, and your resting metabolic rate going into that equation. A the end of the day it’s CICO (calories-in and calories-out).

[Effective Fitness Training @effectiveFT]

Weight loss is not easy, but it is very simple. Do not overcomplicate it or take on nutritional challenges that are unsustainable. Keep it simple to increase adherence and promote long-term lifestyle change.

[Effective Fitness Training @effectiveFT]

In high-stakes situations, a well-rested and well-trained mind is an officer's most valuable asset.

[Effective Fitness Training @effectiveFT]

Prioritizing sleep is not just a short-term investment in job performance; it's a critical component of ensuring the long and healthy careers of law enforcement officers.

[Effective Fitness Training @effectiveFT]

General recommendation from EFT coaching team:

Train before shift for physical health
Train after shift for mental health

[Effective Fitness Training @effectiveFT]

Looking to maximize your performance? 3 major things you can focus on:

1) Eating mostly whole, minimally processed foods (“clean” eating)

2) Stay hydrated (water + electrolytes)

3) Make sure you have consumed enough calories. Low energy availability will not be beneficial

[Effective Fitness Training @effectiveFT]

PT Test Incoming?

🔹If you have maintained a good level of fitness, you can likely polish it up within 3 months

🔹If you haven’t been regularly training, aim for 6 months of steady work

🔹If you are way off track & unprepared, start preparing nearly a year out.

[Effective Fitness Training @effectiveFT]

Understand that work capacity & endurance don’t magically appear. They are fitness traits that take dedicated & specialized training to maintain and improve. This requires following a program that is actually designed to improve performance in those specific aspects of fitness.

[Effective Fitness Training @effectiveFT]

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[Effective Fitness Training @effectiveFT]

3. Overload- If you lift the same amount of weight day in and day out, you give your muscles no reason to grow. Increase weight, TUT, speed, etc. if you want to get better.

[Effective Fitness Training @effectiveFT]

To make progress in any movement pattern, these 3 principles are the most important to consider:

1. Consistency
2. Specificity
3. Overload

[Effective Fitness Training @effectiveFT]

2. Specificity - Exercises that we select should mimic the activities we want to improve. To get bigger legs you should squat... not do bicep curls!

[Effective Fitness Training @effectiveFT]

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[Effective Fitness Training @effectiveFT]

In the US, up to 18% of the US work force alternate shift schedules.

Recent studies have shown that when compared to non-shift workers, shift worked had a 17% increased risk of all cardiovascular events and close to a 20% increased risk of death from cardiovascular disease.

[Effective Fitness Training @effectiveFT]

Another study shows that shift workers had a 9% greater risk for diabetes when compared to non-shift workers.

Additionally, a research review discovered that shift-work is linked to high levels of stress, fatigue, burnout, job dissatisfaction, and increased family conflict.

[Effective Fitness Training @effectiveFT]

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