The single most important factor related to being a successful bodyguard is good health. No one will hire an unhealthy bodyguard. Bodyguards with low fitness levels have been shown to be two times more likely to die earlier than their fit counterparts. Therefore, physical fitness is essential to the job and it attenuates the age-associated decline of bodyguard skills and job performance. It is my experience that increased fitness levels in the industry are also directly associated with higher income levels. Whether you are a male or female bodyguard your goal should be to look and feel healthy and fit.
Bodyguard Exercise Program
It does not matter what your current fitness level is as a bodyguard you must do some type of moderately high intensity cardio exercise (brisk walking or jogging) for 30 minutes five days a week to keep your heart and lungs healthy, strength training (weights or bodyweight exercises) three times a week to prevent loss of muscle mass and stretching exercises to make your daily strenuous bodyguard activities easier.
The Job Never Gets Easy, You Become Stronger
In reality the job never gets easy, you just become stronger through cardio exercise and strength training. You should consult your doctor before beginning any new exercise or nutrition program. You need to make a commitment to your physical health and improving your mental state to have the proper self-image that is imperative for the bodyguard operating in today’s industry. Be devoted to exercising your body, feeding and resting it well. Keep a daily exercise log of your progress so that you can stay on track and see how far you’ve come to in your bodyguard fitness program. If you don’t keep track of your progress, how do you know if you are succeeding in meeting your goal?
The Bodyguard Diet
Bodyguards whether on assignment or off-duty should eat healthy diets; this includes vegetables, fruits, lean beef, poultry and fresh fish. You should also drink lots of water throughout the day to keep hydrated and decrease hunger. On the job or during your down time avoid getting very hungry. I know for a fact that missing meals happens all too often while providing bodyguard services. To avoid hunger on the job carry nuts, seeds, fresh or dried fruit and/or high protein beef or ostrich jerky with you for healthy snacks. Avoid processed foods, those foods that come in boxes, cans and packages. They are loaded with preservatives and other chemicals. .
Vitamins & Supplements for the Bodyguard
As bodyguard you should be utilizing some supplements incorporated into your new eating and training program. Most bodyguards take vitamins, minerals and dietary supplements to look and feel younger. The following supplements are I use, when I use them and what benefits they bring. Protein intake for bodyguard doing moderately high intensity cardio five days a week and strength training three times a week is important for rebuilding muscle once the muscle has been broken down from working out. A high-quality protein shake will help your body recover and rebuild quickly. Branched chain amino acids capsules further aid in muscle recovery and reduce fatigue when working out and on the job. I recommend consuming 3 amino capsules before and 3 capsules immediately after your workout for best results. Multivitamins are necessary for the proper functioning of a healthy body and mind. Multivitamin capsules provide you with a broad spectrum of coverage; ensuring all your nutritional needs are met.
Working Out On-the-Job
While on assignment the bodyguard should get up early in the morning each day and go to the hotel gym. Do some moderately high intensity cardio exercise for 30 minutes and 45-60 minutes of strength training (weights or bodyweight exercises). When exercising on assignment the bodyguard should accomplish two things through the course of training. First, you want to make sure you preserve the strength and cardio fitness levels that were obtained during your downtime. Second, you want your body to fully recover from each and every workout.
Sample Basic Bodyweight Workout
The following is a good basic bodyweight exercise program that you can do in your hotel or at the hotel gym while on assignment: 1) Chest exercise; decline pushups, 2) Back exercise; pull-ups, 3) Leg exercise; squats, 4) Triceps exercise; bench dips, 4) Biceps exercise; chin-ups and, 5) Abdominal exercise; sit-up. All exercises should be done for 10-15 repetitions for 3 sets each exercise. After the bodyweight exercise workout do 30 minutes cardio exercise (brisk walking, jogging, stationary bike or jump rope).
Recovery when working out on bodyguard assignments is a very important element in regards to your bodyguard performance and energy levels. After working out your body is primed for absorbing nutrients. For optimal recovery from your workouts you should eat a large serving of carbohydrates as well as a protein, branch chain amino acids and vitamins. Your post workout recovery meal should be used to reduce muscle soreness, rebuild your muscle tissue and prevent any inflammation. Meals should consist of lean protein sources, vegetables and fruit.
Peak Bodyguard Performance
Your goal as a bodyguard is to make sure your body is not inhibited in any way when you perform your bodyguard duties. Here are some suggestions for good recovery after your workouts. 1) Ten minutes of stretching; this will allow a good stretch for your muscles which helps recovery, 2) Ten minutes in an ice bath; this allows your body to revitalize and aids recovery of muscle tissue. If no ice bath is available a cold shower is an acceptable alternative as cold water stimulates muscle tissue makes them stronger and, 3) Foam rolling; foam rolling each muscle at the point origin to insertion, will aid in the recovery procedure. After each workout make sure you are fully focused on supporting the recovery process.
Investing in Yourself
If you invest your time in a good workout program then you will have the physical capabilities of a serious bodyguard. You will physically separate yourself from other bodyguards in the industry. You can have results or excuses, not both. It is up to you to live a healthy and productive lifestyle as a bodyguard and be disciplined physically and mentally for the job. Bodyguards who are healthy in body, mind and spirit can function at their peak no matter what their age. Keep safe and God speed.
About Doc Rogers: He is the author of best seller Corporate Executive Protection – A Manual for Inspiring Corporate Bodyguards and the newly released eBook entitled How to Build Your Own Executive Protection Business. Doc is president and CEO of International Corporate Executive Protection Ltd., has earned a Ph.D. in Security Administration from Southwest University, is a Certified Protection Specialist from Executive Security International, a decorated former veteran police officer and is SE Asia’s leading expert on executive protection and corporate security.