I recommend that law enforcement and military personnel experiment with variations utilizing gear, no gear, feet, and no feet.

Military and law enforcement personnel in particular should be learning to climb rope from various positions and angles, including climbing with added gear on your body.

What you should be doing with your strength and conditioning training is actually quite simple and this is what you’ll see outlined through the workouts in this book: Use training methods that strengthen the muscles involved in your sports. Attack weak areas and build your confidence through added strength and improved performance.

performance to the top. Don’t become sidetracked by copying others. You need what YOU need, not what others need.

The bottom line is this: The end all, be all is not about how much you lift in the weight room. What ultimately matters is how you perform for your sport/job. Use the methods and tools that take your

Strength with a barbell is not where your goals should end. I also want to see strength in movements such as the pullup, being able to do various styles of pull ups – at least 10 reps – and eventually being able to climb a rope without the use of your legs. You should be able to kick up into a handstand against a wall and hold the position with a

There are standards listed in many web sites regarding how much weight you should aspire to lift in the big 3 lifts. These are common standards: Bench Press: 1.5 x Bodyweight Squat: 2 x Bodyweight Deadlift: 2.5 x Bodyweight

agile, mobile, and hostile

takes time to build them up properly, building a solid foundation of strength first and foremost. That means a steady diet of bodyweight exercises, sled work, and simple dumbbell exercises will be the way to go. More