This post is dedicated to the second half of Donny’s instruction in the Squat and Deadlift for strength training. Please watch the video with his instruction on Deadlifts for Donnie’s outstanding insight and example.



Donny knows what he is talking about in regards to strength training. For those of you who would like to begin a strength training program of your own, we are here to help. Donny has put together a weekly strength training planner that is available to everyone who follows Police Fitness.

The Excel based program has the user input their 1RM (1 Rep Maximum) for strength training exercises then builds a weeks worth of workouts which include the exercises, weights and reps.

Donny’s instruction is to spend the first week on your strength training journey collecting your 1RM for the program. For the novice, or beginning strength trainer, the instruction is to find the most weight they can lift for 5 or more reps.  They will put the weight and the number of reps into the sheet and it will calculate an estimated, e1RM, for the workout program. For example, if you were able to squat 300lbs 5 times, then the spreadsheet would look like this:

The numbers of Reps and %1RM can be adjusted as each program dictates. Donny recommends you not increase more than 10% in volume over a week time frame.

Donny’s instructions are:

Remember Hypertrophy or body building is 60-75% (8-12 reps with 3-4 sets per primary exercise); Strength is 78-88% (3-8 reps with 3-4 sets) and lastly, Power is >88% (1-3 reps for 3-10 sets). The one week program reflected is based on improving your strength. If you would like to see these exercises or need assistance, check out my Instagram or YouTube handle at “onetimepowerlifting”

6 Day, Advanced Strength Program: Each day has 1-2 Primary lifts and 3-4 accessory lifts, adjust as needed.

4 Day, Strength Program: If you are only able to work out 3 days a week, or you are a novice to strength training, use workout Day 1 on Monday, Day 2 on Wednesday, and Day 3 on Friday and take Saturday or Sunday to complete the Active Recovery (Day 6).

If you would like to receive a copy of Donny’s workout program, please send us an email at: and ask us for the Donny plan.


Be sure to check Donny out on his social media outlets!!

Youtube to subscribe to: