Tag Archives: Video

Armor Building: The Perfect Kettlebell Complex for Police Officers

Armor Building: The Perfect Kettlebell Complex for Police Officers

Many kettlebell or barbell complexes are effective at burning fat, building muscle, and are great for metabolic conditioning. What most complexes lack is the ability to build pure strength. Dan John’s Armor Building Complex does all of the above. The complex looks deceivingly simple at first glance: 2 Cleans, 1 Press, and 3 Front Squats with… Continue Reading

Global Gut-Smash: One Drill to Mobilize your Abdominal Muscles and Help with Low Back Pain

Global Gut-Smash: One Drill to Mobilize your Abdominal Muscles and Help with Low Back Pain

When it comes to mobility drills, I’m hesitant to get all click-baity and recommend “One secret drill that will help everything (chiropractors HATE IT!)”. I believe that every Officer should spend serious time exploring mobility drills and find out what works for them. A great way to do that is by picking up Kelly Starrett’s Becoming a Supple Leopard –… Continue Reading

Warm-Ups: The Secret to Preventing Injuries

An effective warm up routine is great tool for preventing injuries. When it comes to exercise topics, discussing warming up is not a sexy topic. However having an effective warm up with targeted goals can prevent injury and better prepare you for your workout. Some days it can be tempting to skip warming up all… Continue Reading

Memorial Day Metabolic Conditioning

Before you hit the BBQ and load up on burgers and beer, give this metabolic conditioning workout a go and jump start some fat burning!   All you need is a field that is between 30 and 50 yards. A kettlebell helps but isn’t mandatory. 10 x Goblet Squats (or body weight squats if you… Continue Reading

Introduction to the Kettlebell Swing

Introduction to the Kettlebell Swing

The Kettlebell Swing is one of the exercises that both Dan John and Bret Contreras recommended for law enforcement officers. The swing is a fantastic exercise. It’s a great form of cardio that burns fat and strengths your posterior chain.   What’s so great about the Kettlebell Swing? I’ve discussed the 6 Areas of Fitness that… Continue Reading

Introduction to the Goblet Squat

Goblet Squats are one of the exercises that Dan John recommend for Police Officers. The Benefits of Goblet Squats Learn proper form: If you are new to deep squatting, goblet squats are a fantastic way to safely and effectively learn the movement. Stepping up into a squat rack to learn how to squat can be… Continue Reading

Welcome to Premeditated Fitness

    Launch Week Posting Schedule 4/29: Site Launch! The 6 areas of Fitness that Apply to Law Enforcement and 9 On Duty Fitness Hacks 4/30: How I lost 50 pounds of Fat and got Fit for Duty: This will be a detailed article listing nutritional guidelines, strength training plans, mobility routines, conventional cardio and metabolic… Continue Reading

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MEDICAL DISCLAIMER: I am not a doctor, dietitian, or personal trainer. Consult your doctor before starting any fitness or nutrition plan.