Q: Your Return to Copland write-up was pretty slick. I plan on using that for my next training block. You mention that prison guards should go a different way in their training. How about a blog or article concerning that kind of training program for guards?
I did some searching around the net and could not find one article concerning the matter. It’s a new frontier? Hope to see it sometime.
Catch you around.
My Answer: As I mentioned in the article, those of you in corrections would probably do best with a powerlifting program. You deal with inmates all the time in confined spaces, so pure strength and physical size are traits that would enhance your job.
The reason I didn’t write an article specific to correctional officers and deputies manning county jails is that the program really would not be any different from a powerlifting program. In other words, there is nothing specific to the physical demands of corrections that require anything beyond that of pure strength. Comparing the physical demands of a patrol officer to a corrections officer is like comparing a soldier to a strongman competitor.
I will say this, however: everyone can use better conditioning. So even if your job doesn’t require you to run after a suspect through a crowded street, the ability to sustain strength for an extended period of time will prove beneficial to your job performance. Correctional officers still have to grapple with resistant inmates, and they don’t always go down easily.
Here’s a simple 2 phase program that allows you to focus on conditioning the first 2 weeks and then strength the next 3 weeks. STICK TO THE REST PERIODS, since training density is key to improving your conditioning:
Front squats (8 sets of 8 reps, 30-45 seconds rest)
Standing military press (8 sets of 8 reps, 30-45 seconds rest)
Seated cable rows (8 sets of 8 reps, 30-45 seconds rest)
Bench press (5 sets of 3-5 reps, 3 minutes rest)
Deadlifts (5 sets of 3-5 reps, 3 minutes rest)
Dumbbell rows (3 sets of 6-8 reps, 2 minutes rest)