TheKansan's SORT Training Log

TheKansan · 08-26-2009, 12:53 AM

I am a corrections officer. In three months I will be trying out for our Special Operations Response Team, or SORT. It is similar to a SWAT team, however the focus is a correctional setting. As of right now, I am in decent shape, but I want to be in great shape for the test. I fully intend on passing the test with flying colors. This won't be my most intense workout program ever, however that doesn't mean it won't be intense. I just don't plan on dragging myself into the ground like I have done in the past. I am limiting workouts to 3-4 days a week, and sessions will focus on the tests for SORT, which are more based on muscular endurance and stamina than physical strength.

Keeping that in mind, I am developing a routine with lighter weights, but lots of sets (10x10). Also I intend on using HIIT cardio for the first time ever in combination with long endurance running. I hope things work out as planned.

TheKansan · 09-06-2009, 10:29 AM

I am really just getting started, though I actually started this log more than a week ago. Job obligations had put me in limbo for a short time there, but now it's time to get into it full swing.

10x7x75 clean and press
10x7x135 deadlifts
5.5 miles jogging

This is just the beginning. I didn't quite go 10x10 yet today as it was my first workout, but 7 sets of 10 reps isn't bad considering I am just starting. I can tell I am pretty out of shape in terms of lifting right now. I personally thought I would be able to start with much heavier weights, but I have to remember, I am not doing this for bragging rights.

My cardio on the other hand is still doing quite well, which it should be since even after I stopped lifting, I still was jogging 3 days a week.

TheKansan · 09-07-2009, 08:36 AM

I haven't yet lifted today, however just in case I run out of time before work, I'll go ahead and post my workout so far. The squats, jumping jacks, and push ups were a warm up for the jog.

3 miles jogging
squat thrusts X 50
jumping jacks X 50
push ups X 50

TheKansan · 09-08-2009, 10:52 AM

I am slowly adding exercises and sets in until I am able to have a good routine going. I also am slowly pushing upward until I am doing 10x10 on all exercises.

10x8x75 clean and press
10x8x145 deadlifts
10x4x55 barbell curls

3.5 miles jogging

TheKansan · 09-09-2009, 09:11 AM

Today I tried a little something different. I ran a quarter mile, then I did 10 push ups, then I repeated until I had run 2 miles and done 80 push ups. This was a lot harder for me than I thought as my arms were getting fatigued near the end. I had intended on doing 10 laps as part of the whole 10x10 thing, but I was worn out after 8 so I stopped.

HumanHorrorFilm · 09-09-2009, 09:14 AM

Cool journall man. Interesting to see your swing on things to get in shape for the test. sub'd and ill be following along.

I applied at two prisons when i was a bit bigger, didnt pass the interview process on one and the psyche test on another. Switched my goals on after that.

Good luck.

newguy08 · 09-09-2009, 09:20 AM

Nice Journal, wishing you the best of luck...

TheKansan · 09-09-2009, 09:26 AM

Quote:

Originally Posted by newguy08

Nice Journal, wishing you the best of luck...

Thank you.

TheKansan · 09-09-2009, 09:30 AM

Quote:

Originally Posted by HumanHorrorFilm

Cool journall man. Interesting to see your swing on things to get in shape for the test. sub'd and ill be following along.

I applied at two prisons when i was a bit bigger, didnt pass the interview process on one and the psyche test on another. Switched my goals on after that.

Good luck.

Thanks for following along. I am pushing to hit the test hard. If I do well, and make it onto the SORT team, I have to do SORT basic, which is like a SWAT team style training with rock climbing, rappelling, sniper shooting, etc. It is a boot camp style training, so I have to be in decent shape for that.

TheKansan · 09-11-2009, 11:49 AM

I forgot to post my exercise for yesterday.

9/10/09

3.5 miles jogging

9/11/09

squat thrusts X 30
jumping jacks X 30
push ups X 30

10x8x75 clean and press
10x8x165 deadlifts

TheKansan · 09-13-2009, 10:43 AM

9/13/09

10x10 push ups
2.5 miles jogging

More to come later. I got a late start today, so I will try to do lifting after I get off work.

TheKansan · 09-30-2009, 02:41 AM

9/29/09

5 miles jogging

TheKansan · 09-30-2009, 02:44 AM

Ok, I was recently hired for a new job. Without going into too many specifics, I was hired as a federal law enforcement officer. I start the second week of October, and I should be headed to fletc (federal law enforcement training center) in the near future. My goal is to kick ass at fletc.

matoatoa · 09-30-2009, 02:51 AM

congrats on that new job... you have earned it for sure. I hope it goes well.