It's not the grinder that you're thinking about–that delicious submarine sandwich with fried meat, onions and cheese. I'm referring to a workout circuit; running and calisthenics done in a prescribed manner. But if you read on I'll explain how grinders, or as they're also referred to as "circuits," can keep you fit and manage your weight.
While I was still on the job I placed a high priority on fitness. I recognized the correlation between fitness and survival–not being fit diminishes our chances to win and to live. Now that I'm retired, my priorities have not changed. And while I no longer lead PT/DT at the Academy, at 59 years of age I still preach it; I'm a certified personal trainer.
Whether it's cops or civilians that I'm talking with, they all have similar excuses as to why they don't exercise. Here are just a few:
- I don't have time.
- I've got the kids.
- I work a second job.
- I don't have money to join a gym.
Hogwash! None of the above has merit because if you truly valued your health, you would ensure that you did something each day to maintain it. Heck, I had three kids, worked as a cop on midnights, went to school, and then reported to my second job. Guess what? I still found time to work out. I'm not special or superhuman. I've met plenty of other like-minded men and women who have done the same.
Okay, let's get into it–what's a grinder and how can it help me? The value of this type of workout is that the only thing that it requires is your time. Pick out a school or park in your neighborhood; one that may have a 400 meter track or some bleachers and possibly chin-up and dip bars. Even without the track and bars you can still perform this workout. Here's the blueprint: perform a five minute warm up; it can be some walking and stretching, then run a lap on the track. If you don't have the track, pick out a course, maybe around the athletic field, that approximates 400 meters (Photo 12). After each lap that you run, you will stop and do a set of calisthenics (this is one circuit). You should have three to five different exercises in this routine. After each set of calisthenics, run the next lap. Continue this protocol until you've completed three to five complete circuits of one exercise and one lap. It should take you anywhere between 30-60 minutes for the entire workout.
The Exercises
- Push-ups: Not the standard push-up that most of you know. I want you to perform a "T" pushup, which requires a bit of core strength and balance. After you have gone down and come up, extend one arm straight up and hold it for a three count. Alternate arms each rep. (Photos 1 and 2). Do ten repetitions, then get up and run your lap.
- Pull-ups: Perform them with palms either facing toward or away from you, but get a full extension on each rep (Photos 3 and 4). If you can do ten, great; if not do as many as you can each time. Run a lap.
- Crunches or scoops: For crunches it's hands across your chest, chin not tucked, hold for one count. Scoops are performed on a bench and are a variation of leg raises, with your legs being lowered then raised as if you were scooping something up with them. Perform 15-20 reps; run a lap (Photos 5, 6 and 7).
- Dips: No mystery here except to be sure that you go all the way down, then back up (Photos 8 and 9). Perform 10-15 reps; run a lap.
- Plyometic jump: Use a bench or the first step of the bleachers; this is a great exercise to build body strength and work on balance. Start by facing the seat with your feet slightly wider than shoulder-width apart. Get into a semi-squat and then immediately jump onto the step; don't hold the squat position before you jump. Step back down and repeat 10 times (Photos 11 and 12). Run a lap.
Strive to complete at least three complete circuits of running a lap and doing each exercise in between laps. This routine is suitable for both beginners and those of you that have a regular fitness regime. Try to work this into your program a couple of times per week. It's particularly valuable for several reasons. First, it confuses the muscles in the body. One reason that some of us don't see the progress that we should is because we are stuck on the same routine; we never change it. The body's muscles become accustomed to the workload that we give it. If we never change the routine, either by increasing the amount of weight or by adding different exercises, the body is able to work more efficiently, thus using less energy.
Secondly, the running portion of this workout is done slowly. That means less stress on the joints, but also more calories burnt coming from fat–not glycogen. You will lose fat more quickly on long, slow runs versus shorter, more intense ones. And the added value here is burnt calories, also due to constant motion. The entire workout should have no stops–you should be moving from beginning to end.
Here's the bonus: variety. It's always refreshing to do something different–see different things like the park or schoolyard. If you're stuck watching the kids, it's the perfect opportunity to let them play while you exercise. And it's ideal since your workout is essentially confined to a small area, which will allow you to keep your eye on them.
Make sure that you save a couple of minutes for a cool down and a couple of stretches after you've completed your grinder. Stretching loosens the muscles and increases range of motion. As cops, we need to focus on flexibility. Remember jumping out of your unit to chase someone? That hamstring failed to respond, didn't it?
Grinders are time-efficient workouts that everybody can do–anywhere. If you fit these in once or twice per week, you'll notice that you will start to look forward to the days that are designated "Grinder Day!" Stay safe, brothers and sisters!
