Police Training: USE OF FORCE on US Sports Net

US Sports Online Strength and Conditioning System- Armed Forces PFT Programs 
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These Armed Forces PFT Programs will get you prepared for the PFT test. There are also running programs for either the 2 mile test or the 3 mile test. Contact your coach to get the running program!

2 Mile Test Running Program
3 Mile Test Running Program

Throughout the length of these programs, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts.

The starting point of the program is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best!

If following both the strength training and the running programs, success will be guaranteed!

Select a Program and enter its name in the "Sport/Fitness Goal" Box on your fitness profile form on the site

3 Day PFT Weight/Resistance Program View a Sample Exercise from this Program below	3 Day PFT Weight/Resistance Program - Barbell and Dumbbells Only
3 Day PFT Weight/Resistance Program - Dumbbells Only

Dumbbell Step Up	View Video
Exercise Description:
Use a 12 to 18 inch box for this exercise. The higher the box, the more difficult the exercise. Grasp a dumbbell with each hand (both dumbbells should weigh the same). Stand next to the box and turn so that the box is directly in front of you. Stand up straight, place your feet together, and bend your knees slightly. Keep your feet flat on the floor. Keep your back tight and your chest out. Keep your head and neck in line with your torso so that you are looking forward. Keep your back tight and chest out throughout the entire exercise. Hang your arms directly at your sides. Rotate your palms so that they are facing inward toward each other. Lift one foot (the lead foot) and step up onto the box (place your foot flat on the box). Shift your weight onto that leg and push, straightening the leg and lifting your opposite foot (the trail foot) off of the floor. Stand up and place the opposite foot on the box so that your are standing on the box. Breath out during this phase of the exercise. Now, step back and down off of the box, first with the trail foot and then with the lead foot, returning to the starting position with both feet on the floor. Breathe in during this phase of the exercise. Now repeat, leading with the opposite foot.

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