Charitable Foundation Thank You Letter

    Letter From President Mike Oh

    NA First Responders Coping with COVID 19 Epidemic






    As a proud member of your FBINAA Charitable Foundation Executive Board, I’ve been blessed with being part of a team that has had a positive impact on the lives of our members in times of crisis and need. Your Foundation exists to help our members and their families in areas of charity, education, and science.

    We are Charitable:

    The charitable purpose of our foundation is to provide for association members and their families who are in unusually dire circumstances, due to calamity, debilitating hardships or illnesses, natural disaster, or other terrible circumstances to include a member’s on-duty death or serious injury and to the members and family members of other FBI affiliated nonprofit law enforcement associations.

    We are Educational:

    The educational purpose of our Foundation is to offer scholarships for educational and professional development opportunities to members of the association and/or their children and grandchildren and to members of other FBI affiliated nonprofit law enforcement associations and their children.

    We are Scientific:

    The initial scientific purpose of our Foundation is to establish a Law EnforcementCriminal Justice Science and Innovation Award to annually recognize an individual or organization that has made the most significant overall contribution to the profession through the introduction of a new or significantly improved law enforcementcriminal justice product, technology, process or technique.

    We need you to be an Ambassador:

    As your board reflects on the foundation’s mission moving into the future, we recognize more than ever that we need you, our members, to be ambassadors for the foundation. We need you to help us maximize our reach and impact on the lives of our members and their families. As a member of the Washington Chapter, I’ve benefited significantly from the partnerships, friendships, and training opportunities offered by the National Academy Associates. The greatest impact the foundation can have is at the chapter level. As we network with each other, let’s remember the importance of being prepared to answer the call to a member in need, quite possibly a member within our own chapter, or an NA classmate. There is no greater feeling than helping a fellow member through a personal crisis.

    By having the local chapters embrace the mission of the foundation, we increase its effectiveness. If local chapters would assign a member-at-large to liaison with the foundation, and to promote its work, we begin to establish ownership of the foundation at the chapter level. It’s important to remember that the foundation not only represents every NA graduate, their family members, and FBI affiliated nonprofit law enforcement associations, the foundation belongs to each one of you. Let’s begin by embracing the foundation’s mission at the chapter level so that we can respond more effectively to the FBINAA Charitable Foundation’s mission. Embrace the ambassador spirit. By doing so we will serve each other more effectively, and quite possibly increase member involvement in the greatest law enforcement family in the world.



    BY JOHN VANVORST   |   FBI National Academy Physical Training Unit

    The Foundational Leg Test

    "The legs feed the wolf!" -Coach Herb Brooks, 1980 U.S. Men's Ice Hockey

    In preparation for the 1980 winter Olympics, Coach Herb Brooks realized his team wouldn’t be the most talented, but ensured they would be the best conditioned.  Wolves travel up to 50 miles per day, and track their prey for up to 10 miles.  If their legs fail them, they don’t eat.  Near the end of each National Academy session and prior to the Yellow Brick Road run, students are put to the test with a simple yet humbling circuit of bodyweight leg exercises known as the Foundational Leg Test.  Mondays still may be “Chest Day”, but at the FBI National Academy every day is “Leg Day”.

    Coach Vern Gambetta developed the Foundational Leg Test (FLT) during his decades of coaching and preparing a wide spectrum of athletes ranging from developmental to elite.  The purpose of the test is to ensure the body is prepared for more advanced loading and training techniques while mastering fundamental bodyweight movement patterns.  Mastering the basics assures you’ll have a solid foundation to build higher levels of fitness and resist injuries.    The rapid eccentric contractions (muscles lengthening under tension) and longer time-under-tension creates strong connective tissue and stable joints.  This means your go-muscles are going to be sore.

    Foundational Leg Test Movements & Standards:

    The actual FLT consists of 20 bodyweight squats, 20 alternating lunges (10 on each side), 20 step-ups (10 on each side) and 10 squat jumps.  The standards for each movement are outlined in Table 1.  The goal is to perform all 70 repetitions with great technique in less than 90 seconds and repeat the circuit as many as five times without rest!  At the FBI National Academy we pursue the Yellow Brick rather than a gold medal, so we ask you to perform three full leg circuits with not more than 90 seconds of rest between each one.

    If you’re preparing for the National Academy or just getting back into regular physical training, start by focusing on the squats, lunges, and step-ups individually.  Begin with 3 sets of 10 repetitions for each movement, keeping the repetition speed fast and a 1:1 rest-to-work ratio.  Train your legs twice per week, and each week add 2 repetitions until you reach sets of 20.  After 4-6 weeks, start with the ½-circuit of 10 squats, 10 lunges, 10 step-ups and 5 squat jumps in under 45 seconds.  Perform three rounds with 1:1 work-to-rest ratios, and gradually add repetitions working towards the full FLT.