Jakub here you go, hope it helps you out.
Everyone else, use it to get in shape, might help you out in the virtual world too..
In my department we train everyday except saturday and sunday. PT sessions are usually in the early morning, and last about 90 minutes.
Of course, we begin with 10-15 minutes of stretching. Taking our time with each stretch definitely improves our workout potential. After stretching, we warm-up with 10 minutes of calisthenics. Every day we work on different muscle groups, and we run distances that vary from quick one-milers for time, and four-milers for endurance- not timed. Monday, Wednesday, and Friday are arms and abs. Tuesday and Thursday are for back and lower body. Half our time is spent in the weight room and half on the track. There is also an obstacle course that I can only compare to the O-course at Parris Island, but on sand instead of grass (running on sand = a serious pain in the arse/feet, but it makes a difference in terms of endurance). Whenever we do PT in the weight room, whether it be arms/abs/legs or what have you, we do one set on each exercise and then alternate to another one. The trick is to get a med-high repetition set done, and then move to target a different muscle group. This way, your body is always working to build itself up, and you are resting the previous muscle group until you cycle back around. I apply this technique in my own workout at home, and it works absolute wonders for me.
EDIT: One important thing to remember- Make sure you have 2 days of rest built into your workout program, your body breaks muscle down when you are exerting yourself and builds it back up when you rest. Don't make the mistake of working out everyday thinking you are improving even more.
Department standards are high, but I prefer to know that I can handle more than the average operator. I do workout on my own time, as do many other members of my team (I can't think of one who doesn't). I follow the BUD/s workout published by Stew Smith. Smith, in my opinion, has designed what is likely the BEST workout program on the market. If you follow what he tells you, you will be amazed at how much you can accomplish that you never before thought possible. For my out of work PT sessions, I do 6 sets of 25 pushups, 6 sets of 25 situps, and 2 sets of 8 dead-hang pullups, alternating between exercises after each set. For my runs I go on a schedule for 11 miles a week: Monday - 2 miles, Tuesday - 3 miles, Thursday - 4 miles, Friday - 2 miles. I shoot for about 7 minutes per mile on my two mile runs, and 8-8:30 on my 3-4 mile runs. A fast pace is not the focus on longer runs, but building lung capacity and general endurance is.
With these workouts, I have gotten into great shape. I'm not very big by most standards: 5'9", 170 pounds. I'm actually sort of skinny, but I am very strong and I know it's because of the programs I follow.
Hope this helps Jakub. Now the rest of you, DROP AND KNOCK OUT 25!! :glasses: