LEO On Ramp

ON-RAMP
TRAINING
PROGRAM
LE ATHLETE ON-RAMP TRAINING PROGRAM, JUNE 2014
ON-RAMP TRAINING
PROGRAM
PROGRAM DESCRIPTION
The following 8-week, 40-session training plan is designed to lay a base fitness level of Strength, Work Capacity,
Endurance, and Durability for unfit athletes, in order to prepare them for the volume and intensity of our officer
sessions and other training programs.
The program is progressive - it increases in difficulty as you work through it. It begins with 4 weeks of bodyweight-
only work, then finishes with 4 weeks of gym-based strength training and work capacity.
Weeks 1-6 you’ll train 4 days/week. Weeks 7 and 8 you’ll train 5 days/week.
In addition to the extra day/week training, the volume and intensity of the sessions themselves increase in difficulty
as the program develops.
Copyright Rob Shaul 2014

STRENGTH SESSIONS
Strength sessions should take about 60 minutes.
Here is a brief explanation of how a strength session is performed.
SESSION 31 Session Explanation

Strength
Warm Up:
Warm Up: You will perform 8x Goblet Squats, in this case females holding a
4 Rounds 15# Dumbbell and males holding a 25# Dumbbell, then 8x Pushups, then 8x
8x Goblet Squat @ 15/25# Situps, then the Instep Stretch. That equals one round. All movements will be
Dumbbell back to back with limited rest (work briskly). The Stretch will be your rest time.
8x Push ups After you perform said rounds you will move on to the training portion.
8x Situps
Instep Stretch
Training:
(1) 1 Round equals 4x Front Squats @ a load that is hard but doable, then
(1) 7 Rounds immediately to 2x squat jumps, unloaded. Start off with a Front Squat load that
4x Front Squat - increase load is achievable, then increase load so that by the 4th round you are at a load that
each round until 4x is hard, but is hard but doable for that round and round 5 - 7. Hip Flexor Stretch time will be
doable, then immediately .... considered your rest. Usually hold stretches for about 3-5 breaths a side. After
2x Squat Jump - be explosive! you complete all 7 rounds you will move on to Part 2.
Hip Flexor Stretch
(2) 6 Rounds (2) 1 Round = 10x Bench Press, then immediately perform 2x (women) or 4x
10x Bench Press - increase load (men) clapping push ups. Start off the Bench Press with a load that is
each round until 10x is hard, but achievable, then increase load so that by the 4th round you are at a load that is
doable, then immediately .... hard but doable for that round and round 4 -6. Consider the Lat + Pec stretch
2/4x Clapping Push ups your rest betweens rounds.
Lat + Pec Stretch
(3) 6 Rounds (3) 1 Round = 10x Power Curls with barbell increasing the load so that by the
10x Power Curl - increase load 4th round you are at a load that is hard but doable for that round and round 4
each round until 10x is hard, but through 6. The foam roller work is your rest
doable
Foam Roll Legs After Part 3 you are finished with this session.
You should finish the session 60 minutes.

WORK CAPACITY TRAINING SESSION

Work Capacity training sessions are high intensity, and designed train an athlete’s horsepower (strength plus cardio
together), as well as mental fitness.
Here is a brief explanation of how a Work Capacity session is performed:
SESSION 32 Session Explanation

Work Capacity
Warm Up:
3 Rounds Warm up: 1 Round = 2 minutes of jumping rope, then 10x Air Squat, 10x
2 Minute Jump Rope Situps and the Instep Stretch as rest
10x Air Squats
10x Sit ups
Instep Stretch
Training:
(1) 4 Rounds (1) 1 Round = 300m Shuttle. Set 2 cones 25m apart and sprint back and forth b
300m Shuttle every 2:30 between them for 6 round trips or 12 lengths. This is 300m. Typically 300m
shuttle will take around 1 min, 15 seconds. The clock will be continuously
running so every 2:30 seconds you will perform 1 300m Shuttle - the faster you
finish, the more rest you get before the next round. For Example, say the first
suicide takes you1:10 to complete. This means you have 1:20 rest before you
start the next effort. Part 1 will take 10 minutes, total, to complete.
Rest 3 minutes After 4 Rounds, you will get 3 minutes rest before starting Part (2).
(2) 10-9-8-7-6-5-4-3-2-1 for time (2) This is a 2x exercise, countdown effort. You do 10 Goblet Squats @ 15/25#,
Goblet Squat @ 15/25# then 10 weighted situps @ 25#, then 9x Goblet Squats, then 9x weighted
Weighted Situps @ 25# Plate situps, then 8 and 8, 7 and 7 all the way down to 1 and 1.
(3) 4 Rounds (3) is a 4 exercise core strength circuit focused on the lower back. Work
20/20 Standing Founder through the exercises in success, four times. .
20/20 Kneeling Founder
10x Face Down Back Extension
10x EO’s
(4) Foam Roll Legs and Low Back (4) is a durability/mobility circuit. 3 Rounds. 1 Round = 3x Floor Slide followed
3x Floor Slide by the Hip Flexor stretch. Take your time - don’t race.
Hip Flexor Stretch
After Part (5) you are finished. Session should take around 60 minutes.
COMMON QUESTIONS
How long should the training sessions take?

Each session should take approximately 60 minutes.

Please explain: “8x Goblet Squat @ 15/25#”

“8x” = the number of repetitions. You’ll do 8 Goblet squats.
“@ 15/25#” = equals the loading, or weight you’ll lift. The first number is for female athletes, the second for male
athletes. “#” = pounds.
Does 5x Lunges mean 5x total or 5x each leg?

5x Each Leg - same goes for all unilateral exercises.
What equipment do I need?

Fully equipped commercial gym
Foam Roller
Watch with stop watch and repeating countdown timer. Timex Ironman is best.
Jump Rope
2 cones to mark shuttle distances (optional)
But I’ve never lifted weights!!??

Then you’re in for quite an experience. The exercises in this training program are not complicated. We have an
exercises video explanation for each, and there are many other exercise descriptions/help on the internet. Few of us
had a coach teaching us how to lift - most taught ourselves. You can to! Be resourceful and just get started.
Momentum is everything.
Unfamiliar Exercises?
Go to http://www.mountainathlete.com/page.php?page_ID=14 for a list of exercises and video demonstration.
What about supplements?

We’re not big on supplements. You can drink a protein recovery shake immediately after training, if you like.
Studies have shown this helps with recovery. We generally don’t.
Diet? Nutrition?
Watch our video clip on Nutrition here: https://www.youtube.com/watch?v=VGs2tnMQJlc
What if I have more questions?

Contact rob@leathlete.com
Good Luck!
Rob Shaul
LE Athlete
Jackson, WY

Law Enforcement OnRamp, June 2014
Monday Tuesday Wednesday Thursday Friday
SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION 5
Obj: Strength, Work Capacity Obj: Work Capacity, Core Obj: Endurance, Core Obj: Strength, Work Capacity
REST DAY
Warm up: Warm Up: Training: Warm up:
3 Rounds 3 Rounds 3 Rounds
Jump Rope 1 Minute 4-Square Drill (1) Run 1 Mile Jump Rope 1 Minute
3/5x Push ups 10x Air Squats 3/5x Push ups
2/3x Chin ups 10x Push ups Rest 5 Minutes 2/3x Chin ups
10x Air Squats Instep Stretch 10x Air Squats
Instep Stretch (2) Run 1 Mile Instep Stretch
Training:
Training: (1) 5 Rounds for Time (3) 4 Rounds Training:
(1) 10 Rounds Run 200m 5x Kneeling Plate Halfmoon @ (1) 10 Rounds
6x Air Squats 5x Burpees 25# 6x Air Squats
3x In-Place Lunges 10x Situps 20/20 Standing Founder 3x In-Place Lunges
3x Jumping Lunges 10x EO’s 3x Jumping Lunges
3x Squat Jumps (2) 4 Rounds 20/20 Kneeling Founder 3x Squat Jumps
6x Poor Man’s Leg Curl (1-Leg) 10x Toes to Sky 6x Poor Man’s Leg Curl (1-Leg)
10x Seated Russian Twists (4) 3 Rounds
(2) 10 Rounds 30/30 Side Bridge Foam Roll Legs and Lower back (2) 10 Rounds
1/2x Pull Up 10x Face Down Back Extension 10x Shoulder Scarecrows 1/2x Pull Up
3/6x Bench Dip Instep Stretch 3/6x Bench Dip
5/8x Push up (3) 3 Rounds 5/8x Push up
8x Situps Foam Roll Legs and Low Back 8x Situps
3x Floor Slide
(3) 5 Rounds Pigeon Stretch (3) 5 Rounds
30 Second 40-foot shuttle 30 Second 40-foot shuttle
30 Second rest 30 Second rest
(4) 3 Rounds (4) 3 Rounds

Foam Roll Legs and Lower back Foam Roll Legs and Lower back
Lat + Pec Stretch Lat + Pec Stretch
Hip Flexor Stretch Hip Flexor Stretch
Copyright 2014 by Rob Shaul


REST DAY
Jump Rope 1 Minute 4-Square Drill (1) Run 2 Miles Jump Rope 1 Minute
2/3x Chin ups 10x Push ups (3) 4 Rounds 2/3x Chin ups
10x Air Squats Instep Stretch 10x Face Down Back Extension 10x Air Squats
Instep Stretch 10x Seated Russian Twists @ Instep Stretch
Training: 15/25# dumbbell
Training: (1) 5 Rounds for Time 20/20 Standing Founder Training:
(1) 10 Rounds Run 200m 10x Standing Russian Twists at (1) 10 Rounds
8x Air Squats 25x Step ups empty barbell 8x Air Squats
4x In-Place Lunges 10x Situps 4x In-Place Lunges
4x Jumping Lunges (4) 3 Rounds 4x Jumping Lunges
4x Squat Jumps (2) 4 Rounds Foam Roll Legs and Lower back 4x Squat Jumps
8x Poor Man’s Leg Curl (1-Leg) 3/5x Ankles to Bar 10x Shoulder Scarecrows 8x Poor Man’s Leg Curl (1-Leg)
10x Slashers at 15/25# dumbbell Instep Stretch
(2) 10 Rounds 45 Second Front Bridge (2) 10 Rounds
1/2x Pull Up 10x Good Mornings, unloaded 1/2x Pull Up
5/8x Bench Dip 5/8x Bench Dip
3x Floor Slide
30 Second 40-foot shuttle 30 Second 40-foot shuttle
30 Second rest 30 Second rest



REST DAY
Jump Rope 1 Minute 4-Square Drill (1) Run 2.5 Miles Jump Rope 1 Minute
10x Air Squats Instep Stretch 5x Kneeling Plate Halfmoon @ 10x Air Squats
Instep Stretch 25# Instep Stretch
Training: 20/20 Standing Founder
Training: (1) 8 Rounds 10x EO’s Training:
(1) 10 Rounds 10x Squats 20/20 Kneeling Founder (1) 10 Rounds
8x Air Squats 5x Burpees 8x Air Squats
4x In-Place Lunges Run 200m (4) 3 Rounds 4x In-Place Lunges
4x Jumping Lunges 30 Seconds Rest Foam Roll Legs and Lower back 4x Jumping Lunges
4x Squat Jumps 10x Shoulder Scarecrows 4x Squat Jumps
8x Poor Man’s Leg Curl (1-Leg) (2) 4 Rounds Instep Stretch 8x Poor Man’s Leg Curl (1-Leg)
10x Toes to Sky
(2) 10 Rounds 10x Seated Russian Twists (2) 10 Rounds
2/3x Pull Up 30/30 Side Bridge 2/3x Pull Up
7/10x Bench Dip 10x Face Down Back Extension 7/10x Bench Dip
9/12x Push up 9/12x Push up
10x Situps (3) 3 Rounds 10x Situps
Foam Roll Legs and Low Back
(3) 10 Rounds 3x Floor Slide (3) 10 Rounds
Suicide Sprint every 30 seconds Pigeon Stretch Suicide Sprint every 30 seconds



REST DAY
Jump Rope 1 Minute 4-Square Drill (1) Run 3 Miles Jump Rope 1 Minute
10x Air Squats Instep Stretch 10x Face Down Back Extension 10x Air Squats
Instep Stretch 10x Seated Russian Twists @ Instep Stretch
Training: 15/25# dumbbell
Training: (1) 8 Rounds for Time 20/20 Standing Founder Training:
(1) 10 Rounds Run 200m 10x Standing Russian Twists at (1) 10 Rounds
10x Air Squats 25x Step ups empty barbell 10x Air Squats
5x In-Place Lunges 10x Situps 5x In-Place Lunges
5x Jumping Lunges (4) 3 Rounds 5x Jumping Lunges
5x Squat Jumps (2) 4 Rounds Foam Roll Legs and Lower back 5x Squat Jumps
10x Poor Man’s Leg Curl (1-Leg) 3/5x Ankles to Bar 10x Shoulder Scarecrows 10x Poor Man’s Leg Curl (1-Leg)
10x Slashers at 15/25# dumbbell Instep Stretch
(2) 10 Rounds 45 Second Front Bridge (2) 10 Rounds
2/4x Pull Up 10x Good Mornings, unloaded 2/4x Pull Up
9/12x Bench Dip 9/12x Bench Dip
3x Floor Slide
Suicide Sprint every 30 seconds Suicide Sprint every 30 seconds



Obj: Strength Obj: Work Capacity, Core Obj: Strength Obj: Endurance, Core
REST DAY
Warm up: Warm Up: Warm up: Training:
8x Goblet Squat @ 15/25# 1 Minute Jump Rope 8x Back Squat @ 45/65# (1) Run 3 Miles
Dumbbell 10x Air Squats 5/7x Push ups
8x Push ups 10x Push ups 8x Sit ups (3) 4 Rounds
8x Situps Instep Stretch Instep Stretch 20 Second Situps
Instep Stretch 20 Second EO’s
Training: Training: 20 Seconds Rest
Training:
(1) 4 Rounds (1) 6 Rounds *** Rest 1 Minute ***
(1) 6 Rounds 300m Shuttle every 2:40 5x Box Squat - increase load
5x Front Squat - increase load each round until 5x is hard, but (4) 4 Rounds
each round until 5x is hard, but *** Rest 3 Minutes *** doable 20 Second Seated Russian Twist
doable Hip Flexor Stretch @ 15/25# dumbbell
Hip Flexor Stretch (2) 5 Rounds for Time 20 Second Front Bridge
10x Goblet Squat @ 12/16kg (2) 6 Rounds 20 Second Rest
(2) 6 Rounds 5/7x Push ups 5x Walking Lunge - increase load
8x Bench Press - increase load 20x Step ups each round until 5x is hard, but (4) 3 Rounds
each round until 8x is hard, but doable Foam Roll Legs and Lower back
doable (2) 4 Rounds Foam Roll low back Instep Stretch
2/3x Chin Ups 20/20 Standing Founder
Lat + Pec Stretch 20/20 Kneeling Founder (3) 6 Rounds
10x Face Down Back Extension 8x Push Press - increase load
(3) 6 Rounds 10x EO’s each round until 8x is hard, but
8x Power Curl - increase load doable
each round until 8x is hard, but (3) 3 Rounds 8x Bent Over Dumbbell Row -
doable Foam Roll Legs and Low Back increase load each round until 8x
Foam Roll Legs 30 Second Shoulder Hand Job is hard, but doable
Pigeon Stretch Lat + Pec Stretch


Obj: Strength Obj: Work Capacity, Core Obj: Strength Obj: Endurance, Core
REST DAY
Warm up: Warm Up: Warm up: Training:
8x Goblet Squat @ 15/25# 1 Minute Jump Rope 8x Back Squat @ 45/65# (1) Run 3.5 Miles
Dumbbell 10x Air Squats 5/7x Push ups
8x Push ups 10x Push ups 8x Sit ups (3) 4 Rounds
8x Situps Instep Stretch Instep Stretch 20 Second Situps
Training: Training: 20 Seconds Rest
Training:
(1) 4 Rounds (1) 6 Rounds *** Rest 1 Minute ***
(1) 6 Rounds 300m Shuttle every 2:40 5x Box Squat - increase load
5x Front Squat - increase load each round until 5x is hard, but (4) 4 Rounds
each round until 5x is hard, but *** Rest 3 Minutes *** doable 20 Second Seated Russian Twist
doable Hip Flexor Stretch @ 15/25# dumbbell
Hip Flexor Stretch (2) 4 Rounds for Time 20 Second Front Bridge
5x Renegade Man Maker @ (2) 6 Rounds 20 Second Rest
(2) 6 Rounds 15/25# 5x Walking Lunge - increase load
10x Bench Press - increase load 200m Run each round until 5x is hard, but (4) 3 Rounds
each round until 10x is hard, but doable Foam Roll Legs and Lower back
doable (3) 4 Rounds Foam Roll low back Instep Stretch
2/3x Chin Ups 20/20 Standing Founder
Lat + Pec Stretch 20/20 Kneeling Founder (3) 6 Rounds
10x Face Down Back Extension 10x Arnold Press - increase load
(3) 6 Rounds 10x EO’s each round until 10x is hard, but
10x Power Curl - increase load doable
each round until 10x is hard, but (4) 3 Rounds 8x Horizontal Pull up
doable Foam Roll Legs and Low Back Lat + Pec Stretch
Foam Roll Legs 3x Floor Slide
Hip Flexor Stretch


Obj: Strength Obj: Work Capacity, Core Obj: Endurance, Core Obj: Strength Obj: Work Capacity, Core
Warm up: Warm Up: Training: Warm up: Warm Up:

4 Rounds 3 Rounds 4 Rounds 3 Rounds
8x Goblet Squat @ 15/25# 2 Minute Jump Rope (1) Run 3.5 Miles 8x Back Squat @ 45/65# 2 Minute Jump Rope
Dumbbell 10x Air Squats 5/7x Push ups 10x Air Squats
8x Push ups 10x Sit ups (3) 4 Rounds 8x Sit ups 10x Sit ups
8x Situps Instep Stretch 20 Second Situps Instep Stretch Instep Stretch
Training: 20 Seconds Rest Training: Training:
Training:
(1) 4 Rounds *** Rest 1 Minute *** (1) 7 Rounds (1) 8 Rounds for Time
(1) 7 Rounds 300m Shuttle every 2:30 4x Box Squat - increase load 10x Front Squat @ 45/65#
4x Front Squat - increase load (4) 4 Rounds each round until 4x is hard, but Run 200m
each round until 4x is hard, but *** Rest 3 Minutes *** 20 Second Seated Russian Twist doable, then immediately ... 3x Scotty Bobs @ 15/25#
doable, then immediately .... @ 15/25# dumbbell 2x Broad Jump
2x Squat Jump - be explosive! (2) 10-9-8-7-6-5-4-3-2-1 for time 20 Second Front Bridge Hip Flexor Stretch *** Rest 3 Minutes ***
Hip Flexor Stretch Goblet Squat @ 15/25# 20 Second Rest
Weighted Situps @ 25# Plate (2) 7 Rounds (2) 4 Rounds
(2) 6 Rounds (4) 3 Rounds 4x Walking Lunge - increase load 60 Second Front Bridge
10x Bench Press - increase load (3) 4 Rounds Foam Roll Legs and Lower back each round until 4x is hard, but 10x Weighted Stiup @ 25#
each round until 10x is hard, but 20/20 Standing Founder Instep Stretch doable, then immediately ... 10x Standing Slasher @ 25/35#
doable, then immediately .... 20/20 Kneeling Founder 1x Jumping Lunge - be explosive! 60 Second Farmers Carry @
2/4x Clapping Push ups 10x Face Down Back Extension Foam Roll low back 45/65# dumbbells
Lat + Pec Stretch 10x EO’s
(3) 6 Rounds (4) 3 Rounds 10x Military Press - increase load Foam Roll Legs and Low Back
10x Power Curl - increase load Foam Roll Legs and Low Back each round until 10x is hard, but 3x Shoulder Jackknives
each round until 10x is hard, but 3x Floor Slide doable Hip Flexor Stretch
doable Hip Flexor Stretch 2/3x Tarzan Pull up
Foam Roll Legs Lat + Pec Stretch


Obj: Strength Obj: Work Capacity, Core Obj: Endurance, Core Obj: Strength Obj: Work Capacity, Core
Warm up: Warm Up: Training: Warm up: Warm Up:

4 Rounds 3 Rounds 4 Rounds 3 Rounds
8x Goblet Squat @ 15/25# 2 Minute Jump Rope (1) Run 4 Miles 8x Back Squat @ 45/65# 2 Minute Jump Rope
Dumbbell 10x Air Squats 5/7x Push ups 10x Air Squats
8x Push ups 10x Sit ups (3) 5 Rounds 8x Sit ups 10x Sit ups
8x Situps Instep Stretch 20 Second Situps Instep Stretch Instep Stretch
Training: 20 Seconds Rest Training: Training:
Training:
(1) 4 Rounds *** Rest 1 Minute *** (1) 8 Rounds (1) 6 Rounds for Time
(1) 8 Rounds 300m Shuttle every 2:30 3x Box Squat - increase load Run 400m
3x Front Squat - increase load (4) 5 Rounds each round until 3x is hard, but 50x Step Ups
each round until 3x is hard, but *** Rest 3 Minutes *** 20 Second Seated Russian Twist doable, then immediately ...
doable, then immediately .... @ 15/25# dumbbell 2x Broad Jump *** Rest 3 Minutes ***
2x Squat Jump - be explosive! (2) 4 Rounds for Time 20 Second Front Bridge Hip Flexor Stretch
Hip Flexor Stretch 5x Renegade Man Maker @ 20 Second Rest (2) 4 Rounds
15/25# (2) 7 Rounds 5/7x Ankles to Bar
(2) 6 Rounds 200m Run (4) 3 Rounds 4x Walking Lunge - increase load 10x Standing Russian Twists @
12x Bench Press - increase load Foam Roll Legs and Lower back each round until 4x is hard, but Barbell + 15#
each round until 12x is hard, but (3) 4 Rounds Instep Stretch doable, then immediately ... 30/30 Side Bridge
doable, then immediately .... 20/20 Standing Founder 1x Jumping Lunge - be explosive! 10x Good Mornings with 45#
2/4x Clapping Push ups 20/20 Kneeling Founder Foam Roll low back Barbell
Lat + Pec Stretch 10x Face Down Back Extension
10x EO’s (3) 6 Rounds (3) 3 Rounds
(3) 6 Rounds 12x Curl to Press - increase load Foam Roll Legs and Low Back
12x Power Curl - increase load (4) 3 Rounds each round until 12x is hard, but 3x Shoulder Jackknives
each round until 12x is hard, but Foam Roll Legs and Low Back doable Hip Flexor Stretch
doable 3x Floor Slide 2/3x Tarzan Pull up
Foam Roll Legs Hip Flexor Stretch Lat + Pec Stretch

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ON-RAMP

Copyright Rob Shaul 2014

SESSION 31 Session Explanation

You should finish the session 60 minutes.

Copyright Rob Shaul 2014

WORK CAPACITY TRAINING SESSION

Here is a brief explanation of how a Work Capacity session is performed:

SESSION 32 Session Explanation

How long should the training sessions take?

Copyright Rob Shaul 2014

Please explain: “8x Goblet Squat @ 15/25#”

Does 5x Lunges mean 5x total or 5x each leg?

What equipment do I need?

But I’ve never lifted weights!!??

What about supplements?

What if I have more questions?

Copyright Rob Shaul 2014

(4) 3 Rounds (4) 3 Rounds

Copyright 2014 by Rob Shaul

Monday Tuesday Wednesday Thursday Friday

(4) 3 Rounds (4) 3 Rounds

Copyright 2014 by Rob Shaul

Monday Tuesday Wednesday Thursday Friday

(4) 3 Rounds (4) 3 Rounds

Copyright 2014 by Rob Shaul

Monday Tuesday Wednesday Thursday Friday

(4) 3 Rounds (4) 3 Rounds

Copyright 2014 by Rob Shaul

Monday Tuesday Wednesday Thursday Friday

Copyright 2014 by Rob Shaul

Monday Tuesday Wednesday Thursday Friday

Copyright 2014 by Rob Shaul

Monday Tuesday Wednesday Thursday Friday

Warm up: Warm Up: Training: Warm up: Warm Up:

Copyright 2014 by Rob Shaul

Monday Tuesday Wednesday Thursday Friday

Warm up: Warm Up: Training: Warm up: Warm Up:

Copyright 2014 by Rob Shaul

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