Mar/Apr 2017

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Staying on the Yellow Brick Road continued from page 20

Figure 2: Ground & Pound

Figure 3: Ground & Pound

Figure 1: Sandbag Pushes

Figure 4: Power Pulls

Figure 5: Power Pulls

Figure 6: Power Pulls

Figure 7: Burpee version 2.0

Figure 8: Burpee version 2.0

Figure 9: Rotary Slams

Figure 10: Rotary Slams

Figure 11: Rotary Slams

Figure 12: Hollow Body Rockers

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.

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,

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