Best program to increase endurance and strength?

[TwinJt]

Beginner here. I have police agility test in about 3 weeks and possibly police academy in less then 6 months. Just looking for a good program to help me gain strength and stamina. Not doing this just because academy it just gives me a reason to start bettering my self.
I’m about 6’1 150lbs..21 years old.. Started uping my calorie intake about +700 calories.

Thanks

[FurtadoZ9]

The best way to work on both simultaneously is by utilizing a strength template that is based on high(er) frequency, low(er) volume, and progressive overload by micro loading on a week to week basis
.

Essentially, have a smaller pool of exercise selection and add weight every week. Less volume (exercises) means your body can focus on getting stronger on particular movements. Since we will be using a set amount of lifts, it makes sense to make those compound (multi-joint, such as squat).

There is a sticky at the top of this forum called "Fierce 5." It is 3 days a week and is perfect for what you want to do. If you follow it as prescribed, you will add:

100 lbs to your squat
100 lbs to your deadlift
50 lbs to your press
50 lbs to your bench
50 lbs to your row

Before your 3 months. Even while adding in endurance work.

On top of those 3 days, the other 4 days you can add virtually any kind of endurance work as you'd like.

You will likely have to ear more than 700cals above your current maintenance.

[TwinJt]

The best way to work on both simultaneously is by utilizing a strength template that is based on high(er) frequency, low(er) volume, and progressive overload by micro loading on a week to week basis
.

Essentially, have a smaller pool of exercise selection and add weight every week. Less volume (exercises) means your body can focus on getting stronger on particular movements. Since we will be using a set amount of lifts, it makes sense to make those compound (multi-joint, such as squat).

There is a sticky at the top of this forum called "Fierce 5." It is 3 days a week and is perfect for what you want to do. If you follow it as prescribed, you will add:

100 lbs to your squat
100 lbs to your deadlift
50 lbs to your press
50 lbs to your bench
50 lbs to your row

Before your 3 months. Even while adding in endurance work.

On top of those 3 days, the other 4 days you can add virtually any kind of endurance work as you'd like.

You will likely have to ear more than 700cals above your current maintenance.

Thanks .. Taking your advice and looking into Fierce 5..

[CiscoRed]

You might want to look into the Tactical Barbell books. There are several books but they are designed for military, law enforcement, first responders, firefighters, corrections, ect...

The Tactical Barbell book, which now has a 3rd edition out, is the basic strength philosophy and a few templates.

Tactical Barbell II is the conditioning system with separate templates.

The author also has a preparation for law enforcement training book.

[GrouchyUSMC]

You might want to look into the Tactical Barbell books. There are several books but they are designed for military, law enforcement, first responders, firefighters, corrections, ect...

The Tactical Barbell book, which now has a 3rd edition out, is the basic strength philosophy and a few templates.

Tactical Barbell II is the conditioning system with separate templates.

The author also has a preparation for law enforcement training book.

I was coming in to say this as well.

https://www.amazon.com/Tactical-Barb.../dp/B00UG9DR9G