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3 minutes reading time (564 words)

"The Time To Prepare Is Now" with Bert Copeland


​In this episode of The BOLO Podcast, we're talking about prepping for the academy on Part 2 with Bert Copeland. With 25 years of experience in the Sheriff's Department, Bert spent an extended period of time as a tactical officer at one of the nation's hardest law enforcement academies, The Orange County law enforcement academy. Following that he tested and became a tactical sergeant for the academy. Also, the crew is talking about intermittent fasting, social media conferences and other hot topics that happened this week.

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Show Take-Aways

Summary of the interview with Bert Copeland:

  • Academy preparation starts with being mentally and emotionally prepared and making sure you have the support of loved ones.
  • Make sure that your family, significant others, and loved ones have an understanding of the commitment that the academy requires.
  • Setting up things such as, which dry cleaner you're going to use, who is going to do your boots or if you're going to do them yourself.
  • If you have doubt in your mind, you have to get rid of it and rise above it.
  • You have to want it!!!
  • Meal prep and hydration is extremely important. Your body has to be properly fueled so you can get through the day.
  • 2-3 days before starting the academy you should be drinking lots of water to prepare your body.
  • Nutritional bars are a great option for something you can eat quickly that you can refuel with.
  • Having 5-6 items throughout the day is suggested. Items that are going to be easy on the stomach, clean foods that are minimally processed, low sugars, some carbs and high fats can help sustain energy longer.
  • Make Sundays your meal prep day and have your food and snacks portioned out and ready to go for the week.
  • Find foods that you can eat cold, you will not always have time to warm up your meals.
  • Find containers that suit your portions.
  • Hydro-Flasks help to keep your beverages cold.
  • When the time to perform has come, the time to prepare has passed.
  • When it comes time to take your written test, you should already be preparing physically.
  • If you wait to start preparing physically after you take your written test, it's already too late.
  • Bodyweight movements, running, and fast paced functional fitness will help you prepare for the academy.
  • The academy is not about breaking you down physically, but they want to see how much heart you have and looking to see if you can stay in the fight.
  • You do not need to join a gym or have expensive equipment to prepare, your body weight is all you need.
  • A good pair of running shoes is all the equipment you need.
  • Perfect practice makes perfect. Make sure you are training and practicing correctly.
  • Bert suggests being able to do 25 push-ups, 25 sit-ups, 25 mountain climbers, 25 squat thrusts, and a 440 meter run 6 times and not be completely winded. Work up to being able to do it and record your times to show your progress.
  • Start low with increasing your workouts as you become stronger and gain stamina- 5, 10, 15, 20, 25.
  • Leave your ego at the door!


Nutrition/Fitness Tip - ENTER TITLE HERE

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