Redline Conditioning
22661 Fraser Highway V2Z 2T5 Langley, BC, Canada

1. Split Jumps. 2. Broad Jumps 3. Bounding Sprint. Do you have a favourite leg strengthening exercise? We would love to hear from you! Comment below. #pare #paretest #paretraining #popat #popattest #popattraining #policetraining #policefitness #policefitnesstraining #firstresponder #firstrespondertraining #firstresponderfitness #fitforduty #pushpull #pushpullmachine #strongcops #langleybc #rlconditioning

Do you find it difficult landing on one foot? Give a two footed landing a try! #pare #paretest #paretraining #popat #popattest #popattraining #policetraining #policefitness #policefitnesstraining #firstresponder #firstrespondertraining #firstresponderfitness #fitforduty #pushpull #pushpullmachine #strongcops #langleybc #rlconditioning

Try this technique next time you're practicing your Matt-Jump and visit rlconditioning.ca/classes/it3-program/ to book a class or DM us to perfect your Matt-Jump technique with some guidance! #pare #paretest #paretraining #popat #popattest #popattraining #policetraining #policefitness #policefitnesstraining #firstresponder #firstrespondertraining #firstresponderfitness #fitforduty #pushpull #pushpullmachine #strongcops #langleybc #rlconditioning

Do you land sideways and parallel to the bar after jumping over the vault? Preserve energy by trying to face forward after the jump. Give it a try next time you're practicing your vault jumps and let us know if this helped! #pare #paretest #paretraining #popat #popattest #popattraining #sopat #sopattest #sopattraining #copat #copattest #copattraining #policetraining #policefitness #policefitnesstraining #firstresponder #firstrespondertraining #firstresponderfitness #fitforduty #pushpull #pushpullmachine #strongcops #langleybc #rlconditioning #bccorrections #correctionscanada #correctionalofficer #correctionsofficer

LANDMINE SQUATS - CORRECT POSITIONING Get yourself angled and don't be upright to avoid the bar from hitting you in the chest. #pare #paretest #paretraining #popat #popattest #popattraining #sopat #sopattest #sopattraining #copat #copattest #copattraining #policetraining #policefitness #policefitnesstraining #firstresponder #firstrespondertraining #firstresponderfitness #fitforduty #pushpull #pushpullmachine... #strongcops #langleybc #rlconditioning #correctionsofficer #corrections See more

#pare #paretest #paretraining #popat #popattest #popattraining #sopat #sopattest #sopattraining #copat #copattest #copattraining #policetraining #policefitness #policefitnesstraining #firstresponder #firstrespondertraining #firstresponderfitness #fitforduty #pushpull #pushpullmachine #strongcops #langleybc #rlconditioning

LEG RAISES - FOCUS ON LOWERING THE LEGS (THE DESCENT) Instead of focusing on the upward motion of the exercise try and focus on the descentit can be a lot more challenging. #pare #paretest #paretraining #popat #popattest #popattraining #sopat #sopattest #sopattraining #copat #copattest #copattraining #policetraining #policefitness #policefitnesstraining #firstresponder #firstrespondertraining #firstresponderfitness #fitforduty #pushpull #pushpullmachine... #strongcops #langleybc #rlconditioning #correctionsofficer #correctionscanada See more

PARE & POPAT STAIRS - DESCENT TOWARDS THE HURDLES Make sure to set yourself up correctly for the hurdle jump that comes directly after the stairs. #pare #paretest #paretraining #popat #popattest #popattraining #sopat #sopattest #sopattraining #copat #copattest #copattraining #policetraining #policefitness #policefitnesstraining #firstresponder #firstrespondertraining #firstresponderfitness #fitforduty #pushpull #pushpullmachine... #strongcops #langleybc #rlconditioning See more

THE PULL - DO NOT YANK AT THE WEIGHT Do not yank at the weight! Be aware of not yanking at the weight when performing the Pull portion of the Push-Pull Machine. #pare #paretest #paretraining #popat #popattest #popattraining #sopat #sopattest #sopattraining #copat #copattest #copattraining #policetraining #policefitness #policefitnesstraining #firstresponder #firstrespondertraining #firstresponderfitness #fitforduty #pushpull #pushpullmachine... #strongcops #langleybc #rlconditioning See more

GO SLOWER THAN YOU THINK YOU SHOULD Pacing is the name of the game. If you try to sprint out of the gate, you will pay dearly. ... These results are one week apart. If you simply look at the time after 6 laps, you’ll see the one on the left is 11 seconds faster. You would assume he would finish with a good time. Take it down further, and the faster course time ends up being a far worse performance overall. That’s because he did not pace himself. When you don’t pace the course well, you gas out quickly and have nothing left for the rest of the test. But when you do pace yourself, as you see in his results one week later, you save yourself a ton of time. In this case nearly 50 seconds. Go slower than you think you should, you’ll thank me. #paretest #paretraining #popattest #popattraining #sopat #sopattest #sopattraining #copat #copattest #copattraining #pintest #preptest #policetraining #policefitness #policefitnesstraining #firstresponder #firstrespondertraining #firstresponderfitness #fitforduty #fitcops #strongcops #tacticalathlete #tacticaltraining #surreybc #langleybc #rlconditioning See more

I see people treating the run like an extension of walking. They reach out with their legs and try to muscle their way to move faster. But running is not walking. The style of running is much different than that of walking. You can’t treat them the same. When I run at 3mph, it looks different than walking 3mph. There’s a bounce to my step. ... And that’s what you want. You want to be bouncy on your runs. You don’t want to be powering your way through. Powering your run is inefficient, you gas out quicker, and you’re more likely to get injured. Shorten your stride when you run, land mid foot, and keep contact time with the ground as minimal as possible. This is true no matter what speed of running you do.

The turns on the beep test can make or breaks your performance. Time can be lost here with poor turns. Now the turns in this video aren’t the cleanest; I’m fatiguing by this point. But notice that I’m already in the process of turning before I get to the line. This helps set me up to accelerate quickly once I get to the line, wasting as little time possible. ... Practice keeping your turns tight and setting yourself up so you’re at the very least facing sideways by the time you get to the line. #beeptest #preptest #policetraining #policefitness #policefitnesstraining #firstresponder #firstrespondertraining #firstresponderfitness #fitforduty #fitcops #strongcops #tacticalathlete #tacticaltraining #running #runtraining #surreybc #langleybc #rlconditioning See more

THE PUSH - AVOID BEING UPRIGHT Avoid being upright when performing the Push, you will end up using your upper body more than necessary. #pare #paretest #paretraining #popat #popattest #popattraining #sopat #sopattest #sopattraining #copat #copattest #copattraining #policetraining #policefitness #policefitnesstraining #firstresponder #firstrespondertraining #firstresponderfitness #fitforduty #pushpull #pushpullmachine... #strongcops #langleybc #rlconditioning See more

With COVID putting the brakes on recruiting during the spring, I haven’t received much news on the acceptance front...until today. Congrats to this Redliner for getting the call!

DON’T RELY ON THE ARMS This is poor strategy on the machine, especially for the push. The moment you rely on your arms, you’re hooped. You make the machine a lot harder than it needs to be. ... Instead, use your legs to drive the handle in, and keep it in, throughout the rotations. Your arms, and upper body, are used to brace the weight and transfer the power you’re generating from the legs and into the machine. If you’re from the lower mainland, you owe it to yourself to learn the proper skills and techniques from the best in the biz. Check out our training schedule below and sign up for our training so you will not only pass your test, you will crush it. https://rlconditioning.ca/schedule/

Going heavier and heavier and heavier isn’t always the answer to improving strength. The ability to control weight with tempo and pauses is another way to challenge your strength abilities. Here I’m squatting and holding the bottom position for 5 seconds. ... I’m not passively holding this position neither. I’m bracing and holding tight, making sure there’s tension in the core and upper back. This allows me to stand up without compromising form and technique. #paretest #paretraining #popattest #popattraining #sopat #sopattest #sopattraining #copat #copattest #copattraining #pintest #preptest #policetraining #policefitness #policefitnesstraining #firstresponder #firstrespondertraining #firstresponderfitness #fitforduty #fitcops #strongcops #tacticalathlete #tacticaltraining #squats #strengthtraining #surreybc #langleybc #rlconditioning See more

PUSH-PULL MACHINE - DON’T RUSH THE PUSH! A common mistake people make on the Push-Pull Machine is that they rush the Push without having any control. Don't rush the Push! Sign up for one of our TWO Comprehensive Police Fitness Training Classes to get your technique right! https://rlconditioning.ca/classes/Police-Fitness-Training" #pare #paretest #paretraining #popat #popattest #popattraining #sopat #sopattest #sopattraining #copat #copattest #copattraining #policetraining #p...olicefitness #policefitnesstraining #firstresponder #firstrespondertraining #firstresponderfitness #fitforduty #pushpull #pushpullmachine #strongcops #langleybc #rlconditioning See more

It was a beautiful afternoon for a track sesh yesterday. And like all track workouts, I always get a solid warm up done before the main event. How solid?... 15 minutes worth (all condensed to 50 seconds in the happy go lucky video below). It’s a progressive warm up to not only get the body warm, but to prime it for the task at hand, both mentally and physically. I want to get into a certain state of mind, and a certain state of readiness. I want my heart rate elevated. I want my breathing rage elevated. And I want my mind to be ready and alert. If I haven’t developed a light sweat, I’ll keep going with the warm up. This is the mindset you need to take into your test. Doing the bare minimum does nothing for you except work harder when you have to perform. Don’t skimp on your warm up. Get that sh!t done and you’ll be better for it. #paretest #paretraining #popattest #popattraining #sopat #sopattest #sopattraining #copat #copattest #copattraining #pintest #preptest #policetraining #policefitness #policefitnesstraining #firstresponder #firstrespondertraining #firstresponderfitness #fitforduty #fitcops #strongcops #tacticalathlete #tacticaltraining #warmup #surreybc #langleybc #rlconditioning See more

I’ve walked the PARE. I’ve walked the POPAT. Now I’ve walked the COPAT. ... It’s not about running the course as fast as you can. It’s about pacing so you have energy to kill it at the machine and vault. See more

ANGLES FOR THE PUSH Your body angle makes a difference. An upright body angle (like the left) places more emphasis on the upper body and arms to do the work, even if you’re using your legs. ... An angled body (like the right) locks you in and emphasizes the legs to do the work. Be angled, don’t be upright. #pare #paretest #paretraining #popat #popattest #popattraining #sopat #sopattest #sopattraining #copat #copattest #copattraining #policetraining #policefitness #policefitnesstraining #firstresponder #firstrespondertraining #firstresponderfitness #fitforduty #pushpull #pushpullmachine #strongcops #langleybc #rlconditioning See more