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them elevated. Rock your body back and forth, keeping those long lines
as you glide back and forth (rather than slam up and down). For an
additional challenge, connect one elbow to your knee while remaining
extended on the opposite side
.
The goal of this workout is to work at a very high intensity, with
incomplete amounts of rest, to force the body to adapt to heavy work-
loads and recover from them. Rather than train as much as possible,
only train as much as necessary. Table 1 provides guidelines for intro-
ducing the type of circuit to your program. Remember, build the qual-
ity of your movements then build the capacity.
About the Author:
John G. Van Vorst
is a Health & Fitness Instructor within the Physical
Training Unit at the FBI Academy. He holds a master’s degree in exercise physiology and is
certified by the American College of Sports Medicine, the National Academy of Sports Med-
icine and the National Strength and Conditioning Association. He also serves as a defensive
tactics instructor for the FBI New Agents Training program.
John.vanvorst@ic.fbi.gov.Staying on the Yellow Brick Road
continued from page 20
Figure 1: Sandbag Pushes
Figure 4: Power Pulls
Figure 7: Burpee version 2.0
Figure 10: Rotary Slams
Figure 5: Power Pulls
Figure 8: Burpee version 2.0
Figure 11: Rotary Slams
Figure 6: Power Pulls
Figure 9: Rotary Slams
Figure 12: Hollow Body Rockers
Figure 2: Ground & Pound
Figure 3: Ground & Pound