Pre-Academy Workout Schedule

MLEA recommends an eight‑week workout plan to help corrections and detention officer students prepare for defensive tactics training while attending the Academy.

DayStretchingCardioStrength Training
Sunday5 minutesRESTREST
Monday5 minutes30 minutes runningREST
Tuesday5 minutesREST25 pushups
22 air squats
1 minute plank
Wednesday5 minutes30 minutes runningREST
Thursday5 minutesREST25 pushups
22 air squats
1 minute plank
Friday5 minutes30 minutes runningREST
Saturday5 minutesREST25 pushups
22 air squats
1 minute plank

DayStretchingCardioStrength Training
Sunday5 minutesRESTREST
Monday5 minutes1.5 minutes running
2 minutes walking
Alternate for 20 minutes		REST
Tuesday5 minutesREST7 pushups
7 air squats
20 second plank
Wednesday5 minutes1.5 minutes running
2 minutes walking
Alternate for 20 minutes		REST
Thursday5 minutesREST7 pushups
7 lunges each leg
20 second plank
Friday5 minutes1.5 minutes running
2 minutes walking
Alternate for 20 minutes		REST
Saturday5 minutesREST7 pushups
7 air squats
20 second plank

DayStretchingCardioStrength Training
Sunday5 minutesRESTREST
Monday5 minutes2 minute running
2 minutes walking
Alternate for 20 minutes		REST
Tuesday5 minutesREST10 pushups
10 air squats
25 second plank
Wednesday5 minutes2 minute running
2 minutes walking
Alternate for 20 minutes		REST
Thursday5 minutesREST10 pushups
10 air squats
25 second plank
Friday5 minutes2 minute running
2 minutes walking
Alternate for 20 minutes		REST
Saturday5 minutesRESTREST

DayStretchingCardioStrength Training
Sunday5 minutesRESTREST
Monday5 minutes3 minutes running
2 minutes walking
Alternate for 20 minutes		REST
Tuesday5 minutesREST13 pushups
12 air squats
30 second plank
Wednesday5 minutes3 minutes running
2 minutes walking
Alternate for 20 minutes		REST
Thursday5 minutesREST13 pushups
12 air squats
30 second plank
Friday5 minutes3 minutes running
2 minutes walking
Alternate for 20 minutes		REST
Saturday5 minutesREST13 pushups
12 air squats
30 second plank

DayStretchingCardioStrength Training
Sunday5 minutesRESTREST
Monday5 minutes5 minutes running
3 minutes walking
Alternate for 24 minutes		REST
Tuesday5 minutesREST15 pushups
15 air squats
35 second plank
Wednesday5 minutes5 minutes running
3 minutes walking
Alternate for 24 minutes		REST
Thursday5 minutesREST15 pushups
15 air squats
35 second plank
Friday5 minutes5 minutes running
3 minutes walking
Alternate for 24 minutes		REST
Saturday5 minutesREST15 pushups
15 air squats
35 second plank

DayStretchingCardioStrength Training
Sunday5 minutesRESTREST
Monday5 minutes6 minutes running
3 minutes walking
Alternate for 18 minutes		REST
Tuesday5 minutesREST18 pushups
18 air squats
40 second plank
Wednesday5 minutes10 minutes running
3 minutes walking
10 minutes running		REST
Thursday5 minutesREST18 pushups
12 air squats
40 second plank
Friday5 minutes25 minutes runningREST
Saturday5 minutesREST18 pushups
18 lunges each leg
40 second plank

DayStretchingCardioStrength Training
Sunday5 minutesRESTREST
Monday5 minutes25 minutes runningREST
Tuesday5 minutesREST21 pushups
20 air squats
50 second plank
Wednesday5 minutes25 minutes runningREST
Thursday5 minutesREST21 pushups
14 air squats
50 second plank
Friday5 minutes25 minutes runningREST
Saturday5 minutesREST21 pushups
20 air squats
50 second plank

DayStretchingCardioStrength Training
Sunday5 minutesRESTREST
Monday5 minutes30 minutes runningREST
Tuesday5 minutesREST25 pushups
22 air squats
1 minute plank
Wednesday5 minutes30 minutes runningREST
Thursday5 minutesREST25 pushups
22 air squats
1 minute plank
Friday5 minutes30 minutes runningREST
Saturday5 minutesREST25 pushups
22 air squats
1 minute plank

MLEA