Yesterday we kicked off week two of Safety team workouts at our church gym, and the boys are stepping up and putting in the work. We start with a light warmup and some easy stretching. The actual exercises change each day but the training plan is the same.
We pick any exercise, typically a compound exercise (exercises that involve multiple muscle groups) and we do that exercise for 30 seconds, rest 30 seconds then repeat that five times.
The first set will feel way too easy but by the third set your lungs and muscles will be on fire and you will be doubting your ability to complete all five sets. You can vary the workload by slowing down or speeding up, or you can add more weight in between sets.
Everyone goes at their own pace using whatever weight works best for them but your muscles will be on fire as will your lungs. We do about 5 different exercises and the whole workout takes less than 30 minutes.
When that was done we moved over to the heavy bag and did boxing technique drills as well as heavy bag work for about 15 minutes then called it a day. As our conditioning and endurance improves we will be able to do more resistance for longer. At this point we are training together two days per week.
We pray we never have to go hands on while serving on the safety team. But if that days comes, we will be fit, trained and prepared so that we can minimize or eliminate the possibility of anyone getting hurt by overwhelming and containing the threat as quickly as possible.
The goal is to be fit, confident, well-trained, and prepared for any eventuality. And in the mean time, we get to hang out in the gym together, push ourselves and each other, and fellowship together as men of God.